ADHD exercises without screens

Screens capture the attention of a child with ADHD, sometimes to the point that they struggle to switch off. Many parents look for activities that engage them without a tablet or games console. The good news is that there are plenty of them, often requiring very little equipment. Here are some simple ideas to pick from, depending on the mood and the moment.

Why limit screen time

Screens offer rapid, continuous stimulation with immediate rewards. For a child with ADHD, this is very appealing. But afterwards, slower activities such as reading or doing homework seem even more boring. They find it hard to stop when asked. Conflicts multiply.

The aim is not to ban screens altogether, which would be unrealistic and often counterproductive. Instead, we look for a balance, with clearly defined screen-free times. The activities suggested here fill these moments. The child discovers that they can have fun in other ways. The topic is covered in more depth on the page ADHD and screens.

Pen and paper

With a sheet of paper and a pencil, you can already do a great deal. Mazes, dot-to-dot puzzles, mandalas, drawings to complete, word searches. The child has to follow a line, spot a detail, and stay within the boundaries. They work on attention and fine motor precision. They keep a record of what they have done.

Activity books suited to each age are available, but you can also make your own. A maze drawn by a parent has a lot of charm. The child can even create one for the family, which requires planning a route. They feel valued. The detective game, linked to proofreading, is presented on the page on proofreading their work.

A simple pack of cards

A classic pack of cards allows for a host of exercises. War, for younger children, practises comparison and waiting. Crazy Eights requires following a rule and adapting. Solitaire calls on patience. You can also sort the cards by suit, then by value, as quickly as possible.

To work on memory, turn over a few cards, look at them, hide them, then the child has to name them. Gradually increase the number. This equipment fits into a bag and goes everywhere. It saves many a wait at the doctor’s. Other patience games appear on the page on waiting your turn.

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Building with your hands

Construction toys, such as bricks, Kapla blocks and simple model kits, require concentration and perseverance. The child has to follow a plan or come up with one. They adjust their movements so that everything holds together. They watch the result grow before their eyes. They take pride in it.

Threading beads, modelling clay, origami or knitting for older children also develop fine motor skills and calm. These activities keep the hands busy, which often soothes the minds of children with ADHD. They can even accompany a story being listened to. The child settles down without realising it. Channelling energy is covered on the page on channelling their energy.

In the kitchen

Preparing a recipe with a parent is an excellent exercise. The child has to read or listen to the steps, follow them in order, measure, and wait for things to cook. They work on planning, attention and patience. They feel useful. And they get to taste the result.

Choose short recipes with few ingredients, such as a fruit salad or pancakes. You can make a picture-based card for younger children. The child ticks off the steps. They learn to follow a multi-step instruction. This skill is worked on in the page on following instructions.

Outdoors

Outdoor activities are particularly suitable for children with ADHD. A treasure hunt in the garden or the park, with clues to follow. An observation game where they have to find three different leaves, a feather, a round pebble. A walk where you count the birds. The child moves around and concentrates at the same time.

Cycling, scooting, kicking a ball and skipping also help to burn off energy. After some time outside, the child is often more available for a calm activity. You can follow on with a snack and then homework. The benefits of sport are presented on the page ADHD and sport.

A professional for going further

If the child struggles to disengage from screens, to the point that it affects their sleep or family life, it may be helpful to speak to a professional. A psychologist can help the family set realistic boundaries. They can suggest strategies suited to the child’s age. They support parents during moments of tension.

To find a psychologist who supports families of children with ADHD, the ProfessionnelsDys directory offers a search by town. The question of video games is dealt with separately, on the page ADHD and video games. There you will find guidance on keeping play reasonable. It also covers the rules to set.