Children are naturally full of energy, but sometimes that energy can feel overwhelming, both for them and for the adults around them. Hyperactivity can show up as constant movement, fidgeting, impulsiveness, or difficulty sitting still.
Finding ways to help children manage their energy can make daily life calmer and more enjoyable. Below, we’ve outlined 7 helpful tips for managing hyperactivity in children.
Understanding Hyperactivity in Children
For some children, staying still or focusing on a task can feel nearly impossible. Their energy seems to spill over into every moment, making it hard to settle or concentrate.
It isn’t always a sign of ADHD; some children are just naturally active or going through a particularly energetic phase.
In other cases, hyperactivity is linked to ADHD (Attention-Deficit/Hyperactivity Disorder), a condition that influences how a child thinks, acts, and interacts with the world. It can affect learning and social situations. Over 11% of American children have ADHD, and it can be difficult for parents of kids with this condition to know how to support them.
With the right strategies, all children can find ways to manage their energy effectively.
High Energy vs. ADHD
To help distinguish between a naturally energetic child and one with ADHD, the table below shows how these traits can appear in everyday behavior. It’s not meant to diagnose, but it can give parents a clearer sense of patterns that might need extra attention.
|
Characteristics |
High-Energy Child |
Child With ADHD |
|
Movement |
Moves a lot, but knows when to stop |
Incapable of staying still, even when the situation demands it |
|
Attention |
Can focus on subjects that interest them |
Easily distracted and has difficulty finishing tasks |
|
Impulsiveness |
Impatient, but understands social rules |
Interrupts others often and acts without thinking |
|
Organization |
Can follow a routine with help |
Has trouble organizing their belongings and following directions |
|
Change With Age |
Energy tends to diminish with age |
Symptoms generally persist into adulthood, though some may lessen |
Signs That a Child Has ADHD
The symptoms of ADHD can vary from one child to another. However, there are a few common signs:
-
Inattention
- Has trouble focusing on activities or conversations
- Highly sensitive to distractions: street noise, a buzzing fly, sunrays, a plane in the sky…
- Frequently forgets their personal belongings, homework, instructions, etc.
- Has difficulty organizing their work and following directions
- Often makes mistakes due to absent-mindedness
- Has trouble finishing tasks
-
Impulsiveness
- Talks excessively
- Difficulty with waiting for their turn
- Answers questions before they’re done being asked
- Interrupts games and conversations with others
- Lacks a sense of risk; often puts themself in danger
-
Hyperactivity:
- Unable to sit still
- Gets up in class without permission
- Over-active: runs, jumps, or climbs even in inappropriate situations (in class, at the dinner table…)
- Has difficulty partaking in calm or relaxing activities
7 Tips for Calming Your Child’s Hyperactivity
Hyperactive children can be a whirlwind of energy, and for parents, the trick is learning to help them channel it. The following tips focus on everyday strategies that make it easier for kids to settle and use their energy in positive ways.
1. Create a Calm, Structured Environment
A calm, structured space can make a big difference for hyperactive children, helping them settle and focus. One approach is to organize your home into zones for different activities:
- A quiet corner for rest and reset: This could be a cozy reading nook, a soft mat, or even a small tent where your child can take a break from household noise.
- An organized workspace for homework: Keeping supplies tidy and the area free from clutter helps them concentrate.
Reducing distractions and sensory overload is also important. Bright lights above 300 lux, loud noises over 50 decibels, and overly bold colors can make it harder for a hyperactive child to stay calm. If you can’t control noise, noise-canceling headphones are a simple way to help.
2. Channel Their Energy Through Physical Activity
Compared to other children, children with ADHD have a higher need to burn off energy. Exercising can help reduce impulsiveness and hyperactivity, in addition to stimulating cognitive abilities (like memory) and promoting better sleep.
Try to exercise outdoors. Aim, as well, to introduce them to activities that engage their attention without them realizing it. Some good examples are climbing toys and balancing games.
When your child is doing more studious activities, give them regular active breaks. Alternating between working and some form of physical activity every 45 minutes can help to prevent sensory overload. Investing in an active chair, like our Bloon ball seat, can help channel your child’s energy while they work, because they will be able to move subtly while maintaining focus.
3. Establish a Steady Routine
Children with ADHD do best when they have clear frameworks to guide their day. Beyond keeping spaces organized, it helps to set a predictable routine with consistent times for meals, bedtime, and waking up. Visual aids, like a color-coded schedule, can make it easier for your child to understand what’s coming next.
A regular schedule can make your child’s days more structured and predictable. That predictability helps avoid frustration, worry, and distraction. If you have to change the routine for any reason, let your child know as soon as possible to prevent anxiety.
