Can Lifestyle Changes Reduce Hyperactivity in Adults with ADHD?

PostedAugust 22, 2025

UpdatedSeptember 5, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Yes, intentional changes to your ADHD lifestyle can play a powerful role in managing symptoms, especially hyperactivity. While medication and therapy remain central for treatments, healthy daily routines and mindful habits can significantly reduce hyperactivity, improve focus, and enhance overall wellbeing. These strategies enhance the brain’s ability to self-regulate and bring structure to otherwise chaotic days.

How Habits Influence ADHD Symptoms

Adults with ADHD often discover that even minor adjustments to their routines can bring about significant improvements. Hyperactivity does not have to control your day by adopting purposeful ADHD and habits; you can regain a sense of calm, clarity, and control.

Lifestyle Adjustments to Reduce Hyperactivity

This is how targeted ADHD lifestyle changes can help manage hyperactivity more naturally:

Prioritise Regular Physical Activity

Incorporate exercise into your daily routine whether that is a morning run, yoga, or dancing in your living room. Physical activity helps reduce hyperactivity by burning off excess energy and calming the nervous system.

Improve Sleep Hygiene

Maintain a consistent bedtime, reduce screen use in the evening, and establish a calming routine to help you unwind. Better sleep leads to improved attention, reduced restlessness, and better mood regulation.

Adopt a Structured Daily Schedule

Use planners, alarms, or digital tools to break your day into manageable parts. Routine creates mental clarity and lowers the urge to switch tasks impulsively, key for managing ADHD and habits.

Minimise Stimulant Overload

Reduce your intake of caffeine and sugar and limit constant exposure to digital devices whenever possible. Overstimulation can heighten hyperactivity, so reducing these inputs helps create internal calm.

Practice Mindfulness and Breathing Exercises

Short meditations, deep breathing, or grounding techniques can centre your thoughts during busy days. These tools teach your brain to pause, helping reduce impulsive behaviour and internal agitation.

You do not need to transform your life overnight. Even making one or two changes and sticking to them can have a meaningful impact. For personal consultations on shaping your ADHD lifestyle, visit providers like ADHD Certify. For a deeper dive into how to reduce hyperactivity and reframe your ADHD and habits, read our complete guide Hyperactivity.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.