ADHD Therapy Activities: 25+ Complete Hacks (Adults & Kids)

Yeah, your goal is simple: Find the best ADHD therapy activities in this article! 

Straight to the point, this list contains all the therapeutic activities for managing ADHD. 

And we’ve got you a bonus point: 

We are including every other detail. Briefly look into the outline to find out!

ADHD Therapy Activities for Adults And Kids

Note: While checking the list and unsure if an approach will fit your needs, consult with a qualified mental health professional! 

1. Mindfulness and Meditation

This involves maintaining awareness of the present moment without making a judgment.   

Activities Include

• Yoga 
• Tai Chi 
• Pilates
• Guided meditation 
• Mindful breathing exercises

Engaging in these ADHD therapy activities would help you in reducing impulsivity and help you enhance attention and self-awareness. 

2. Physical Exercise

It is best to focus on simple ones that are less daunting. 

Activities Include

• Dancing 
• Swimming 
• Sports 
• Hiking 
• Sports – Football & Volleyball

Getting involved in these activities will discharge excess energy, enhance mood and self-esteem, and focus!  

3. Art and Creative Expression

Creativity is an excellent outlet for emotions and this enhances self-expression! Let’s find out some of the activities for this: 

Activities Include

• Painting
• Drawing 
• Music
• Crafting
• Drama

If you are introducing this to kids, ensure it is done in a controlled environment.  

4. Interactive Games

This specifically includes board games. You can explore some of the board games highlighted here. 

Activities Include

• Card games
• Board games 
• Video games for cognitive training
• Puzzles

It is quite easy to enhance cognitive skills, and social interaction, and obtain structured focus with these interactive games. 

Meanwhile, it is also easy to think that it’s only perfect for kids with ADHD. But that is not true. Adults with ADHD can enjoy these games too! 

5. Organization & Planning Activities 

This is similar to activities you need to engage in to stay productive and organized. 

I have written comprehensively about this subject here in this article!

Let’s get to the activities: 

Activities Include

• Creating schedules 
• Setting goals
• Using planners

Interestingly, getting involved in these activities will enhance skills. Examples are time management skills, organizational skills, and executive functioning. 

6. Therapeutic Writing

I enjoy doing this. Why? It helps me process emotions. 

So, let us explore some of the ADHD activity therapies in this section. 

Activities Include

• Goal Setting 
• Journaling 
• Expressive writing

Another benefit that comes with this includes the enhancement of self-reflection! 

If you have a child with difficulty communicating, introduce any of these activities to them. 

7. Sensory Integration Activities

I compiled a complete list of 44 fidget toys you can explore here. 

They are alternative fidget materials, preventing you from spending excessively on toys. 

Activities Include

• Sensory bins
• Stress balls
• Fidget tools 

You can enhance sensory processing, improve concentration, and reduce restlessness with these sensory integration activities.

8. Outdoor Activities

You will find this accessible to everyone with ADHD – adults or kids. 

Activities Include 

• Gardening 
• Camping 
• Nature walks

Many have found out that a change of environment will help reduce stress and enhance relaxation. 

9. Social Skills Training

Folks with ADHD can get a high level of significant help with social skills!

Before talking about the benefits, let’s briefly highlight the activities involved. 

Activities Include

• Social skills games
• Role-playing 
• Group activities

Any of these activities will help improve interpersonal relationships, foster social confidence, and enhance communication. 

10. Cognitive Behavioral Therapy Exercises

Activities Include

• Identifying and challenging negative thoughts 
• Developing coping strategies

You can explore more of these to stimulate emotional regulation and enhance problem-solving skills. 

Finding ADHD Therapy Activities in PDF Format

I have outlined some of the ADHD therapy activities in this pdf document. Click to download. 

My list might not be exclusive. 

Hence, I have gotten you these tips to help you navigate your search for more ADHD activities and therapies. 

These suggestions can help you create therapeutic and stimulating activities for ADHD adults personalized for you! 

1. Online Resources

Search for reputable websites, mental health organizations, or ADHD-focused websites that offer PDF resources. 

Many professionals share worksheets and activities for ADHD therapy.

2. Therapy Books 

Some therapy books and manuals provide printable worksheets and activities. 

Check for books authored by licensed therapists or mental health professionals that focus on ADHD.

3. Educational Institutions

Look for resources from universities, psychology departments, or educational institutions that might offer PDFs related to ADHD therapy activities.

4. Therapy Workbooks

Consider looking for therapy workbooks designed for ADHD. These often include printable activities and exercises.

If you’re interested in creating your own ADHD therapy activities, the following general suggestions will work!

How to Create Your ADHD Therapy Activities Pdf

1. For Mindfulness and Relaxation Activities

• Create guided meditation scripts or relaxation exercises.
• Design mindfulness-based activities that focus on breath awareness.

2. For Physical Exercise and Movement

• Develop a weekly exercise schedule.
• Create a simple workout routine that can be followed at home.

3. For Art and Creative Expression

• Design art prompts or drawing exercises.
• Develop creative writing prompts or journaling activities.

4. For Organization and Planning

• Create goal-setting worksheets.
• Design templates for creating daily or weekly schedules.

