Yoga for ADHD: How Yoga & Movement Help Calm the Busy Mind

Life can feel overwhelming, can’t it? Our minds buzz with to-do lists, social obligations, and endless notifications. For those of us with naturally busy brains—like me, with my ADHD tendencies—it’s easy to feel stuck in overdrive. But what if the answer to calming your mind wasn’t to think less, but to move more?

As someone passionate about yoga, mindfulness, and personal growth, I’ve learned one thing for certain: physical movement isn’t just about fitness—it’s a lifeline for mental clarity, emotional balance, and feeling whole again.

Whether you’re battling procrastination, decision fatigue, or restless energy, movement can help reset your body and mind. Let’s explore some common challenges — and how movement is the solution.

Problem: Overthinking & Mental Clutter

When your brain feels like it’s running on a hamster wheel, it’s nearly impossible to focus on what matters. Thoughts pile up, leaving you overwhelmed and stuck in analysis paralysis.

Solution: Walk It Off

Walking in nature is one of the simplest, yet most effective ways to clear your head. The rhythm of your steps combined with the calming presence of trees, fresh air, and open space helps quiet mental chatter. Bonus points if you leave your phone behind and simply let yourself be.

Problem: Procrastination

We’ve all been there: staring at the task we need to start but can’t seem to take the first step. For neurodivergent minds, procrastination often stems from a mix of overwhelm and low dopamine levels.

Solution: Micro-Movement Breaks

Movement can help you break through procrastination by giving your brain a dopamine boost and resetting your focus. Try a quick 5-minute yoga flow, a brisk walk, or even laughter yoga to shift your state. Starting with movement creates momentum, making it easier to tackle what’s next.

Problem: Restlessness & Burnout

Hyperactivity and a busy schedule can lead to burnout if you’re not careful. When your energy is scattered, it’s hard to feel grounded or balanced.

Solution: Yoga for Calm Energy

Gentle yoga or somatic movement can help you channel your restless energy in a way that calms your nervous system. Simple stretches or flows allow your body to release tension while giving your busy mind something soothing to focus on. By slowing down, you’ll find more balance in the chaos.

Problem: Trouble Sleeping

Many people with ADHD struggle to unwind at night, leaving them tossing and turning when they need rest the most.

Solution: Evening Wind-Down Practices

Incorporate slow, mindful movements in the evening—like restorative yoga or light stretching—to transition your body into a relaxed state. Pairing this with deep breathing helps your nervous system shift into “rest mode,” making it easier to fall asleep.

Movement as Medicine: My Personal Philosophy

Over the years, I’ve discovered that movement is my go-to tool for navigating life’s ups and downs. Whether I’m walking in the woods, rolling out my yoga mat, or laughing through a Laughter Yoga session, movement is about more than physical health—it’s a way to process emotions, calm my mind, and reconnect with myself.

My approach to teaching is rooted in this belief. Whether I’m guiding a gentle yoga class for older adults, leading workshops for neurodivergent brains, or bringing joy to a group with laughter yoga, my focus is always the same: use the body to quiet the mind and bring balance back to life.

5 Simple Ways to Move Your Body & Calm Your Mind

If you’re ready to experience how movement can transform your life, here are a few easy ways to get started:

1. Nature Walks: Head outdoors and let the rhythm of walking and the beauty of nature soothe your mind.

2. Micro-Movement Breaks: Use movement as a reset during the day. Try a quick stretch, a short walk, or even 10 jumping jacks to re-energize.

3. Laughter Yoga: Combine playful movement with laughter for an instant mood and energy boost. It’s as fun as it sounds!

4. Mindful Breathing with Movement: Pair slow stretches with deep breathing to calm your nervous system and release tension.

5. Evening Stretch or Wind-Down: End your day with gentle yoga to relax your body and prepare for restful sleep.

Ready to Move?

Movement meets you where you are—whether you need energy, focus, or calm. By making movement a regular part of your life, you can create more space in your mind, balance your emotions, and feel more at ease in your body.

If you’re curious about how this approach can work for you, I’d love to invite you to one of my classes or events. Whether it’s a morning Sunrise Stretch session, a laughter yoga workshop, or an online program, there’s something for everyone.

For a completely personalised approach, I also offer private one-to-one yoga sessions tailored to your individual needs and goals. Together, we’ll create a movement practice that works for you—whether you’re looking to calm your busy mind, reduce stress, or build strength and flexibility.

See you on the mat for Less Stress & More Yoga ✨

Paula 😃🙏

Practice with me! 😃

Before you go, I’d love to invite you to join my online movement & mindfulness classes!

Sunrise Stretch classes are donation-based live yoga classes with 20 minutes of movement followed by 10 minutes of mindfulness or other amazing well-being practices like Laughter or Face Yoga. You can also join me on replay by subscribing to the online Video Library for just £10 per month!

Whether you’re 8, 80, or anywhere in between, there is something for every busy mind at Happy Yoga Wales!

As well as diving into my guided practices on YouTube, you can join us live at classes and courses in North Wales and upcoming events throughout the UK!

And if you’re interested in bringing the benefits of yoga, laughter, face yoga and mindfulness to your community or workplace, get in touch for a private session tailored to your needs.