What Is Hyperactivity in ADHD: Understanding and Managing Excess Energy

Everyone experiences restlessness occasionally. We all tap our feet impatiently or feel a bit wired after too much coffee. But if your daily life feels consumed by an unstoppable inner drive that makes sitting still feel impossible, conversations overwhelming, and relaxation elusive, you might be experiencing hyperactivity, which is a key symptom of ADHD. Far from mere restlessness, hyperactivity in ADHD refers to persistent, disruptive energy levels that often leave you feeling ashamed, chronically misunderstood, and exhausted by a constant mental buzz.

Perhaps you've been criticised for talking too much, blamed yourself for impulsive decisions, or secretly worried you're fundamentally flawed. This perpetual motion, either physical or mental, can steal your joy, leading to burnout and regret over lost opportunities and strained relationships. The good news? Understanding your hyperactivity can unlock validation, clarity, and belonging, transforming self-criticism into compassionate self-awareness.

In this blog, we’ll clearly define what is hyperactivity in ADHD, explain how it differs from ordinary restlessness, discuss how symptoms change across different stages of life, and offer practical strategies to help manage this excess energy. By understanding more clearly what's happening within you or your loved one, you can move from feeling misunderstood and frustrated to gaining real strategies for improvement.

Why Hyperactivity Matters in ADHD Diagnosis

Hyperactivity matters greatly because it directly impacts your daily life, from your relationships to your ability to focus at work or school. According to the Diagnostic and Statistical Manual of Mental Disorders, 5th ed., hyperactivity, impulsivity, and inattention must persist for at least 6 months and significantly disrupt daily activities to warrant an ADHD diagnosis [1].

Here’s why these details are so important:

• 5–7% of children globally experience ADHD, making it one of the most common neurodevelopmental disorders in childhood [2].

• In Australia specifically, about 1 in 20 children are affected by ADHD [2].

• ADHD doesn’t always disappear with age. In fact, 30–50% of children with ADHD continue showing significant symptoms into adulthood [3].

• Among adults, around 3–5% of people live with ADHD, often without realising it, leading to prolonged struggles and delayed support [4].

Recognising hyperactivity is vital because it shapes how ADHD is experienced. When left unrecognised, people may internalise it as failure or anxiety, missing the chance for appropriate support.

For more information about diagnosing ADHD, see our detailed blog on ADHD assessments.

Hyperactivity vs Restlessness: Understanding the Difference

People often confuse hyperactivity with general restlessness, but they're quite different. Hyperactivity in ADHD means having a level of movement and activity that significantly exceeds typical behaviours for your age and disrupts your life.

Children: Visible Signs of Hyperactivity

In young kids, hyperactivity is usually obvious and includes:

• Constant fidgeting and squirming in seats.

• Running, climbing, or pacing excessively, even in inappropriate settings like a classroom.

• Difficulty playing quietly or engaging in calm activities.

• Excessive talking and frequent interruptions during conversations.

If your child is experiencing these behaviours, it's important to understand they're not acting out intentionally. Their brains are simply wired differently, making stillness extremely challenging.

Teenagers: Hyperactivity Shifts Form

During adolescence, hyperactivity often becomes less visibly disruptive but remains very real internally. Teens might:

• Experience persistent internal restlessness or agitation.

• Engage in risk-taking behaviours like reckless driving or substance experimentation.

• Struggle to remain still or focused in classes, affecting academic performance and self-esteem.

Adults: Internalised Hyperactivity

By adulthood, hyperactivity often moves inward, becoming a sense of constant internal agitation. Adults with ADHD commonly:

• Feel mentally restless, always thinking, worrying, or planning.

• Struggle to relax, even during leisure time.

• Have trouble sleeping, which exacerbates daytime fatigue and irritability.

Women in particular often internalise hyperactivity as anxiety or chronic overwhelm, leading healthcare professionals to misdiagnose these feelings as mood or anxiety disorders rather than ADHD [5].

Gender Differences: Why Hyperactivity in Women Is Often Missed

Women and girls frequently experience ADHD differently, causing their hyperactivity to go unnoticed.

Instead of obvious physical restlessness, females often internalise symptoms, which makes them harder to detect.

• Girls are often quieter, less disruptive, and better at hiding their hyperactivity than boys, which results in fewer early diagnoses.

• Boys receive ADHD diagnoses about twice as often as girls in childhood, but this gap narrows significantly as adults when women finally receive proper assessments [6].

• Hyperactivity in women commonly manifests as persistent mental restlessness, excessive multitasking, racing thoughts, emotional sensitivity, and increased stress during hormonal shifts like premenstrual weeks or menopause [7].

By understanding these unique gender differences, you can seek the right kind of support. For further reading, see our post on ADHD in women.

Exercise Hacks to Manage Hyperactivity Effectively

Exercise is one of the simplest yet most powerful ways to help manage hyperactivity in ADHD. Physical activity temporarily increases dopamine and norepinephrine levels, neurotransmitters that regulate

attention and impulse control [8].

Regular aerobic exercise doesn’t consistently show long term reduction of core ADHD symptoms on its own, but smaller studies consistently show short term improvements in mood, attention, and hyperactivity immediately following exercise [9].

Practical ways to integrate exercise into your daily routine include:

• Taking short activity breaks throughout the day, such as quick walks, stretching exercises, or brief periods of jumping jacks.

• Incorporating a morning exercise routine like jogging or yoga, which can significantly improve your day’s mood and focus.

Encouraging participation in structured sports, swimming, martial arts, basketball, which help children channel excess energy productively, improving self regulation and social skills [10].

Occupational Therapy Tools to Channel Excess Energy

Occupational therapists offer powerful tools and strategies that help individuals with ADHD channel their excess energy into productive, manageable actions.