As children with ADHD often struggle to stay focused for extended periods, breaking down activities like homework into smaller tasks and incorporating breaks can be helpful.
4. Do Breathing and Relaxation Exercises
Children pick up on the stress of the adults around them, and it can make hyperactivity and ADHD symptoms more pronounced. In fact, a 1995 study showed that children of stressed parents are more likely to have ADHD symptoms. This makes it all the more important to take time for yourself, to manage your anxiety.
Simple relaxation and breathing exercises can make a real difference. Practicing them together can be especially effective. Guide your child through a slow breathing or mindfulness exercise in a calm, gentle voice, and let them mirror your pace.
Meditation, yoga, and relaxation help improve focus and attention in addition to reducing anxiety, which is particularly beneficial for hyperactive children.
Encouraging calm, engaging activities throughout the day helps channel energy in a positive way. Drawing, modeling with clay, building with Legos, reading, or listening to gentle music or audiobooks can all give hyperactive children a chance to slow down and focus, without feeling forced to sit still.
5. Have a Positive Attitude and Communicate with Kindness
After a long day of work, we can quickly feel overwhelmed and frustrated. The result is that we tend to raise our voice and reprimand our child more easily. However, hyperactive children need encouragement and support.
As they often have trouble in school, children with ADHD suffer more often from a lack of self-esteem. They can retreat into themselves, which can lead to asocial behavior in adulthood.
This is why it’s essential to communicate with your child positively and kindly.
Here are a few effective methods for encouraging your child:
- Praise their efforts: Highlight their efforts rather than their results, and ignore behaviors that may be annoying but are minor. Don’t show signs of exasperation and don’t punish failures, which can risk developing aggressiveness, agitation, and/or a feeling of inferiority in your child. Only intolerable behavior should be punished.
- Encourage their talents: Help your child identify their artistic and athletic skills. To uplift them and encourage them to explore their creativity, you can, for example, create a “Wall of Pride” where you hang their creations.
- Repeat things gently, even if the child repeats the frustrating behavior: show empathy and put yourself on their level to remind them of the rules. Make sure to explain one rule or instruction at a time.
- Set realistic and achievable goals with your child and choose motivating rewards.
- Celebrate their successes: For example, every evening, you can invite them to list 3 positive things that they accomplished during the day, with a simple reward system or small ceremonies to celebrate their progress.
- Regularly remind them that you love them: Since hyperactive children can suffer from low self-esteem, they need to feel loved, supported, and understood.
6. Feed Your Child a Balanced Diet
Nutrition plays a key role in managing symptoms of ADHD, like agitation. Feed your child a balanced diet and avoid foods that can worsen hyperactivity, such as:
- Refined sugar, like candy, cakes, or sodas. Instead, feed them slow-digesting carbohydrates such as those found in bread, cereals without added sugar, and pasta to keep their energy stable throughout the day.
- Artificial dyes (E102, E104…) and preservatives: These additives, common in processed food, increase ADHD symptoms.
- Stimulants, like caffeine.
7. Make Sure They Get Quality Sleep
Restorative sleep is especially important for hyperactive children. Here’s advice for improving your child’s sleep.
- Create a restful bedroom environment using gentle lighting, soft colors, and inviting, comfortable furniture. For example, a canopy bed can provide a feeling of safety and comfort.
- Create an environment conducive to sleep: one that is dark and quiet.
- Set a fixed routine with set hours for going to bed and waking up
- Create bedtime rituals with bath, story time, night light…
- Avoid screens for a few hours before bed.
To learn more, read our article on sleep and ADHD.
FAQ: Everything You Need to Know About Calming a Hyperactive Child
How can I naturally calm a hyperactive child?
Create consistent routines, encourage plenty of movement, teach simple breathing or relaxation exercises, and support healthy sleep and nutrition habits.
How do I channel too much energy?
Regular physical activity is key. Break tasks into smaller steps, alternate periods of work and activity, and consider tools like ball chairs or balance cushions that let them move while staying focused.
How do I get my ADHD child to listen?
Keep instructions simple and specific. Visual schedules, gentle communication, and consistent positive reinforcement make it easier for your child to follow directions.
What to do during an “outburst”?
Guide your child to a quiet, calm space and offer comfort if they accept it. Later, when they’ve settled, discuss what triggered the outburst and explore coping strategies together.
What causes hyperactivity?
Hyperactivity, especially in ADHD, usually arises from a combination of genetic and environmental factors.
Why is my child so restless?
Restlessness may stem from anxiety, big life changes, or difficulty expressing needs. Paying attention to underlying causes can help you respond more effectively.
What are the main signs of ADHD?
Inattention, impulsivity, and hyperactivity are the three core areas typically observed. Observing patterns in these areas can help you understand your child’s behavior.
