Top 7 Hobbies That Can Provide Therapeutic Benefits for ADHD

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Living with can be an incredible challenge.

It can seem like a never-ending juggling act to stay on top of your responsibilities and find ways to improve the quality of life.

Fortunately, there are a plethora of hobbies that can provide therapeutic benefits to those living with ADHD.

From yoga and gardening to painting and woodworking – here are seven hobbies that can help you improve your focus and live a more fulfilling life.

Key Takeaways

  • Yoga, gardening, , and woodworking are mind-body activities that can provide therapeutic benefits for individuals with ADHD.
  • Artistic activities such as painting and can also be beneficial for individuals with ADHD, as they can relieve stress, improve focus, and provide a sense of accomplishment.
  • Physical activities like exercise and team can improve cardiovascular health, muscle , focus, and self-esteem in individuals with ADHD.
  • Mental activities like meditation and creative visualisation can improve focus, promote relaxation, and enhance imagination in individuals with ADHD.


Yoga has been shown to have beneficial effects for individuals diagnosed with ADHD.

Studies have found that mindfulness meditation and creative visualisation components of yoga can help reduce stress, anxiety and hyperactivity in people with ADHD.

Through a combination of breathing techniques, stretching and relaxation exercises, it is possible to achieve improved mental clarity and more focused attention.

Regular practice of yoga can also enhance self-awareness, which may lead to better decision-making skills.

Additionally, physical exercise such as yoga can produce endorphins that will improve moods and promote better sleep at night.

For those seeking therapeutic benefits from yoga for their ADHD symptoms, a good starting point is to find a qualified instructor who specialises in teaching classes tailored specifically for people with ADHD.

This will ensure proper guidance on how to perform the various poses correctly while giving insight into how certain poses may be used as coping strategies for managing symptoms.

The instructor should also provide advice on best practices when it comes to combining your yoga practice with other forms of like cognitive behavioural therapy ().

With consistent effort and dedication, individuals may experience relief from many of their symptoms by incorporating this form of activity into their lifestyle.


Gardening has been linked to positive mental health outcomes, including providing a calming and therapeutic benefit for those with ADHD.

For individuals with Attention Deficit Hyperactivity Disorder (ADHD), gardening can help to create a sense of relaxation and provide an opportunity to focus on the task at hand.

Gardening also encourages mindfulness by helping people gain a better appreciation for nature and the environment around them.

It is also beneficial for those with ADHD to engage in outdoor activities such as reading outdoors or bird watching while gardening, as this can help them stay focused on the present moment rather than worrying about past or future events.

Additionally, gardening gives individuals a sense of accomplishment when they are able to observe their progress over time.

Furthermore, spending time outdoors provides many other benefits, such as increased intake from sunlight or exposure to fresh air, which can further improve overall wellbeing in those with ADHD.

Cooking is another hobby that has been shown to provide therapeutic benefits for people living with ADHD.


Cooking has been linked to potential mental health benefits for individuals with Attention Deficit Hyperactivity Disorder (ADHD).

Many individuals find that cooking is a therapeutic activity that can provide relaxation and stress relief.

It also promotes mindfulness, which can be beneficial for those looking to improve their focus and concentration.

Cooking can also be used as an opportunity to practice meditation, allowing the individual to clear their mind of distractions and focus on the process of creating a meal.

In addition, cooking can help foster socialising opportunities for those who struggle with ADHD symptoms.

This could involve inviting friends or family members over for dinner or even joining a local cooking club or class.

Socialising helps increase self-confidence and encourages individuals to practice communication skills in a safe environment surrounded by supportive people.

Overall, many benefits come from incorporating cooking into your hobbies list if you have ADHD.

Taking time out of your day to cook may provide moments of clarity and peace from everyday life while also giving you the opportunity to practice mindfulness and build relationships with others.


Painting can be an and creative activity for individuals who are looking to explore artistic expression.

It is a meditative form of art therapy that can help those with ADHD find relief from daily stressors and calming focus.

Painting may even provide some therapeutic benefits by providing a much-needed distraction, along with the freedom of self-expression without verbal communication.

The act of creating something new can also bring a sense of accomplishment and pride in one’s work.

By allowing people to express their emotions through art, painting can also be used as a form of cognitive behavioural therapy.

In addition, painting provides an outlet for individuals with ADHD to manage their impulsivity and improve executive functioning skills such as planning, organising and task completion.

Through this kind of creative exploration, people may learn how to contain their impulses better while developing problem-solving strategies that might be useful in everyday life scenarios.

Thus, painting can be a valuable tool in helping them gain greater control over their environment – both mentally and physically.

The journey into creativity that painting offers is one way for those living with ADHD to gain emotional balance which leads to improved wellbeing overall.

With its potential therapeutic benefits being discovered more now than ever before, it’s no wonder why this hobby has become so popular among those seeking relief from the symptoms associated with ADHD.

Transitioning now into discussing music as another potentially beneficial hobby…


Music can be a powerful tool for those with ADHD.

