by Jonathan Wolf | Apr 17, 2025 | ADHD, Advice, Behavior, college, Communication, Consistency, Energy, Expectations, Focus, Mindset, Motivation, parents, Sports, Teenagers
ADHD and Why It Matters in Sports
ADHD (Attention Deficit Hyperactivity Disorder) affects millions of students — and a growing number of high school and college athletes. We can get one thing straight: ADHD isn’t just about forgetting homework or bouncing off walls — it also shows up on the field, court, track, or wherever your kid is trying to shine in sports.
While ADHD is often discussed in academic settings, it plays a big role in how athletes focus, train, compete, and recover. If your high school or college athlete has ADHD, you’ve probably seen it already. One second, they’re crushing it; the next, they’re staring into space while their coach explains a drill for the third time.
If you’re a parent of a student-athlete with ADHD, a high school or college athlete managing symptoms, or a coach working with neurodiverse players, understanding how ADHD impacts sports is crucial. Let’s talk about how ADHD messes with (and sometimes boosts) sports performance — and what to do about it.
Whether the young person is in middle-school, high-school or college it can sometimes be quite challenging to distinguish between “normal” and “could use some help” (especially these days). So let’s clear a couple things up first regarding “help”.
How ADHD Affects Athletic Performance
Athletes with ADHD may bring a ton of passion and energy to the field — but they also face unique challenges. Here’s how ADHD can influence sports:
INCONSISTENT FOCUS
- Trouble following multi-step instructions
- Drifting attention during plays, drills, or team meetings
- Zoning out at key moments
IMPULSIVE BEHAVIOR
- Jumping the gun on plays
- Taking risks without thinking them through
- Higher rates of fouls or penalties
EMOTIONAL REACTIVITY
- Frustration can spiral quickly after mistakes
- Trouble bouncing back from criticism or losses
- Difficulty regulating emotions under stress
SLEEP AND RECOVERY STRUGGLES
- Many athletes with ADHD have disrupted sleep cycles
- Poor sleep = slower reaction times, lower energy, and higher injury risk
INCREASED INJURY RISK
A study in Sports Health found that college athletes with ADHD are more likely to get injured — likely due to impulsivity or distraction during play.
ADHD Strengths in Sports
It’s not all challenges. In fact, ADHD can be a superpower in the right athletic environment.
- High energy: Ideal for high-intensity or endurance sports
- Hyper-focus: Being locked in and maintaining a deep concentration during games
- Creativity: Thinking outside the box can lead to smart and unexpected plays
Practical Strategies for Success
FOR STUDENT-ATHLETES WITH ADHD:
Use short-term goals:
Break practice into 10-15 minute mental time blocks with “missions” for each block.
Create a pre-game routine:
Use the same warm-up (include mental rehearsal, paced breathing, progressive muscle relaxation, and an inner-dialogue script to help cue/prime), create a “hype” and “chill” playlist, and be consistent because consistency = less chaos
Ask questions to get clarity:
Don’t pretend to understand a play — clarify it with one of the coaches or another player. Ask for DIRECTIONS or a different way of explaining something if you need it.
Move during downtime:
Stretch, pace, or shake out between drills
Cool down mentally:
Journal, breathe or debrief after games or practices
Prioritize sleep:
No screens in bed, and try to keep
consistent sleep/wake times
Work with your doctor on meds:
Timing matters for performance (with both stimulant and non-stimulant medications)
FOR coaches working WITH athletes who have ADHD:
keep instruction clear and short.
Adhd impacts working memory and sustained attention. Communicating in this way will help reduce some of those added challenges.
repeat key information or provide an ADDITIONAL visual or kinesthetic example
most people learn through a combination of teaching styles. some players may need you or a teammate to physically demonstrate, write directions down, or HAVE a visual cue, and others may need directions repeated.
allow movement between drills
Movement can help with focus. Come up with a couple of exercises and movements that are appropriate for the environment. the goal is to provide structure and support that will allow for self-regulation while minimizing distractions for others.
Don’t over-personalize the behaviors:
frequently, fidgeting AND quick/intense EMOTIONS can be perceived as disrespect. with someone who has adhd, it is typically far from the truth.
help build emotional resilience after setbacks:
Journal, breathe, or debrief after games and practices.
connection over consequence:
ask how you can support them, not just discipline them.
FOR parents of athletes with ADHD:
Build routines at home:
Focus on establishing routines around getting your gear together, meals and snacks, and bedtime
Talk to your kid(s) about how adhd can show up in sports:
Use this article or the resources at the end to guide your conversation.
normalize needing extra support
adhd is a NEURODEVELOPMENTAL disorder, not a character flaw. there are plenty of professional athletes facing the same struggle and need extra support.
advocate with coaches and school staff:
adhd support doesn’t stop in the classroom. plus, someone with adhd needs to have that advocacy muscle to flex. leading by example provides positive modeling for the young person.
focus on progress, not perfection:
Your kid’s inner critic is likely already too harsh, so focus on progress and the process VS. outcomes and perfection. adhd minds frequently have issues with “all or nothing thinking, “ so teach them to live in the gray sometimes.
