Exercise for ADHD: slowing down impulsivity

Answering before the question is finished, interrupting, rushing in without thinking, reacting at the drop of a hat: impulsivity is one of the characteristics of ADHD. It can put the child in difficulty at school, with their friends, and sometimes in danger. Here are some exercises and games to help them learn to slow down, to wait, to think before acting.

Acting before thinking

Impulsivity is the difficulty of slowing down an action or a word before it comes out. The child with ADHD often acts before having thought. They say what they think without filter. They cross the road without looking. They take an object without asking. This is not deliberate rudeness.

This impulsivity is linked to a difficulty with inhibition, that is, with controlling one’s reactions. This control can be trained with games and strategies. Progress is slow. Stay patient. Impulsivity is described on the page ADHD and impulsivity.

Stop games

Games where you must stop on a signal train self-control. Statues, where you freeze when the music stops. One, two, three, sun, where you must stay still when the leader turns around. Red light, green light, where you move forward or stop depending on the colour. The child learns to slow down their movement.

The difficulty can be increased by changing the signals or speeding up. You must stay on the alert. The child has to control their urge to move. They have great fun. They learn through play. The red light technique is developed on the page about red light to stop.

Waiting for the signal

Some games require waiting for a specific signal before acting. Place a sweet on the table. The child may only take it when the magic word is said. Talk about something else. Say words that sound similar. They must wait for the right one.

You can also play the dice game: roll the dice, and the child may only clap their hands if a six comes up. They must hold back their movement for other numbers. They practise slowing down. They make progress. Waiting is another challenge, covered on the page on waiting your turn.

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Counting before answering

A simple strategy for slowing verbal impulsivity is to count to three in your head before answering. The child learns to pause. They think for a moment. They answer better. They interrupt less.

Practise at home with questions. Ask them a question, they count, then answer. Praise them when they wait. You can also raise a finger to remind them to count. They learn the reflex. Interrupting others is covered on the page my child interrupts.

Thinking before acting

You can teach the child a simple three-step method: stop, I think, I act. Before doing something, they stop. They ask themselves what is going to happen. Then they decide. Practise on simple situations.

You can use role-play: what do you do if a friend takes your toy? The child imagines several reactions. You discuss the consequences of each. They choose the best one. They learn to anticipate. They are better prepared when the situation actually arises.

Managing risky situations

Impulsivity can put the child in danger: crossing the road without looking, climbing too high, touching something hot. Clear, repeated rules are set for these situations. They are reminded before each outing. Stay vigilant. Anticipate risks.

You can also do role-play to practise. At the kerb, I stop, I look left, then right, then I cross. The child repeats the actions. They become automatic. They are safer. Risky behaviour in adolescence is covered on the page ADHD and risky behaviour.

Behavioural support

Cognitive behavioural therapies offer effective techniques for working on impulsivity. The psychologist helps the child identify situations where they react too quickly. They teach them strategies to slow down. Parents are involved in the sessions. Parent guidance is often very useful.

To find a psychologist trained in these approaches, the ProfessionnelsDys directory allows searching by town. The profiles specify the methods used. Some offer groups for children. Behavioural therapies are presented on the page CBT and ADHD.