ADHD Athletes and Performance: How to Help Neurodivergent Athletes Thrive

Why ADHD Shows Up Differently in Sport

ADHD doesn’t stop at the classroom or workplace; it shows up on the field, the rink, the mat, and the court. For athletes with ADHD, training and competition can amplify challenges like impulsivity, difficulty focusing, and regulating emotions.

But here's the nuance: sport can also offer structure, stimulation, and movement, which can be incredibly helpful for ADHD brains. The key is learning how to work with these traits instead of against them.

As a therapist, athlete, and retired figure skater, I know the world of sport firsthand, and I know how important it is to approach mental health support in ways that are affirming, practical, and empowering for neurodiverse athletes.

Strengths of Athletes with ADHD

ADHD isn’t just about what’s “hard”; there are real strengths that come with this neurotype, especially in performance-based settings. 

• High energy: Many athletes with ADHD are driven, active, and can power through long training days when engaged.

• Hyperfocus in flow states: While focusing can be difficult in routine tasks, many ADHD athletes enter a deep state of concentration (or “the zone”) during performance or when adrenaline kicks in, usually because of keen interest in their sport. 

• Creativity and adaptability: ADHD athletes often approach problems from unique angles and think outside the box,  which can be a strength in choreography, gameplay, tactics, or strategy.

• Boldness and risk-taking: ADHD athletes are often willing to try new things and push themselves, sometimes giving them a competitive edge.

  
  

These traits can be powerful, especially when supported by systems that help manage distractions, transitions, and emotional overwhelm.

*Important to note that ADHD is categorized as a disability, and neurodiverse folks live with difficulties that neurotypical folks may never experience. It can be supportive to acknowledge the strengths of neurodiverse individuals and how they can leverage some of their experiences to work for them and their goals. This post identifying strengths is not doing so to misrepresent the challenges that ADHDers face.

Common Challenges for Athletes with ADHD: Why it’s not a motivation issue

Despite their strengths, many athletes with ADHD run into recurring challenges that affect performance, motivation, and self-esteem:

• Difficulty maintaining focus: Long practices, repetitive drills, highly stimulating environments, or inconsistent coaching cues can be hard to follow or sustain attention through.

• Impulsivity in decision-making: Quick reactions without time to process can lead to missed cues, penalties, or injury.

• Emotional dysregulation: Frustration, perfectionism, and intensity can cause emotional outbursts or shutdowns in training or competition.

• Poor time management: Arriving late to practice, forgetting gear, or mismanaging rest and recovery routines can be common.

• Trouble transitioning between tasks: Switching from warm-up to drills, or from school mode to training, can be challenging without preparation.

These aren’t signs of laziness or defiance: they’re symptoms of a different kind of brain. And when athletes don’t understand why they struggle, it can lead to shame, anxiety, or burnout.

Tools That Support ADHD Athletes

The good news? With the right tools, ADHD athletes can thrive in sport. Here are a few strategies that make a real difference:

• Pre-performance routines: Creating consistent steps before training or competition (e.g., gear checklist, warm-up playlist, mindfulness) can help anchor focus.

• External structure: Visual schedules, checklists, and written instructions reduce mental load and improve follow-through.

• Clear, consistent feedback: ADHD athletes do best when they know exactly what’s expected, and when feedback is immediate, positive, and non-punitive.

• Mental skills training: Techniques like mindfulness, grounding, and cognitive reframing can improve emotional regulation and focus.

• Regular mental health support: Seeing a therapist who understands both ADHD and performance can provide a space to build confidence and work through challenges without judgment.

  
  

  

  
  

How Coaches and Parents Can Help

Support systems matter. Here's what coaches and parents can do to help ADHD athletes thrive:

• Be patient and curious, not critical. Be mindful of language and approach mistakes as learning opportunities, not failures.

• Prioritize routines and structure. Predictability helps reduce overwhelm and build confidence. ADHD athletes might need more reminders and support with creating routines, checklists, and

• Offer consistent praise and encouragement. ADHD brains often have a negative self-narrative; affirm progress, support them in identifying strengths, not just outcomes.

• Use visuals and reminders. Instead of repeating verbal instructions, use demonstrations, videos, or written plans.

• Avoid labels like “lazy” or “not trying.” These misunderstand the ADHD experience and can damage self-esteem.

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Remember: neurodivergent athletes are not trying to be difficult; they’re often trying extra hard just to keep up. Compassion and clarity go a long way.

ADHD Doesn’t Mean Less Capable, Just Wired Differently

ADHD isn’t a barrier to being a great athlete. But success might look different, and that’s okay.

With the right tools, environment, and support, ADHD athletes can harness their strengths, manage their challenges, and develop the confidence they need to perform at their best.

Whether it’s in therapy, a workshop, or coach and parent support, my goal is to help young athletes feel understood, empowered, and mentally ready to take on whatever their sport throws their way.

Are you an ADHD athlete needing support? Let’s Talk.

If you're a parent, athlete, or coach looking for support navigating ADHD in sport, I offer 1:1 therapy and custom workshops designed for young athletes.

Book a free consultation or reach out to learn more about The Mindful Athlete workshop for your club or team.