Why Can’t My Child Just Focus? A Natural Approach That Works
If your child bounces off the walls, can’t sit still at dinner, or melts down during homework, you’re not alone—and it’s not your fault. ADHD is exhausting, not just for children, but for the whole family. And when nothing seems to work, it can leave you feeling helpless, frustrated, and even blamed. But here’s something many parents don’t hear enough: there is a natural, proven approach that can help. That approach is yoga.
For the past 30 years, I’ve worked with thousands of children diagnosed with ADHD. I’ve taught over 20,000 hours, and I’ve seen time and again how yoga helps kids build focus, improve impulse control, and feel better in their own bodies.
Why Yoga Works for ADHD
ADHD affects the nervous system, and yoga directly supports the nervous system in ways that are both calming and regulating. Many kids with ADHD live in a constant state of ‘fight or flight.’ Their bodies are on high alert. Yoga helps by slowing down their system, offering predictable patterns of movement, and giving the body the kind of sensory input it craves.
It’s not about sitting still and being quiet—at least not to start with. The right kind of yoga gives children an opportunity to move in ways that feel good, before gradually introducing stillness and focus. Over time, the ability to self-regulate grows.
How it Works: Meet Liam
When Liam first joined my class, he couldn’t stay on his mat. He was 7, with a recent ADHD diagnosis, and had already been asked to leave two after-school activities. But something shifted around week three. After following a specific structure and system each week, he began arriving and setting up his mat without prompting. By week five, he was volunteering to lead the group in his favourite pose. His mum called me in tears, saying, “For the first time, I feel like there’s hope.”
The Research Says...
Science backs up what I see in the classroom. Studies from Harvard and the Journal of Child Neurology show that yoga helps improve attention span, executive function, and behavioural control in children with ADHD. One study found that children who practiced yoga regularly showed marked improvements in concentration and mood regulation after just 8 weeks.
Try This at Home: The “Top 4 Morning Moves”
You don’t have to wait to get started. These four simple yoga poses are a great way to begin the day. You can do them in just 5 minutes, and they’ll help your child feel more settled, focused, and ready to learn.
1. Cat-Cow Pose (30 seconds)
Start on hands and knees. Inhale as you arch the back, lifting the head and tailbone (Cow). Exhale as you round the back, tucking the chin and pelvis (Cat). Repeat slowly, 4-6 times.
Why it helps: This rhythmic movement calms the nervous system and helps children connect movement with breath.
2. Downward Dog (30 seconds)
From hands and knees, lift the hips up and back, creating an upside-down V shape. Encourage your child to press their heels toward the floor and take 3 deep breaths. Then swing backwards and forwards from Down dog to Up dog 10 times.
Why it helps: Inversion increases blood flow to the brain, improving alertness and reducing hyperactivity.
3. Warrior II (1 minute)
Stand with feet wide. Turn one foot out, bend that knee, and extend arms out to the sides. Look over the front hand. Hold for 3 breaths, then switch sides.
Why it helps: This strong, grounded pose builds focus, balance, and confidence.
4. Star Pose (30 seconds)
Stand tall with legs wide and arms stretched out to the sides like a big X. Take 3 slow breaths. Option to wiggle fingers and toes.
Why it helps: An energising pose that promotes body awareness and coordination.
You’re Not Alone
If you’re struggling to help your child focus, know this: change is possible. And you don’t have to do it alone. Our 10-week Yoga Solution for ADHD is designed specifically for children who need help with focus, self-regulation, and emotional resilience.
Over the course of the programme, you’ll see your child:
Improve their ability to focus
Reduce impulsive behaviour
Sleep better
Grow in confidence and emotional control