The Power of Play: Why Movement and Imagination Matter So Much for Everyone

When was the last time you really played? Not supervised your child playing, not half-participated while thinking about dinner, but truly let yourself laugh, move, and be fully in the moment?

Play isn’t just for kids and it’s definitely not just for recess. For children with ADHD, play and movement aren’t extras; they’re essential ingredients for healthy brain development, emotional regulation, and learning.

At We Thrive Learning, we see firsthand how play transforms focus, mood, and confidence. Let’s explore what the neuroscience tells us about play, why it’s so powerful for children with ADHD, and how you can bring more of it into your daily life — even when you’re busy.

The ADHD Brain and the Science of Attention

Children (and adults) with ADHD often live in a world of extremes. They might hyperfocus on one thing they love — building LEGO creations for hours or talking about a special interest — and then find it nearly impossible to concentrate on something else for more than a few minutes.

ADHD isn’t a lack of attention. It’s a difference in attention management. Their brains struggle to regulate where and when attention goes. This fluctuating focus often comes with variable energy levels and emotional intensity — those “high highs” and “low lows” you may see in your child.

Here’s where play and movement become magic. Play engages the ADHD brain in a state of flow — that sweet spot where attention, curiosity, and joy naturally align. Neuroscience shows that movement and playful engagement release dopamine and norepinephrine — key neurotransmitters that improve focus, motivation, and mood.

Simply put: when kids play, their brains work better.

What We’ve Lost — and Why It Matters

If you’ve read Jonathan Haidt’s The Anxious Generation, you already know what many of us feel in our bones: unstructured playtime is disappearing.

Across the U.S., children’s schedules are increasingly filled with academics, organized activities, and screen time. Recess is shortened, homework piles up, and even young kids spend more time sitting than exploring. For children with ADHD, this lack of movement and imaginative play takes a serious toll.

Play is how children learn to plan, problem-solve, negotiate, imagine, and empathize. Without it, we see increased anxiety, decreased self-regulation, and lower motivation.

As parents, we can’t always change school policies — but we can reclaim the power of play at home.

How Play Builds Executive Function Skills

Executive function (EF) skills are the “manager” of the brain — the set of abilities that help us plan, start, and finish tasks; control impulses; remember instructions; and stay organized.

Kids with ADHD often struggle in this area, but here’s the good news: play is one of the best natural ways to strengthen EF skills.

Unstructured, imaginative play — where kids make up rules, stories, and worlds — strengthens working memory, flexible thinking, and planning. When children pretend, they must hold ideas in their mind (“I’m the doctor, you’re the patient”), shift between roles, and solve problems creatively (“Uh oh, we ran out of pretend medicine — let’s use leaves instead!”).

Through these small, joyful moments, the brain is practicing exactly the same skills that help with schoolwork, transitions, and self-management.

Social and Emotional Benefits of Play

Play isn’t just about fun — it’s emotional training.

When children play with others, they practice empathy, negotiation, and perspective-taking. They learn what it feels like when someone else is sad, frustrated, or excited — and how their own behavior affects others.

Even for toddlers, simply watching other kids at the park helps their brains begin to understand social cues. As they grow, play becomes the foundation for making and keeping friendships.

Children learn how to:

• Communicate needs and ideas

• Apologize and make amends

• Handle frustration and losing gracefully

• Cooperate and share space

For kids with ADHD, who may struggle with impulsivity or rejection sensitivity, play provides a safe place to practice these skills — and get do-overs.

The Mood-Boosting Power of Movement

Movement is play’s best friend — and it’s equally vital for ADHD brains.

When we move, our brains release BDNF (Brain-Derived Neurotrophic Factor) — think of it as a “multivitamin” for brain growth. BDNF supports neuron health, learning, and emotional regulation.

Exercise also burns cortisol, the stress hormone, helping kids (and adults!) feel calmer and more balanced.

You’ve probably seen this in action: after running around outside, your child may come home calmer, happier, and more focused. That’s not coincidence — that’s neuroscience.

Even short bursts of movement — a five-minute dance break, a walk around the block, or playing tag before homework — can shift mood and improve concentration.

Best Activities for Kids with ADHD

While any kind of play or movement is valuable, research shows that some activities are particularly beneficial for ADHD brains because they engage both hemispheres of the brain and build coordination, focus, and confidence.

Here are a few examples:

• Martial arts: Builds self-control, discipline, and body awareness.

• Yoga: Encourages mindfulness and calm through movement.

• Tennis or golf: Require sustained attention, patience, and planning.

• Dance: Combines rhythm, memory, and emotional expression.

• Hiking or biking: Offer sensory input, nature connection, and stress relief.

Remember, the best activity is the one your child enjoys. When motivation comes from joy, not pressure, kids are far more likely to stay engaged and reap the benefits.

Practical Strategies for Busy Families

You don’t need more hours in the day — just a mindset shift. Play and movement can fit naturally into your family’s rhythm when they’re treated as priorities, not luxuries.

Here’s how:

1. Schedule Unstructured Time

Just like you’d schedule tutoring or soccer, block time in your week for free play or outdoor movement. Add it to your family calendar so it actually happens.

2. Model Playfulness

Show your child that play matters for everyone. Dance in the kitchen. Build a fort together. Go for a walk when you’re stressed. Kids learn more from what we model than what we say.

3. Follow Their Lead

If your child hates team sports, don’t force them. Explore alternatives like rock climbing, skating, or swimming. Let them test out new activities until something clicks — their buy-in is key.

4. Make Movement a Family Ritual

Walk the dog together after dinner, race to the mailbox, or turn cleanup time into a mini dance party. Small moments of movement add up.

5. Keep It Pressure-Free

Emphasize enjoyment, not performance. Focus on how movement feels — the energy, laughter, connection — not on winning or “doing it right.”

When the Weather Doesn’t Cooperate

Rainy day? No problem. Try these indoor play ideas that keep kids moving and creative:

• Dance party: Turn up your favorite songs and let loose together.

• Obstacle course: Use pillows, tape, and furniture for creative challenges.

• The Floor Is Lava: A classic that builds balance and laughter.

• Yoga or kids’ exercise videos: Free on YouTube, easy to follow.

• Build a fort: Perfect for imaginative storytelling and cozy play.

Movement doesn’t have to mean leaving the house. What matters most is connection, joy, and allowing their bodies to move.

For Parents: Why Play Heals Us Too

Here’s the secret no one talks about enough — play isn’t just healing for kids. It heals us.

When we laugh, move, or play, our nervous system calms, cortisol drops, and we reconnect with the present moment. The same neurochemicals that help our kids focus also help us let go of stress and parent with more patience and joy.

If your child sees you making space for play, they internalize an incredible message: “It’s okay to rest. It’s okay to have fun. My worth isn’t measured by productivity.”

That lesson will stay with them far longer than any worksheet.

Bringing It All Together

When you prioritize play and movement, you’re not just helping your child burn energy — you’re strengthening their brain, their confidence, and their connection to you.

So next time your child asks to build a fort, jump in. If they want to ride bikes or dance to their favorite song, join them. The dishes can wait.

Unstructured playtime is not a luxury — it’s the foundation of learning, emotional growth, and resilience.

And if your child is struggling with focus, motivation, or executive function skills, remember: you don’t have to figure it out alone. At We Thrive Learning, our educational therapists specialize in integrating movement, play, and evidence-based strategies that help neurodivergent learners grow in both confidence and competence.

Visit WeThriveLearning.com to learn more or download our free guide, Four Organic Ways to Strengthen Executive Function at Home.

Because sometimes, the best learning starts with laughter, movement, and a little bit of play. 💛