5. For Sensory Integration

• Develop sensory-friendly activities that can be easily implemented at home. (Explore the options in point 7)
• Create a sensory diet plan.

6. For Social Skills Training

• Develop role-playing scenarios for practicing social skills.
• Design conversation starters or social cue cards.

7. For Cognitive Behavioral Therapy (CBT) Exercises

• Create worksheets for identifying and challenging negative thoughts.
• Develop activities for building coping strategies.

While creating, be sure to highlight your specific needs and preferences. 

I would suggest you consult with a mental health professional to ensure the activities are suitable for the individual’s therapy plan.

Stimulating Activities for ADHD Adults

Here are some ADHD therapy activities for adults:

1. Educational Workshops

• Attend workshops or classes on ADHD management strategies.
• Learn about effective coping mechanisms and tools.

2. Support Groups

• Join ADHD support groups to share experiences and gain insights.
• Connect with others who understand the challenges of ADHD.

3. Self-Reflection Activities

• Take full part in activities that encourage self-reflection, such as writing reflections on personal growth.
• Explore strengths and areas for improvement.

4. Stress Reduction Technique

• Learn and practice stress reduction techniques, such as progressive muscle relaxation or guided imagery.
• Incorporate these techniques into daily routines.

5. Reading and Learning

• Explore books and articles on ADHD management strategies.
• Stay informed about new research and developments in ADHD treatment.

6. Mindfulness Meditation

• Practice mindfulness meditation to enhance attention and reduce stress.
• Use guided meditation apps or online resources for structured sessions.

7. Exercise Routine

• Establish a regular exercise routine to release excess energy and improve focus.
• Include activities like jogging, swimming, or yoga.

8. Time Management Tools

• Utilize tools like planners, calendars, or productivity apps.
• Set specific goals for the day or week to enhance organization.

9. Journaling

• Engage in daily journaling to express thoughts and emotions.
• Use prompts to explore feelings and identify patterns in behavior.

10. Artistic Expression

• Take up creative activities like painting, drawing, or crafting.
• Use art as a means of self-expression and relaxation.

11. Cognitive Behavioral Therapy (CBT) Techniques

• Master the act of identifying and challenging negative thought patterns.
• Develop coping strategies for dealing with challenges.

12. Organization Challenges

• Practice organizational activities, such as sorting and categorizing items.
• Develop systems for maintaining an organized living or workspace.

13. Social Skills Practice

• Engage in role-playing scenarios to practice social skills.
• Attend social groups or events to improve interpersonal relationships.

14. Mindful Breathing Breaks

• Incorporate short mindful breathing breaks throughout the day to improve focus.
• Practice deep breathing exercises during stressful moments.

ADHD Games and Activities 

Here are some ADHD-friendly games and activities:

1. Board Games

These include games with strategy and planning. 

Examples

• Chess
• Settlers of Catan
• Scrabble – my favorite
• Pandemic or Forbidden Island (Cooperative games)

2. Card Games

• Uno – requires attention to rules and changing circumstances.
• Memory card games to improve concentration.

3. Puzzle Games

• Jigsaw puzzles (Enhances problem-solving skills)
• Sudoku, or crosswords (Enhances problem-solving skills)
• Rubik’s Cube for spatial reasoning and fine motor skills.

4. Video Games

• Brain Age is an educational game designed to improve cognitive skills
• Lumosity
• Simon Says helps improve listening skills and following instructions.
• Twister enhances coordination and balance.

5. Outdoor Games

• Sports activities include soccer, basketball, or tennis.
• Scavenger hunts or geocaching to encourage exploration and attention to detail.

6. Building Toys

• LEGO sets or building blocks enhance creativity and focus.
• Magnetic tiles or Tinker Toys are great for spatial awareness.

7. Art and Creativity

• Coloring books or art projects promotes relaxation and creativity.
• DIY crafts involve following step-by-step instructions.

8. Memory Games

• Concentration or matching card games.
• Memory exercises like trying to recall lists or sequences.

9. Strategy Games

• Set strategic goals in games like Risk or Ticket to Ride.
• Strategy-based video games or apps.

10. Board and Movement Games

• Twister, which combines physical activity with cognitive challenges.
• Board games with physical elements, like Operation.

11. Role-Playing Games

• Dungeons & Dragons or other tabletop role-playing games are great for creativity and problem-solving.
• Acting out scenarios improves social skills.

12. Educational Apps

• Apps designed to enhance learning in areas like math or language skills.
• Interactive storytelling apps that engage attention.

13. Music and Rhythm Games

• Playing musical instruments or rhythm-based games.
• Dance-based video games for physical activity and coordination.

Conclusion

When selecting games or activities regarding ADHD therapy activities, consider your preferences and interests.

It’s important to strike a balance between structured activities that enhance focus and more relaxed, enjoyable activities. 

Moreover, supervision and guidance from parents, educators, or mental health professionals can provide support in incorporating these activities into a comprehensive ADHD management plan.

Additionally, combining multiple therapeutic approaches, including counseling, behavioral interventions, and, if necessary, medication, can be most effective in managing ADHD. 

Always consult with mental health professionals to determine the most suitable interventions for a specific intervention.