🧠 ADHD tool
🏃 Active break cards
Short movements to release energy and refocus
📌 How do I use this tool?
ADHD children need regular exercise to help them concentrate. These cards offer short exercises (1-3 minutes) to be done between two activities, during homework or when agitation rises. Use the random generator to vary the breaks!
Kangaroo jumps
⏱️ 1 minute
- Stand with feet together
- Jump on the spot 10 times
- Star jump 5 times
- Finish with 5 small jumps
✨ Releases accumulated energy
On-site race
⏱️ 1 minute
- On-site courses
- Accelerates for 20 sec
- High knees
- Slow down gradually
✨ Activates circulation
Imaginary boxing
⏱️ 1 minute
- Boxer stance
- Gives blows in the void
- Alternates left and right
- Finish with uppercuts
✨ Evacuates tension
Balloon breathing
⏱️ 2 minutes
- Imagine a balloon in your belly
- Inhale through nose: inflate balloon (4 sec)
- Hold (2 sec)
- Exhale through mouth: deflate (6 sec)
- Repeat 5 times
✨ Calms the nervous system
The turtle
⏱️ 1 minute
- Sit down, tuck your head into your shoulders
- Tighten shoulders (5 sec)
- One-touch release
- Feel the relaxation
- Repeat 3 times
✨ Relieves neck tension
The melting ice cube
⏱️ 2 minutes
- Standing, stiff as an icicle
- Contract your whole body
- Imagine the sun warming you
- Gently down to the ground
- Finishes lying down, all limp
✨ Relaxes the whole body
Clever fingers
⏱️ 1 minute
- Touch each finger with your thumb
- Gradual acceleration
- Do it with your eyes closed
- Reverse the direction
✨ Stimulates coordination
Eye laser
⏱️ 1 minute
- Stare into the distance (5 sec)
- Hold your finger in front of your nose (5 sec)
- Alternate 5 times
- Make circles with your eyes
✨ Rest and activate the eyes
Hand-gene crosses
⏱️ 1 minute
- Stand with right knee raised
- Touch it with your left hand
- Alternates with the other side
- Do 10 repetitions of each
✨ Connects the two hemispheres
The growing tree
⏱️ 1 minute
- Stand with feet firmly on the ground
- Raise your arms to the sky
- Stretch as high as you can
- Hold for 10 seconds
- Come down slowly
✨ Stretches the spine
The stretching cat
⏱️ 2 minutes
- On all fours
- Hollow your back, lift your head
- Round your back, tuck your head in
- Alternate 5 times slowly
✨ Softens the back
The butterfly
⏱️ 1 minute
- Sitting, soles together
- Hold your feet with your hands
- Make your knees move like wings
- Take a deep breath
✨ Opens the hips
🎲 Random pause generator
Need a break? Draw a card at random!
🎯
Click on the button!
A random activity will appear
💡 Tips for parents and speech therapists
- Offer an active break every 15-20 minutes of work
- Let the child choose or draw lots for greater motivation
- Do the exercises with the child at the start
- Adapt duration according to age and needs
- Use these breaks BEFORE the agitation gets too strong
- Some exercises can be done discreetly in class
🖨️ Printable cards
🦘
Kangaroo jumps
10 jumps on the spot
5 star jumps
5 small jumps
🌬️
Balloon breathing
Inhale 4 sec
Hold 2 sec
Exhale 6 sec
×5
✋
Clever fingers
Touch every finger
with your thumb
Accelerate!
🐱
Stretching cat
On all fours
Hollow then rounded
back ×5
🏃
On-site race
Run slowly
Accelerate 20 sec
Knees high!
🤚
Crossed hand-genou
Left hand →
Right knee
Alternate ×10