Effective ADHD Focus Exercises That Improve Attention and Concentration

Your brain is the center of your nervous system, so ADHD focus exercises are important for people with ADHD. It controls all bodily functions, including your heart rate, blood pressure, and energy level. The brain’s center is the cerebellum, while its left counterpart is the prefrontal cortex. 

Both areas are interconnected through neural circuits that send signals from one to another through pathways known as white matter tracts. These tracts connect different brain sections to work together as a unit rather than as separate entities. 

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Fortunately, you can do a few ADHD focus exercises to help your mind focus and improve your concentration. Read on to learn about some of them.

How ADHD Affects Concentration

ADHD, or Attention-Deficit/Hyperactivity Disorder, is a neurodevelopmental disorder that profoundly impacts the brain’s capacity to regulate thoughts and actions, thereby posing challenges to sustained focus on tasks. While commonly associated with symptoms of inattention, hyperactivity, and impulsivity, the manifestation of ADHD is unique to each individual affected.

Beyond the well-known traits, ADHD disrupts the intricate balance of neurotransmitters in the brain, affecting cognitive functions associated with attention and concentration. The challenges extend beyond momentary distractions; individuals with ADHD often grapple with maintaining attention over extended periods and organizing tasks effectively.

In addition to the core symptoms, individuals with ADHD may experience heightened emotional responses, difficulties in time management, and struggles with initiating or completing tasks. Recognizing the multifaceted nature of ADHD is crucial for fostering understanding and providing tailored support to those navigating the complexities of this neurodevelopmental condition. ADHD symptoms are different for each person with the condition and may include the following:


Forgetting things that have been said or done; forgetting appointments; failing to finish schoolwork or chores; losing track of time when doing something important (such as driving).


Moving around excessively or becoming restless during tasks that require sitting still; fidgeting while doing something boring such as reading or watching television shows/movies.”


Impulsivity refers to acting without thinking about the consequences. People with ADHD may have trouble inhibiting their immediate reactions or responses. They may blurt out answers in class before fully processing the question, interrupt others during conversations, and have difficulty waiting their turn in situations. These impulsive behaviors can disrupt their concentration and make it harder to stay focused on a task or engage in activities that require patience and thoughtfulness.

Executive Functioning Deficits

ADHD can also affect executive functioning abilities, which are cognitive processes that help manage and regulate behavior. This includes skills such as planning, organizing, problem-solving, and prioritizing tasks. Difficulties with executive functioning can make it hard for individuals with ADHD to stay on track, set goals, and follow through with plans. They may struggle with time management, have trouble breaking tasks into smaller steps, and experience challenges in setting priorities. These deficits in executive functioning further contribute to difficulties with attention activities for ADHD and focus.

In summary, ADHD can significantly impact an individual’s ability to concentrate and stay focused on tasks. Symptoms such as inattention, hyperactivity, impulsivity, and executive function deficits can all contribute to difficulties in maintaining concentration, completing tasks, and achieving academic or work goals. However, it is important to note that with appropriate interventions, support, and strategies, individuals with ADHD can learn to manage their symptoms and improve their concentration and overall functioning.

Choosing Different ADHD Mind Focus Exercises

You’re probably familiar with the idea of focusing on a single thing for 20 minutes or even an hour. This can be done through various techniques. For example, you could choose to write down every thought that crosses your mind until it feels like a habit and no longer has any value to you anymore.

An alternative approach is choosing ADHD focus exercises that challenge your attention without being so difficult that it becomes tedious. It is fun and easy to do daily (even during coffee breaks).

Another way of doing this is by breaking down large tasks into smaller pieces, so they seem less overwhelming before moving on to another task altogether! The beauty of this method is that there are no rules because each person will find their favorite way through these exercises based on their personal preferences—and everyone has their own unique set!

Cognitive Restructuring

Cognitive restructuring is a way of thinking about problems in a new way. This can be done by changing your perspective or reevaluating the facts you have used to make decisions.

For example, suppose you have been worrying about not being able to remember names when talking with people. In that case, cognitive restructuring will help you realize that you don’t need to remember every name perfectly. 

You may also find that remembering names is just one part of being able to talk comfortably with someone new—and this can still lead back to feeling confident and relaxed!

Generally, you can practice cognitive restructuring by asking yourself these questions:

  1. What am I focusing on? (The problem)
  2. What do I think about this problem? (Using negative labels like “can’t” or “shouldn’t”)
  3. What do I want from my life right now?

8 Examples of ADHD Focus Exercises

People with ADHD are advised to engage in exercises that help train their minds to focus better. Here are some of the effective and fun ways to keep one’s mind engaged: 

1. The Coin Game

The coin game is a simple but effective ADHD focus exercise that can be done in just a few minutes. It’s great for children of all ages, including toddlers and preschoolers.

