Attention-deficit hyperactivity disorder (ADHD) can cause issues with planning, focus and emotional regulation in both children and adults. A large aspect of living with this form of neurodivergence is learning how to self regulate ADHD.

Regulating ADHD effectively is usually a multi-faceted process that involves changes to lifestyle habits and the environment, adopting cognitive strategies and seeking support from professionals if necessary.

Self regulation toys have a part to play in this. Sensory toys stimulate the senses, promote sensory integration, help develop motor skills and create a calming, soothing effect.

Sister Sensory is Australia’s ultimate destination for sensory solutions including a range of self regulation toys and tools. With over 10 years in this field, we know what kinds of toys are most effective for emotional stability and concentration.

Whether you have a recent diagnosis yourself or are a parent, teacher or carer to a child with ADHD, here’s our guide to how to self regulate ADHD.

How to self regulate ADHD

Not every person with ADHD shares the same symptoms or benefits from the exact same styles of treatment. For example, while many children with ADHD struggle with focusing, some may also experience periods of intense focus on activities that interest them.

If you’re wondering how to self regulate ADHD, there are a few simple strategies you can take on board. We also recommend working with an ADHD specialist, particularly if techniques like medication or therapy would be helpful.

Accurately label feelings

Anger keeps us safe in certain scenarios. But if children only know how to label anger, every similar strong emotion becomes “anger”. Normalise showing a range of emotions and teach children to express when they’re feeling “annoyed”, “disappointed” or “frustrated” so they have more tools to navigate difficult emotions. If you’re an adult with ADHD, mindfulness can help you become more aware of your emotions in the present moment.

Recognise the early warning signs

Learn to recognise the warning signs of when a child is on the brink of an outburst (e.g. after school, or when growing frustrated with a task). These can include irritability, lack of focus and the sudden urge to procrastinate.

Exercise

Regular exercise is important for both kids and adults. It improves mental health and mood and helps to burn off extra stress and tension.

Practice simple relaxation strategies

Strategies like deep breathing or slowly tensing muscles and then relaxing them are quick exercises you can do in the moment to release pent-up stress.

Use fidget toys

Many students with ADHD focus better when they have something in their hands providing tactile stimulation. Fidget toys are available in endless varieties and are fun for all ages.

Toys for children and adults with ADHD

Wondering how to self regulate ADHD with toys? There are so many sensory toys and tools that can help both children and adults with an ADHD diagnosis to improve self-control, focus and memory while relieving anxiety and stress. Some of the most common varieties include:

Fidgets

Fidget toys such as tangles, fidget spinners and stress balls can provide an outlet for pent-up energy and help both kids and adults to better focus on the task at hand.

Putty and dough

Putty and dough help kids with ADHD pay attention by channelling their restlessness silently with a hand-based activity.

Rubik’s Cube

One of the most popular toys in the world for people of all ages, the Rubik’s Cube’s stimulating combination of physical sensation and visual problem-solving can help improve both concentration and problem-solving skills.

Kinetic sand

Kinetic sand is squeezable sand that sticks to itself, not to the child. With a distinctive texture that sits between sand and Play-Doh, it provides a soothing sensory experience that can help calm the nervous system.

Pop It toys

A Pop It toy mimics the look and feel of bubble wrap that you have the satisfaction of popping over and over again forever. Consisting of bubbles that you push through to the other side with your fingers, these tactile toys centre and relax both kids and adults.

Find toys and tools to self-regulate ADHD at Sister Sensory

Australia’s number one choice for sensory solutions and toys, Sister Sensory is a family-owned business with more than 2000 diverse products.

A registered NDIS provider, we stock a huge range of self regulation toys for those with ADHD, autism, sensory processing disorder, anxiety and other forms of neurodivergence. We support everyone from children to parents to carers with our high-quality sensory toys at affordable prices.

Whether you’re seeking a solution for how to self regulate ADHD, you’re a carer or medical professional or you need more information for the benefit of a loved one, we can help.

To find out more, call Sister Sensory on 0401 689 313, e-mail at info@sistersensory.com.au or visit Factory 4, 4 Brooke Court Melton, Vic, 3337.