It provides both an outlet for creative expression and stress relief.

Instrument practice is often recommended as a hobby to help manage symptoms of ADHD.

It gives the individual something meaningful to focus on while providing structure.

Music therapy can also be useful in treating symptoms associated with ADHD.

It can improve concentration and decrease impulsivity.

Instrument Practice

Practising an instrument can provide therapeutic benefits for those with ADHD.

Music has been used as a form of healing for centuries, and many studies have suggested that it can be effective in treating various mental health issues, including ADHD.

Playing an instrument acts as a form of mindful meditation and provides a sense of accomplishment.

It boosts creativity, encourages self-expression, and allows the individual to escape from their daily stressors and re-centre their focus.

Benefits of Instrument Practice:

  • Enhances concentration by providing a distraction from intrusive thoughts
  • Journaling lyrics or writing music helps express emotions
  • Increased patience when learning challenging pieces

Music Therapy

Following the previous subtopic of instrument practice, we will now explore music therapy as a therapeutic hobby for those with ADHD.

Music therapy is an evidence-based practice that uses sound and music to promote physical, emotional, cognitive, and social functioning.

Listening to music can offer a wide range of benefits for those with ADHD, such as calming anxiety or increasing concentration.

Additionally, sound healing can be used to reduce stress levels and improve overall wellbeing.

Music therapy also offers creative expression opportunities, which can contribute to enhanced self-expression in individuals with ADHD.

Research suggests that engaging in activities related to listening to music can provide numerous positive outcomes for people living with this disorder in terms of improving mood and reducing symptoms associated with hyperactivity or impulsivity.


Engaging in woodworking can be beneficial for individuals with ADHD.

Woodworking is a great therapeutic hobby that encourages focus, creativity, and problem-solving skills.

It provides an opportunity for people to set goals and complete projects with tangible results.

Here are some key points to consider when woodworking:

– Safety: Always wear eye protection when working with power tools or sanding equipment. Make sure the workspace is clear of any obstacles that could cause injury while working.

– Supplies: Gather all necessary supplies before starting a project. Researching the best tools and materials will help ensure the successful completion of the project in question.

– Projects: Choose projects that are manageable and can be completed within a time frame that works for you. This helps build confidence, self-esteem, and a sense of accomplishment upon completing each project.

Woodwork requires patience, discipline, and attention to detail; all important life skills are valuable for those with ADHD who can struggle with concentration issues at times.

With practice comes mastery; honing these skills through woodworking can provide tremendous therapeutic benefits in navigating everyday situations successfully, as well as providing creative outlets for expression and relaxation purposes.


Exercise is widely known for its physical benefits, such as improved cardiovascular health and increased muscle strength.

However, it also has a range of mental health benefits that are often overlooked.

Exercise can be used to reduce stress, improve focus, and even increase self-esteem.

It can also provide an outlet for creative expression and a sense of accomplishment when goals are achieved.

Physical Benefits

Physical activities such as running, rock climbing, and yoga can provide therapeutic benefits for those with ADHD.

Exercise can be a great tool for managing the symptoms of ADHD, helping to improve focus and concentration, reduce stress, regulate emotions, and increase self-esteem.

Additionally, it can also help improve physical health and wellbeing.

Some activities that have proven beneficial include:

  • Meditation – Practicing meditation helps to create a sense of in both the body and mind, which can help to reduce anxiety levels.
  • Video Games – While video games may not seem like an exercise activity at first glance, certain games such as Dance Dance Revolution or Wii Fit require physical movement while playing them, which can provide benefits similar to other forms of exercise.
  • Team Sports – Team sports offer opportunities for social interaction in addition to physical fitness benefits. Playing on a team promotes cooperation between different players, which is essential for developing communication skills as well as providing an outlet for creative expression.

Mental Benefits

Studies have suggested that physical activities such as running, rock climbing, and yoga can help improve mental health and wellbeing in those with ADHD.

For more holistic therapeutic benefits, however, hobbies that can be done both mentally and physically are recommended.

Mental HobbyBenefits
Meditation PracticeImproved focusRelaxation
Creative visualisationEnhanced ImaginationStress Relief

Hobbies like meditation practice and creative visualisation allow for further exploration of the self while providing a calming atmosphere.

These practices can lead to improved focus by allowing individuals to free their minds from distractions.

Enhancing one’s imagination through visualising is also known to promote stress relief, thus creating a sense of safety and peace within the mind.


Those diagnosed with ADHD can benefit from engaging in therapeutic hobbies.

These hobbies include yoga, gardening, cooking, painting, music, woodworking, and exercise.

Through these activities, individuals can find a sense of calm and clarity.

Moreover, they can learn how to manage their symptoms better while developing a greater appreciation for the present moment.

A hobby is not only an escape from the hustle and bustle of everyday life; it is also an opportunity to discover one’s inner potential and tap into unexplored creative reservoirs.

Engaging in therapeutic hobbies allows individuals to soar like an eagle over life’s choppy seas.

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