How Movement Can Help High-Achieving Women with ADHD Stay Focused and Thrive
If you’re a high-achieving woman with ADHD, you might feel like your mind is always moving—racing from one task to the next, juggling responsibilities, and trying to stay on top of everything. You may also notice that sitting still for long stretches during work or school leaves you feeling drained, distracted, or even overwhelmed. You're not lazy or undisciplined—your brain just works differently. And that’s okay.
At Climbing Hills Counseling, I work with high-achieving women like you every day. One of the most common breakthroughs my clients experience is realizing that movement—yes, physical movement—can be a powerful strategy to improve focus, reduce overwhelm, and feel more grounded during the day. Let’s explore why this works, and how you can incorporate it into your daily routine.
Why Movement Helps Women with ADHD
Women with ADHD often struggle with inattention, restlessness, and difficulty regulating focus—especially during long periods of sedentary work. Movement provides sensory input and helps regulate the nervous system, which improves executive functioning. It increases dopamine (a key neurotransmitter involved in motivation and attention) and can calm the body and mind, making it easier to start, persist, and finish tasks.
Simply put: moving your body helps you move your mind in the right direction.
Strategies to Incorporate Active Moments into Your Day
You don’t need to overhaul your entire routine. Small, intentional changes can make a big impact:
Use a Walking Pad
A walking pad is a compact treadmill you can place under a standing desk. Walking at a slow, steady pace while answering emails or attending virtual meetings keeps your body gently engaged, reducing restlessness and improving concentration.
Pro Tip: Start with 10–15 minutes at a time, then gradually increase as it becomes more natural.
Use a Standing Desk
Standing desks allow you to alternate between sitting and standing, which helps prevent the mental fatigue that can come from being sedentary. Standing also keeps your energy more balanced—perfect for tackling big projects or creative brainstorming sessions.
Bonus: Pair it with a wobble board or anti-fatigue mat for added stimulation and comfort.
Try the “Movement Pomodoro” Technique
Set a timer for 25 minutes of focused work, followed by 5 minutes of movement—stretching, a quick dance break, walking around your space, or even doing a few jumping jacks. These “brain breaks” help reset your attention and reduce burnout.
Mindful Movement Breaks
Not all movement has to be cardio. Yoga, tai chi, or even a slow stretching routine can help you regulate your nervous system, especially when you're feeling overwhelmed.
Resources for Women with ADHD
In addition to movement strategies, here are some of my favorite resources that help high-achieving women understand and work with their ADHD—not against it:
Books to Empower and Educate
“Driven to Distraction” by Dr. Edward Hallowell and Dr. John Ratey
A classic that explains ADHD in relatable terms, with tools for thriving in work and relationships.“Women with Attention Deficit Disorder” by Sari Solden
A compassionate look at how ADHD uniquely impacts women, with practical strategies for self-acceptance and organization.“Your Brain's Not Broken” by Dr. Tamara Rosier
This newer title dives deep into emotional regulation and executive dysfunction with tools that feel empowering, not shame-based.
Podcasts and More
ADHD for Smart Ass Women (podcast by Tracy Otsuka) – Insightful, funny, and affirming.
How to ADHD (YouTube channel by Jessica McCabe) – Short, helpful videos with visual tools and strategies.
You Deserve Support That Works With Your Brain
ADHD doesn’t have to hold you back. When you begin to understand your brain’s needs and make space for movement, flexibility, and compassion, you unlock new levels of productivity and self-confidence.
If you're feeling stuck or overwhelmed trying to “push through” with traditional strategies that just don't work for you, therapy can help. At Climbing Hills Counseling, I specialize in supporting high-achieving women who are ready to stop masking and start thriving—with tools that actually fit the way your brain works.
Let’s work together.
Serving clients in North Carolina and South Carolina
Virtual sessions available
lauren@climbinghillscounseling.com | 336-600-4455
www.climbinghillscounseling.com
