Attention Deficit Disorder: Focus Your Mind with Walking Sessions

Living with Attention Deficit Disorder (ADD) can make it challenging to stay focused, particularly in settings that require sitting still or paying close attention. But what if focusing wasn’t about sitting still, but rather about moving? That’s where walk and talk therapy can make a difference. Walking therapy uses physical movement to help redirect thoughts, making it easier to focus and reduce distractions. In this blog, we’ll look at how walking sessions can support those with ADD and provide walk-and-talk strategies to improve focus.

How Walking Helps with Focus and Attention

Walking, especially in a natural setting, engages the brain in a way that can improve concentration and reduce stress. Studies show that physical movement boosts dopamine production, which plays a key role in attention and focus—something that people with ADD often need more of. Walking also provides a sensory experience that can help ground the mind, making it easier to focus on the present moment rather than jumping from thought to thought.

During a walking session with a psychologist, you’re not only getting mental support but also using movement to regulate attention. This combination helps clear away distractions, making it easier to concentrate on the conversation and on your own thoughts.

Walk-and-Talk Strategies to Improve Focus and Reduce Distractions

1. Set a Focus Goal Before You Begin

   • Before you start your walk, set a simple focus goal, such as “I want to talk through today’s challenges” or “I want to think about my goals for the week.” By establishing an intention, you’re giving your mind a target, which can help guide your thoughts and minimize wandering.

2. Use Sensory Grounding Techniques

   • A big challenge for people with ADD is getting distracted by random thoughts. As you walk, try a sensory grounding technique to keep you anchored. Focus on five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. This sensory exercise engages your attention and keeps your mind from wandering too far off track.

3. Break Your Walk into Sections

   • To stay engaged, break your walk into smaller parts or “checkpoints.” For example, decide to focus on one specific topic or question until you reach a particular tree or bench, and then switch to another topic. By breaking up the session into smaller segments, it’s easier to stay mentally engaged and avoid drifting off.

4. Use the Rhythm of Your Steps

   • Walking has a natural rhythm, which can help regulate your thoughts. Try synchronizing your thoughts with your steps—for example, think about a particular topic for a set number of steps. This practice, sometimes called rhythmic walking, helps train the brain to stay focused, using the rhythm as a reminder to bring your attention back when it starts to wander.

5. Incorporate Breathing Exercises While Walking

   • Deep breathing not only reduces stress but also helps improve focus. Practice a breathing exercise like 4-7-8 breathing while you walk: inhale for four counts, hold for seven, and exhale for eight. This controlled breathing keeps your mind occupied, giving you an anchor that reduces distractions and brings calmness to the mind.

6. Engage in Mindful Walking

   • Mindful walking involves paying close attention to the sensations in your body as you move. Focus on how your feet feel as they touch the ground, notice the movement of your arms, and feel your breath in sync with your steps. This kind of focused awareness helps bring your attention back to your body, reducing the tendency for mental distraction.

7. Pause for “Reflection Stops”

   • If you notice your mind is drifting or you’re getting overwhelmed by thoughts, it’s okay to pause. Take a few moments to stand still, take a deep breath, and focus on one thought or question. After a short break, resume your walk with a fresh sense of direction. These “reflection stops” give you the space to refocus.

8. Use Visual Reminders Along the Way

   • If you’re walking through a familiar route, use specific landmarks as reminders to check in with your thoughts. For example, when you pass a particular bench or tree, mentally note your focus goal again. These visual cues act as gentle reminders to refocus, even if your mind starts to drift.

9. Shift Focus with Your Psychologist’s Help

   • In walk and talk therapy, the psychologist often guides the session. If you notice yourself getting distracted, let your psychologist know so they can help bring your focus back to the discussion. Sometimes, having someone else gently redirect your thoughts can be helpful, especially when it’s easy to get lost in unrelated ideas.

10. End with a Review of Key Points

    • When your walk is nearing its end, take a few moments to review the key points discussed. Reflect on what resonated with you, what you want to remember, and how you felt during the walk. This summary exercise helps reinforce your focus, giving you something tangible to take away from the session.

    
    

Why Walk and Talk Therapy is Beneficial for ADD

Walk and talk therapy is especially helpful for people with ADD because it combines physical movement with mental focus. Sitting still can be hard for those with ADD, but walking provides a sense of release and comfort. With walk and talk therapy, you’re encouraged to move, which helps channel excess energy, improves your mood, and enhances focus naturally.

Walking in a natural environment also gives your brain a “green break”—exposure to greenery has been shown to reduce mental fatigue and enhance concentration. For those with ADD, this can mean a lot less stress and a greater ability to stay present.

Final Thoughts

Managing ADD doesn’t have to mean forcing yourself to sit still and focus. Walking sessions offer a refreshing alternative by providing both structure and freedom in a natural setting. With the strategies mentioned—like rhythmic walking, sensory grounding, and reflection stops—you can use walking as a tool to improve focus and stay grounded.

Walk and talk therapy not only helps you address your goals but also offers a supportive, encouraging way to focus your mind while on the go. If you’re curious about how walking therapy can fit into your routine, consider reaching out to a professional who specializes in this approach. Every step forward brings you closer to a more focused, grounded self.