Get different kinds of coins (pennies, quarters, nickel) and organize the coins in a specific order and ask them to memorize them.

Please encourage them to put them back in that order repeatedly until they can do so on their own (or within 5 minutes). Increase difficulty level each time; record how long it takes them before they get the right answer!

2. Puzzles As An ADHD Focus Exercise

Puzzles are a great way to get your brain working. They can be fun and engaging, helping you to focus on one thing at a time. They help you think outside the box and develop new skills and habits to improve cognitive functioning.

Puzzles are also a great way for children with ADHD to improve their concentration levels because they encourage them to focus and learn how their brain works through puzzles that require concentration over time. This will help them develop strategies for dealing with difficult situations when they arise later on in life!

3. Mental Visualization and Imagery

Mental visualization and imagery are a form of creative thinking that can help you understand and solve problems.

The exercise works by imagining something in your mind and then drawing it out in detail. It’s like having a mental drawing session, except you do it with your eyes closed. The reason for doing this exercise is to become more aware of the things around you and notice details that may have been missed in everyday life. 

For example, if you’re trying to complete a project and have trouble remembering what steps were left out or forgotten about, try closing your eyes and visualizing the task as if you were doing it for the first time. You’ll be able to see everything clearly in your mind’s eye, making it easier to follow along with the instructions.

If this exercise makes you more aware of what’s happening around you, it could help those who have trouble focusing but still find ways to get their work done. This is especially useful for people who struggle with ADHD because external stimuli (like sounds or lights) tend to be distracted easily. 

Still, they also miss details because they aren’t paying attention. They can focus better than usual by closing their eyes while working on something. To find an “ADHD therapist near me” to assist with this, check out the nearest Special Strong branch near you.

4. Memory and Concentration ADHD Focus Exercises

Memory and concentration games have proven to be powerful exercise tools in the arsenal for managing ADHD. Designers create them specifically to improve cognitive skills and foster attention, especially in children and adults struggling to maintain focus. These interactive and challenging games range from classic card games that stimulate visual recall to modern digital apps that provide personalized mental workouts.

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Physical memory games like card matching or domino sequencing can help ADHD individuals boost their cognitive control. Alternatively, digital games accessed through apps on gadgets offer different types and levels of cognitive challenges, appealing to diverse age groups. Scientific studies back the efficacy of these digital apps in honing focus and memory, particularly in adults over 65 years and youngsters aged 10-17.

These memory and concentration ADHD focus exercises are not only fun and engaging, but they promote brain health, and improve mental agility, aiding in managing ADHD symptoms more effectively. They are ideal components to include in a bigger ADHD management strategy and can be useful tools in progressing towards coping with attention and concentration tasks.

5. Dancing Sequence Games

Dancing Sequence Games are a type of game that involves learning and practicing sequences. These games help improve your focus, attention, and concentration by breaking down tasks into smaller steps with clear goals in mind.

There are many different types of dancing sequence games that can be played at home or outside the office. An example could be a game where you play a song (any of your choice) and come up with a simple choreography for it. This requires learning through steps while keeping up with the best. With more practice, you can add more steps and make the dance more challenging. 

That way, you monitor the patient’s memory skills as there’s a need to be constantly aware of what’s coming up next!

6. Story-Based Games

Story-based games are an excellent way to improve attention and concentration. These games are played by people who have ADHD, but they also work great for anyone who wants greater focus in their day-to-day life.

Just like other types of games, you can play story-based exercises in many ways, and you can earn trophies by completing various tasks within each game. The most important thing is finding something that works for you and then keep at it until your focus improves!

Here are some examples of how these games might work:

“The Art of War” is a classic strategy game where one player controls their army while another represents the opposing side. Players take turns moving their pieces across the board, trying to conquer territory or defeat enemy forces (and hopefully score some points along the way). 

The goal is simple: win! If someone wins, they get additional rewards depending on how well they did during each turn.

7. Mazes

Mazes are a fun and challenging way to practice focusing. They can be done on paper or online, and there are many different mazes you can choose from.

Mazes help you learn how to concentrate and develop valuable problem-solving skills. These skills can be applied in real-life situations, like making decisions or working with others.

8. Biking or Swimming

Swimming is a great way to improve motor skills and balance and stay cool in the summer. It also helps you keep active while improving your concentration. The coordination needed in these activities ensures that gross motor skills are harnessed. And they’re a bonus because they’re also fun!

Physicians always emphasize the importance of discipline and behavioral training for ADHD and autism patients.


The exercises mentioned above will help you focus on the things that matter most. They make those distractions seem less important. If you want more information on changing your thought patterns or learning more about other strategies, please check out our website or find one of our branches nearest to you to claim your free 7 day pass!

Special Strong provides adaptive fitness for children, adolescents, and adults with mental, physical and cognitive challenges. Start your own Special Strong gym franchise today and create a lasting impact on your community.