Creative calming & regulating activities for ADHD
Children with ADHD often struggle with self-regulation, which means they might find it hard to manage emotions, curb impulses, and stay calm when needed. These challenges can show up in their school life, social interactions, and overall well-being. But with the right activities and strategies, kids with ADHD can learn to better regulate their emotions and behaviours. Here are some creative activities that can help find calm, build focus, and develop important self-regulation skills.
Sensory treasure hunt: Hide different textured objects or sensory items around the house or in a designated play area. Encourage your child to explore each item using their senses – touch, sight, smell, and even taste (if safe). This activity not only engages the senses but also promotes focus and attention to detail.
Yoga adventure: Transform a traditional yoga session into an exciting adventure. Use storytelling techniques to guide them through various yoga poses while weaving a narrative about exploring a magical land or going on a superhero mission. Yoga helps promote mindfulness, body awareness, and relaxation. If you’re not super-creative with story-telling, a quick Google will help!
Doodle meditation: Grab a large sheet of paper and colourful markers or crayons and encourage your child to doodle freely while focusing on their breathing. This activity combines the benefits of art therapy and mindfulness, allowing the child to express themselves creatively while calming their mind.
Nature soundscapes: Go on a virtual nature journey by playing calming nature sounds such as gentle rain, chirping birds, or ocean waves. Combine this auditory experience with visualisation exercises where your child imagines themselves in a peaceful natural setting. This activity promotes relaxation and sensory awareness.
Obstacle course challenge: Set up a fun and challenging obstacle course in the backyard or indoor play area. Include activities that require balance, coordination, and concentration. As they navigate through the course, kids practice impulse control, spatial awareness, and physical regulation.
DIY calming bottle: Create a personalised calming bottle using a clear plastic bottle filled with water and glitter or small objects. Seal the bottle tightly and shake it to create a mesmerising sensory experience.
Breathing buddy exercise: Introduce a stuffed animal or plush toy as a “breathing buddy.” Guide your child to lie down comfortably with the buddy on their belly. Instruct them to take slow, deep breaths, observing how the buddy rises and falls with each breath. This activity promotes diaphragmatic breathing and relaxation.
