If you're supporting someone with ADHD in Australia, you know how important it is to find activities that channel their unique energy and strengths.
ADHD isn't a one-size-fits-all experience—some people struggle with focus and attention, while others are always on the move.
The right activities can make a huge difference in managing energy levels, improving concentration, and fostering a sense of achievement.
This guide explores 20 engaging activities tailored for different ADHD challenges, from hands-on creative projects to high-energy sports.
Whether you're looking for focus-friendly hobbies or physical outlets for boundless energy, you'll find ideas here to suit every personality.
Activities to help focus
Gardening
Gardening offers a sensory-rich experience that naturally encourages mindfulness and attention. The process of planting, watering, and caring for plants provides a structured routine, helping individuals with ADHD stay engaged over time. To make it more ADHD-friendly, start with small container gardens, use colourful plant markers, and set timers for watering reminders.
Photography
Capturing the world through a camera lens encourages patience, attention to detail, and creativity. Whether snapping nature shots or experimenting with angles, photography turns observation into an active skill. Try photo scavenger hunts or themed projects to maintain engagement.
Playing a Musical Instrument
Music activates multiple areas of the brain, enhancing focus and coordination. Whether strumming a guitar or tapping on a keyboard, the repetitive nature of practice can be soothing. To keep motivation high, start with short practice sessions, use visual cues like colour-coded notes, and play favourite songs.
Knitting or Crocheting
The repetitive, rhythmic motion of knitting or crocheting can have a meditative effect, making it easier to focus. For beginners, using thicker yarn and simple patterns helps build confidence and prevents frustration.
Puzzles or Brain Teasers
From crosswords to Sudoku, brain-teasers strengthen problem-solving skills and attention span. Opt for digital puzzle apps with timers or reward-based systems to maintain engagement.
Reading or Writing
Stories can transport readers into engaging worlds, while writing provides an outlet for structured thinking. Audiobooks can help maintain interest, and using graphic novels or interactive e-books can make reading more appealing. Writing tools like voice-to-text apps can also make the process easier.
Activities to help with hyperactivity and impulsivity
Surfing
The thrill of catching a wave requires quick reflexes and total body engagement, making it a fantastic way to channel excess energy. Beginners should start with small, manageable waves and take lessons to build confidence.
Rock Climbing or Bouldering
Climbing demands both physical strength and strategic thinking, helping improve impulse control. Indoor climbing gyms offer safe spaces with structured routes to build confidence.
Cycling
Riding a bike provides both adventure and a way to burn off energy. Choose trails with engaging scenery, or turn cycling into a social activity by joining a group ride.
Dancing
Whether in a structured class or just freestyle in the living room, dancing is an expressive and energising way to release built-up energy. Dance-based video games or TikTok challenges can add an extra layer of fun.
Joining a Sports Team or Club
Joining a local soccer, basketball, or cricket team provides social interaction while reinforcing discipline, cooperation, and patience. Team sports also provide structured routines, which can be beneficial for people with ADHD. Check out our blog post on the 10 best community activities for adults with disabilities for more ideas on how to get involved with your community.
Spending Time with Animals
Interacting with pets or volunteering at an animal shelter offers emotional regulation and physical activity. Walking a dog or grooming a horse requires responsibility and patience, making it a beneficial outlet for impulsive behaviours.
Other activity ideas
Bushwalking
Hiking in nature engages both body and mind, offering a mix of physical movement and mental relaxation. Sensory-rich environments like national parks can be particularly grounding for those with ADHD.
Kayaking or Canoeing
Paddling combines rhythmic motion with navigation challenges, promoting focus while providing an energy outlet. Choose calm waters to start and gradually explore more dynamic environments.
Cooking or Baking
Following a recipe provides step-by-step instructions that help improve concentration while also allowing for creativity. ADHD-friendly cooking hacks include using pre-measured ingredients and setting timers for each step.
Painting or Drawing
Creative arts help with both impulse control and attention to detail. Trying different techniques, such as spray-painting or digital drawing, keeps the activity fresh and exciting.
Building or Tinkering
Hands-on activities like LEGO building, woodworking, or electronics projects encourage problem-solving while channeling energy into productive focus.
Gaming
Video games that require strategy and quick thinking can improve reflexes and decision-making skills. Setting time limits and using educational or puzzle-based games can enhance the benefits.
Volunteering
Helping others provides a sense of purpose and structured social interaction. Whether working with animals, assisting at community events, or coaching a junior sports team, volunteering can foster responsibility and engagement.
Learning a New Language
Language learning apps and immersive experiences like conversation groups provide structured yet engaging mental stimulation. Gamified language learning platforms can help maintain motivation.
FAQ
What are the best activities for someone with ADHD who struggles with focus?
People with inattentive ADHD benefit from activities with built-in structure, such as gardening, photography, and playing an instrument. These activities encourage sustained attention and offer rewarding outcomes.
How can physical activities help someone with hyperactive-impulsive ADHD?
Physical activities like surfing, rock climbing, and cycling provide necessary energy outlets while reinforcing impulse control and focus. Engaging in team sports or outdoor adventures can also provide structure and social connection.
Are there activities suitable for individuals with combined presentation ADHD, and how do they help?
Activities that blend physical and cognitive engagement—such as bushwalking, cooking, and creative arts—help balance inattentiveness and hyperactivity. These activities offer structured yet flexible ways to channel energy and improve focus.