ADHD Help Through Moving: A Mindful Walk

A Mindful Walk: For Children and Adults with ADHD

Symptoms of ADHD, such as fidgeting and restlessness can be decreased by providing opportunities for movement. Taking a mindful walk can help manage these symptoms of ADHD. This can be on your own or with family, including pets. 

1. Schedule a specific time to take a mindful walk. (This can be made into a routine, and you can start with once a week.)

2. Choose a specific location and amount of time you will spend on the walk. (Start with an amount of time that does not seem too overwhelming and is realistic for your schedule.)

3. Take your walk and do one or more of the following: Take notice of or talk about what you see, hear, smell, and touch or pick up along the way. 

4. Whenever yourself or anyone else is distracted by other thoughts or talks about something else, redirect attention and focus to the mindful walk. 

Over time, for people with ADHD, mindful breathing will be generalized to other situations. When done more often, it will become more natural and contribute to decreased responses associated with emotions, such as those associated with depression and anxiety.

For more resources on mindfulness, check out the Tich Nhat Hanh Foundation. ( The Five Mindfulness Trainings - What Are They? — Thich Nhat Hanh Foundation.)

What Now? 

If you or someone you know may benefit from exploring managing aspects of ADHD in more detail, contact Monarch Counseling today and ask about meeting with a licensed counselor or psychologist for help. The licensed therapists associated with Monarch Counseling provide both Telehealth and face-to-face assessments and counseling for children, adolescents, teens, and adults located in Ohio.