While medication and therapy remain the gold standard for treatment, a growing body of research points to another powerful tool: cognitive training.
From digital brain games to movement-based activities, specific exercises can help adults with ADHD build mental muscles—particularly in focus, memory, and self-regulation. But which ones actually work?
Let’s explore the most effective brain games and physical exercises for ADHD in adults, and what science says about their impact.
Why Brain Exercises Matter for ADHD
ADHD is rooted in the brain’s executive functioning systems—responsible for managing attention, memory, planning, and impulse control. In adults, these challenges often show up as trouble finishing tasks, misplacing things, or struggling to stay focused in conversations or at work.
That’s where targeted cognitive exercises can help. Several studies suggest that consistent mental training can improve certain cognitive abilities in people with ADHD. A 2015 meta-analysis published in the Journal of the American Academy of Child & Adolescent Psychiatry found that working memory training had a positive effect on attention and executive function. While brain training isn’t a cure, it can be a valuable part of a broader ADHD management strategy.
Digital Brain Games That Can Help
1. Cogmed Working Memory Training
Developed by neuroscientists at the Karolinska Institute, Cogmed is one of the most rigorously tested brain training programs available. It focuses on improving working memory—an area where adults with ADHD often struggle. Several clinical trials have shown that users experience improvements in attention and working memory after consistent use over several weeks.
2. Lumosity
Lumosity offers a collection of mini-games designed to boost attention, memory, processing speed, and problem-solving. While it’s not ADHD-specific, its variety and gamified format make it engaging for adults. Some small-scale studies have reported modest cognitive improvements after regular use.
3. Elevate
This app emphasizes communication and analytical thinking. It includes tasks that strengthen reading comprehension, focus, and mental math. Many adult users with ADHD report better confidence and sharper thinking after incorporating Elevate into their routines.
4. BrainHQ
Developed by neuroscientists from Posit Science, BrainHQ offers personalized exercises that adapt to your performance in real time. It has been used in cognitive rehabilitation for ADHD, aging-related decline, and brain injury—with research showing gains in attention and memory.
5. Focus@Will
This tool is different—it uses specially curated music to improve concentration. Designed specifically with ADHD in mind, Focus@Will claims to extend attention span by up to 400% in some users. The idea is based on neuroscience research suggesting that certain types of music can reduce distractions and increase task focus.
Activities That Boost Mental Focus
Cognitive training doesn’t always require a screen. Physical games and movement-based exercises can be just as powerful in strengthening attention, coordination, and self-control.
Mind-Body Exercises (Yoga, Tai Chi)
Mindfulness-based practices like yoga and tai chi are proven to reduce impulsivity, anxiety, and emotional reactivity in people with ADHD. These practices improve self-awareness and stimulate the prefrontal cortex, which plays a central role in focus and decision-making. A meta-analysis in the Journal of Psychiatric Research reported improved attention and executive functioning among ADHD participants practicing yoga regularly.
Strategic Board Games (Chess, Sudoku, Crosswords)
Games that require sustained focus, planning, and working memory are great for training the ADHD brain. Chess, for example, demands deep concentration and forethought. Sudoku and crosswords sharpen pattern recognition and cognitive flexibility—skills that often need reinforcement in ADHD adults.
Dual-Task Activities (e.g., Walking While Solving Puzzles)
Doing a cognitive task while moving—like walking while doing math problems or bouncing a ball while naming countries—can improve divided attention and multitasking skills. Research in Neuropsychology suggests that these types of "dual-task" exercises help train the brain to manage competing demands, which is a common challenge for those with ADHD.
Memory-Based Card Games
Simple games like "Concentration" (also called Memory Match) train visual memory and recall. These games are ideal for practicing impulse control and attention to detail in a low-pressure setting.
Juggling or Ball Toss
These coordination games build focus and timing, and challenge the brain’s motor planning systems. Juggling in particular requires rapid decision-making and rhythm—making it a fun way to engage both body and brain.
How to Make Brain Training Work for You
To get real benefits, consistency is key. Whether using an app or doing physical exercises, experts recommend:
- 20–30 minutes per session
- 3–5 days per week
- At least 6–8 weeks for measurable improvement
Importantly, brain training is most effective when combined with other ADHD treatments, like medication, therapy, or coaching. Think of it as one tool in a toolkit—not a standalone fix.
The Bottom Line
Living with ADHD as an adult can be frustrating—but there are ways to build resilience and sharpen focus. Digital brain games like Cogmed, Lumosity, and Focus@Will offer structured cognitive challenges, while physical activities like yoga, board games, and coordination drills help build the mental muscles needed for everyday life.
Not every exercise will work the same for everyone, so try a few, mix them up, and stay consistent. With time, the right brain training routine can improve more than just memory or attention—it can restore confidence, improve productivity, and help you feel more in control.
Sources
- Cortese et al., "Cognitive Training for ADHD," Journal of the American Academy of Child & Adolescent Psychiatry, 2015. https://doi.org/10.1016/j.jaac.2014.11.005
- Klingberg, T., "Training and Plasticity of Working Memory," Trends in Cognitive Sciences, 2010. https://doi.org/10.1016/j.tics.2010.05.002
- Mahncke et al., "Brain Plasticity-Based Cognitive Training," PNAS, 2006. https://www.pnas.org/content/103/33/12523
- Chimiklis et al., "Mindfulness and ADHD: A Review," Journal of Child and Family Studies, 2018.
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