Helpful ADHD Resources for Student-Athletes and Families
Helpful ADHD Resources for Student-Athletes and Families
Final Takeaway: ADHD Isn’t a Limitation — It’s a Playbook You Need to Learn
Whether you’re a parent, a coach, or an athlete on the field, understanding ADHD is the key to unlocking performance, potential, and peace of mind.
ADHD athletes are not broken—they’re just built differently. They can reach their optimal performance with the right structure, support, and mindset.
If you would like to find out more about our coaching, visit the ‘GET HELP NOW‘ page by clicking above or sending us a message below. You can also reach out to YouTime Coaching at [email protected].
by YouTime Coaching | Sep 26, 2017 | Advice, Anxiety, Attitudes, boundaries, Children, Communication, Compromise, Consistency, Decisions, Emotions, Expectations, Failure, Fear, Fighting, Focus, Life Coaching, Listening, parenting, parents, positive reinforcement, Trust
As a parent, ever wonder what is going on inside your kid’s mind?
Through the positive work we have completed with adolescence, young adults, and families we’ve heard and seen almost everything. Kids want their freedom (sometimes without responsibility) and respect, while parents struggle with communication, setting boundaries, and timing.
Here are ten real thoughts direct from clients about their parents.
#1 I can’t talk to them because they will just get angry at me.
#2 All they care about are grades.
#3 They tell me to stop doing things that they do all the time and it’s bullshit.
#4 They won’t understand if I told them or will make me feel like it isn’t important.
#5 They choose when it’s convenient to say no and get upset.
#6 I don’t want to be like them.
#7 I tell them what they want to hear.
#8 When I actually try to talk to them about something that happened, I just get in trouble.
#9 When you start lecturing, I stop listening.
#10 When you trash my friends, I start disliking you, not them.
Remember, parenting is an imperfect process and so is being a kid. We are not sharing this list so you can take on all of the items one by one, instead, use it as a guide to see where more attention could be placed. When it comes to your kid’s motivation things can drastically change as they get older but if you’re able to adapt with the times, stay hip, and simultaneously hold true to healthy principles then this process could be easier on you.
Here’s just one easier way to think about motivation. Remember, in parenting, effort counts.
What goes into your kid’s motivation?
Just like when a kid doesn’t get their way, the thoughts kids have about their parents are changing by the minute. The importance behind these thoughts is where the focus should lay. Communication is typically always an underlying relationship issue between parents and kids. Check out these other blogs for helpful tips on communication with your teens, How to Love Your Kids When They Are Tough to Love and Do NOT Try to be Your Child’s Best Friend.
Feel free to leave comments below or on any of our social media pages to get a conversation going!
by YouTime Coaching | Jan 18, 2017 | Attitudes, Behavior, Behavioral Change, Beliefs, Change, Commitment, Consistency, determination, Diet, Health, Mindset, Momentum, Preparation, Results, Therapy
Hey ladies and gentlemen, Captain Positive here to give you a dose of reality… the New Year may not be all that you are expecting. Fun fact is that people are absurdly good at reminiscing over all the good and bad things that have already happened in our past, but typically have more of an issue visualizing their future and things like New Year’s Resolutions take a major hit.
Not only do I bring you this wonderful news but I will also share with you, because it is quite important, the 3 things you can do in order to efficiently undermine your New Year’s resolutions.
After reading this blog you will basically be certified in how to teach others to properly screw up their plans for the New Year! (exciting… I know.) With this knowledge comes great power, because in order to be successful with your resolution(s) you must know what works in addition to whats makes you fall miserably on your face (and don’t worry, we all know that feeling). So the power is yours once you are done reading this. Choose how to use this information wisely.
[bctt tweet=”In order to be successful with your resolution(s) you must know what works in addition to whats makes you fall miserably on your face (and don’t worry, we all know that feeling).” username=”youtimecoaching”]
I present to you the “Reverse RPM” theory. As most of you know “RPM” stands for “revolutions per minute” and is a relative calculation of speed, so for this presentation the “Reverse RPM” theory will show you how to completely halt any forward progress, momentum, and speed you are looking to create for attaining your New Year’s goals.
Reverse RPM Theory
(R) Results
Problem:
Many of us have developed a wonderful tendency to be predominantly results and outcome driven. We start a diet and we only look to lose weight (and we better see results fast or on to the next diet found in Self Magazine).
Of the top ten most popular resolutions (Check them out here!) all of them take preparation, planning, and time. We typically undermine our resolutions by looking at them as short-term, outcome-oriented endeavors.
Solution:
A “New Year’s Resolution” is exactly that, a year-long resolution and goal. Do you stop going to the gym or eating healthy once you lose those 30 lbs. on June 21st of the new year? Well, you shouldn’t but lots of people do. Your resolution is a long-term goal that should be process-oriented, not simply outcome.
