ADHD and Adults: Helpful Tips for Beating Boredom


ADHD, short for Attention Deficit Hyperactivity Disorder, is a mental condition that affects both children and adults. In adults, ADHD can manifest as restlessness, impulsivity, and difficulty managing time effectively, among other symptoms. One of the problems that adults with ADHD commonly face is boredom. Boredom can trigger distracting and impulsive behaviors, which can make it harder to stay focused and productive. In this article, we will explore some helpful tips that adults with ADHD can use to soothe their restless minds, enhance concentration and creativity, and beat boredom.

Tip #1: Engage in Exercise and Sport

Physical activity can be an excellent way to soothe ADHD symptoms, including boredom. Exercise and sports can reduce restlessness, enhance concentration, and facilitate time-management skills. They can also give you a sense of achievement, which can boost your self-esteem and motivation. When engaging in exercise or sport, choose activities that interest you and that you enjoy doing. You could try running, cycling, team sports, or yoga, among others. Make a habit of setting aside time for physical activity each day, even if it’s just a short walk or a few stretches.

Tip #2: Explore Creative Hobbies

Many adults with ADHD have artistic and creative talents that they might not have explored yet. Creative hobbies such as painting, writing, playing music, or crafting can be a great way to channel your restless energy while also enhancing your self-expression and relaxation. Engaging in creative hobbies in your free time can help you develop a deeper sense of purpose and fulfillment, which can reduce boredom and increase productivity.

Tip #3: Practice Mindfulness and Meditation

Mindfulness and meditation can be effective ways of calming a restless mind and enhancing focus and productivity. Practicing mindfulness involves being aware of the present moment, without judgment or distractions. It can help reduce distractions and impulse behaviors, thereby increasing concentration and productivity. Meditation, on the other hand, involves focusing on a specific thought, image, or mantra, which can help promote inner calm and relaxation. Both mindfulness and meditation can be practiced in many different ways, and there are many resources online that you can use to start practicing.

Tip #4: Organize and Plan Ahead

One of the challenges that many adults with ADHD face is disorganization, which can lead to wasted time and missed opportunities. Planning ahead and organizing your time and tasks can be a helpful way of reducing boredom and enhancing productivity. You could consider using a daily planner or task list to keep track of your goals and appointments, or using a timer or reminder system to prompt you when you need to switch tasks or take a break. You could also try breaking down larger tasks into smaller, more manageable chunks to make them less overwhelming.

Tip #5: Connect with Others

Connecting with others can be a great way of reducing boredom and enhancing motivation and creativity. Socializing with friends and family can give you a sense of community and belonging, which can boost your self-esteem and motivation. You could also consider joining a support group for people with ADHD, where you can connect with others who share similar experiences and learn from their strategies for managing symptoms. Social media can also be a great way of making connections with others and discovering new ideas and perspectives.


Living with ADHD can be challenging, but it doesn’t have to be boring. By engaging in physical activity, exploring creative hobbies, practicing mindfulness and meditation, organizing your time and tasks, and connecting with others, you can reduce restlessness and boredom and enhance your productivity and creativity. Remember that everyone’s experiences with ADHD are different, and that finding the right strategies to manage your symptoms might take time and experimentation. Stay patient, stay curious, and stay motivated, and you can achieve your goals and find fulfillment in every moment.


FAQs about ADHD and Adults Helpful Tips for Beating Boredom

1. What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder, which is a neurodevelopmental disorder that affects a person’s ability to focus, control impulses, and regulate their behavior. It can also impact a person’s ability to manage their emotions and cope with stress.

2. Why do adults with ADHD struggle with boredom?

Adults with ADHD often have a low tolerance for boredom and may struggle to engage in activities that don’t provide stimulation or interest. This is because they require a higher level of activity in their brain’s reward center to feel motivated and energized. Without this level of stimulation, they may feel restless, agitated, or disengaged.

3. How can adults with ADHD beat boredom?

There are several helpful tips for beating boredom when you have ADHD, including staying active and engaged in activities that you enjoy, breaking tasks down into smaller and more manageable steps, and setting goals and deadlines to keep yourself motivated. It’s also important to prioritize self-care, including getting adequate sleep, exercise, and nutrition, to help support your mental and emotional well-being.


1. Johnston, C., & Mash, E. J. (2001). Families of children with attention-deficit/hyperactivity disorder: Review and recommendations for future research. Clinical child and family psychology review, 4(3), 183-207. (Johnston & Mash, 2001)

2. Barkley, R. A. (2010). ADHD in adults: What the science says. Guilford Press. (Barkley, 2010)

3. Faraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of attention disorders, 9(2), 384-391. (Faraone & Biederman, 2005)