Kids with ADHD have dynamic energy levels that shift throughout the day. This natural variation can give them superpowers. High energy can fuel creativity, enthusiasm, and problem-solving. Lower energy moments allow for reflection and deeper thinking. The key is to turning this variation into a strength instead of something that holds them back, is learning to recognize these shifts and use movement as a tool for self-regulation.
By incorporating structured physical activity into daily routines, parents can help their children channel energy in a way that enhances focus, confidence, and well-being.
Movement is not just about expending energy—it strengthens focus, improves mood, and enhances executive functioning. Physical activity provides a natural way for children to regulate their energy levels, allowing them to engage more effectively in learning, social interactions, and daily tasks.
Benefits of movement for kids with ADHD:
Improves attention and working memory
Increases motivation and engagement
Enhances emotional regulation and resilience
Supports confidence and independence
Rather than trying to suppress movement, the goal is to leverage it as a tool for success.
Creating Movement Routines That Work
When movement is woven into the daily routine, children naturally develop self-regulation strategies that set them up for success. Here’s how to make movement an intentional and empowering part of the day.
1. Using Movement Breaks to Sharpen Focus
Frequent, structured movement breaks help children recharge and return to tasks with renewed focus.
The Pomodoro Technique is a great framework:
25 minutes of focused work
5 minutes of movement
Engaging movement break ideas:
A quick dance break
Stretching or deep breathing
A short jog outside
Jumping jacks
Balance challenge (We love this one in our Brain Arcade!)
By giving children the space to move, they can tap into their best thinking and problem-solving abilities.
2. Making Physical Activity a Daily Habit
When movement is part of a predictable routine, it becomes second nature. Build structured physical activity into your child’s schedule to support focus and energy regulation.
Sample movement plan:
Morning: A brisk walk before school to activate focus
Afternoon: Structured sports, biking, or outdoor play to recharge
Evening: Yoga, stretching, or deep breathing for relaxation
When children experience the positive impact of movement on their mood and focus, they become more confident in managing their energy.
3. Teaching Kids to Check In with Their Energy Levels
Empowering children to recognize and adjust their own energy levels through movement builds independence. Help them check in by asking: Do you feel like you have a lot of energy, low energy, or just the right amount?
Once they identify their energy level, they can choose a Power Up or Power Down activity.
Power Down Activities for High Energy:
Stretching and bending
Lazy steps
Crab walk
Yoga dice
Journaling
Power Up Activities for Low Energy:
Jumping jacks
Run in place for 30 seconds
Ball toss
Dance party
Skip & hop
Arm circles & kicks
Mountain climbers
Burpees
This self-awareness helps children build confidence in their ability to manage their own needs.
Encourage Independence and Self-Regulation
Movement-based energy management is a skill that grows over time. Parents can support their children by reinforcing their efforts in a positive way.
Ways to celebrate progress:
Recognize self-regulation wins: Acknowledge when your child takes a movement break and successfully returns to a task.
Create a visual progress tracker: Use a chart or stickers to celebrate when they apply energy-balancing strategies.
Make it fun and collaborative: Join in on movement breaks or let your child pick an activity for the whole family.