Sure you have an outcome in mind, but this outcome stays in your peripherals while the next small baby step stays in your direct line of vision. Your journey to get there needs to be clearly planned out, broken down, and assigned start/completion dates (download “My Mini Goals Worksheet” here).
(P) Preparation
Problem:
How many of you bozos knew that the new year started on a Monday? Who wants to get healthy and make changes over the weekend when you can start on Monday?! Are you going to dig yourself into a hole the weekend before or prepare yourself for an easier transition?
Assuming you already created a resolution, we can safely say that you have at least identified that there are behaviors that are problematic and stand in the way of your goals. Don’t we all! The first step after realizing you have “problem behaviors” is to prepare yourself in order to make the change. Unfortunately, our hedonistic (pleasure seeking) culture can sometimes force us into the “action stage” before proper planning. The result, 2 weeks of hard work towards your goal and reverting back to old ways (looks like your cigarettes will have their old best friend back).
Solution:
First, do a little detective work to figure out what your actual behaviors are, when they happen, and what triggers them (download “Track My Triggers and Patterns Worksheet” here). Second, really find out why you are looking to make these changes. First write down what positive benefits the change will bring to you (and others), followed by writing down how maintaining the problem behaviors have hurt you (and others).
Next, you must commit. Scream your goal from the biggest damn mountain top you can find (please don’t do this). Seriously though, tell friends and family what your intentions are with this resolution. People are more likely to feel accountable if others know what they are trying to do.
(M) Momentum
Problem:
Newton’s Law of Intertia (as it applies to New Year’s Resolutions)
An object at rest will remain at rest unless acted on by healthy and mindful decisions. An object in motion continues in motion with the same speed and in the same direction unless acted upon by your problematic behaviors.
Wait, so since I am going to be “all healthy and stuff” starting in January, that means I can shove my face with booze and food throughout the holidays and think of exercise as the walk to the bathroom. Don’t start in a hole.
Maybe I can smoke my face off and start fresh on January 1st. Or, since I will be saving so much money in the new year with my positive changes, I will definitely balance that out by spending tons of money over the holidays. Don’t start in a hole.
Don’t use December as an escape goat for your troublesome behaviors. This only will make things harder with a higher likelihood of failing to progress with your resolution.
Solution:
Start planning after the first week in December. Already into January? No problem! Part of successful goal setting is being flexible and adapting to what’s realistically going on around you. Spend 2 weeks planning out your path of success and seek out those that will support you in this (download the “My Support Team Worksheet” here). Most people try to begin their resolution after one of their most problematic months and that is a recipe for disaster! Set a realistic start date that allows you spend a couple week planning out your moves.
YouTime take home message:
Remember, knowledge is not power, it is only potential power. You have the choice in how to use it. So go on and use that huge brain of yours to properly plan or even screw up the new year and share your resolutions below!
by YouTime Coaching | Feb 16, 2014 | Anthony Robbins, Appreciation, Commitment, Consistency, Creativity, Dreams, Expectations, Fear, happiness, Love, Quotes, Regret |
A good quote can motivate somebody to try something new, persist through tough times, or make necessary changes in their life. Quotes are so powerful because they embody an entire mindset, image, story, and lifestyle within one single sentence.
In my perspective, what makes a quote set itself apart is if it actually motivates you to take action with your life simply by the burning desire it ignited in you. Sounds powerful and somewhat unbelievable, huh? It happens and it will right now.
Following the quotes below will include a very small and incredibly manageable exercise to complete. Do this and consider you day a success.
1.
Exercise: Since scheduling makes it real, lets schedule! Think about something that you enjoy doing, that is positive for you, or brings you great vibes and schedule it for the very near future. Set this in your calendar, with as many reminds as possible, and lets make this real!
2.
Exercise: Keep it simple stupid. What we are constant and consistent with, as simple as it sounds, is what makes the real difference. Choose something right now, that is once again extremely manageable and positive (requires minimal time, minimal resources, and minimal excuses) and agree to do it every day for 30 days. Some people may choose taking one deep breath a day, drinking a glass of water in the morning, or saying hello to one stranger.
Whatever you choose, stay consistent and constant.
3.
Exercise: For this exercise, I want you to do two things.
First, write down something you love doing.
Second, write down something you could do with more love.
4.
Exercise: Wrong? Never! For this exercise I want you to write down or state out loud something that you have been wrong about. After all, we all have been wrong at some point in our life.
5.
Exercise: If you don’t appreciate what life has offered you, you begin to take it for granted. Write down 5 things that you appreciate in your life (if you have more then 5 keep the list going!).
Congratulations! If you followed the exercises then you have had one successful day.
Take this message with you,
Live your life by continuing to grow through your actions, being consistent, appreciating everything, not fearing being wrong, and most of all, live your life with love.