Effective tools and techniques include:

• Therapy ball seating: Sitting on a therapy ball instead of a traditional chair can improve children’s classroom attention and decrease fidgeting significantly [11].

• Fidget objects: Using small handheld items like stress balls or textured toys can help maintain focus and reduce anxiety [12].

• Weighted lap pads or blankets: Providing deep pressure input to calm restless movements and improve concentration [13].

• Personalised sensory diets: Structured daily activities designed to provide necessary sensory input, such as jumping, climbing, or deep pressure exercises, to keep energy regulated throughout the day.

Adults can benefit greatly from similar strategies like standing desks, regular movement breaks, or discreet fidget tools during meetings.

Mental Health and Lifestyle Strategies That Support Regulation

Combining behavioural and cognitive strategies with lifestyle adjustments can significantly improve your ability to manage hyperactivity effectively.

• Token reward systems: Simple systems to reinforce controlled behaviours in children, improving focus and reducing disruptive impulses.

• Cognitive behavioural therapy, CBT: Therapy that helps adults identify and manage impulsive tendencies, create helpful routines, and practice emotional regulation strategies.

• Mindfulness and meditation: Even brief daily mindfulness practices can significantly reduce internal agitation and improve emotional control [14].

These practices can help you gain emotional stability, reducing hyperactivity’s negative impact on your daily life.

When Medication Supports Hyperactivity Management

Medication can be a crucial part of managing ADHD hyperactivity effectively.

• Stimulants like methylphenidate reduce hyperactivity in about 70% of ADHD cases [3].

• Non stimulant medications like atomoxetine can also be effective, especially when stimulants aren't suitable [15].

Medications are most beneficial when combined with behavioural and lifestyle approaches. Consult with healthcare providers to find the best, personalised care.

5 Psychology-Backed Steps Women Can Take

• Seek a professional ADHD assessment if chronic internal restlessness persists.

• Develop structured routines and schedules to better manage daily tasks and reduce overwhelm.

• Incorporate daily physical activities that you genuinely enjoy to help regulate mood and reduce restlessness.

• Use sensory friendly adjustments like standing desks or fidget tools to manage excess energy discreetly.

• Join support groups or work with therapists specialising in ADHD to receive targeted care.

At Nurtured Thoughts Psychology, we specialise in supporting women with ADHD, offering assessments and personalised care plans designed to help you manage symptoms effectively.

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Frequently Asked Questions

What are 7 signs of hyperactivity?

Hyperactivity in ADHD usually involves outward behaviour in children and inner restlessness in teens and adults. Common signs include fidgeting, leaving seat when expected to remain seated, running or climbing inappropriately, difficulty playing quietly, feeling on the go, talking excessively, and interrupting or difficulty waiting turns [1,2]. In older adolescents and adults this often shifts toward internal restlessness and talkativeness rather than obvious motor activity [1,2].

What is high functioning ADHD like?

Many people use this label to describe someone who meets ADHD criteria yet copes with strong routines, supports, or masking. Day to day, you might see solid achievement at work or school alongside hidden struggle with organisation, time management, impatience, and an ongoing need to move or talk, with impairment surfacing under stress or monotony [6,17]. Australian guidance emphasises that ADHD by definition involves clinically significant impairment, so language that minimises impact can delay care and support [6,17].

How to burn off ADHD energy

Short structured movement works best for many people. Aim for morning aerobic activity, planned movement breaks every 30 to 60 minutes, and enjoyable sports or heavy work style activities such as swimming, martial arts, or brisk walking, all as adjuncts to your treatment plan [6,9,18,17]. For children and teens, school and home routines that include brief activity bursts and skill based sport can support self regulation and social confidence [6,9,18,17].

What does unmedicated ADHD look like

Without medication, core features of inattention, hyperactivity, and impulsivity remain present for at least 6 months and across settings, with clear functional impact on learning, safety, mood, sleep, and relationships [1, 2]. In Australia, 3 to 5 percent of adults live with ADHD, and some will choose non medication strategies only, while others will benefit from combined medication and behavioural supports tailored to goals and preferences [4]. If symptoms are severe, or risk increases, seek clinical review promptly [6].

When is the ADHD brain fully developed

Brain systems involved in planning and self control mature into the twenties. Australian paediatric guidance notes that the frontal cortex is not fully developed until people are well into their twenties, and full cognitive and emotional maturity is usually reached around 24 [19,20]. For practical planning, expect gradual gains in executive function through late adolescence and early adulthood, then match supports to the person’s stage of development [19,20].

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Disclaimer: This guide is general information, not a substitute for individual medical advice. Please consult your GP or specialist for personal care.

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References

[1] American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Washington, DC: Author. https://psychiatryonline.org/doi/book/10.1176/appi.books.9780890425596

[2] Royal Children’s Hospital. Kids Health Info, Attention deficit hyperactivity disorder, ADHD. Retrieved from https://www.rch.org.au/kidsinfo/fact_sheets/Attention_deficit_hyperactivity_disorder_ADHD/. See also Polanczyk, G., Willcutt, E. G., Salum, G. A., Kieling, C., Rohde, L. A. (2014). ADHD prevalence estimates across three decades. International Journal of Epidemiology, 43(2), 434–442. https://academic.oup.com/ije/article-abstract/43/2/434/679550

[3] Faraone, S. V., Banaschewski, T., Coghill, D., Zheng, Y., Biederman, J., Bellgrove, M. A., Wang, Y. (2021). The World Federation of ADHD international consensus statement. Neuroscience and Biobehavioral Reviews, 128, 789–818. https://www.sciencedirect.com/science/article/pii/S014976342100049X

[4] Kessler, R. C., Adler, L., Barkley, R., Biederman, J., Conners, C. K., Demler, O., Walters, E. E. (2006). The prevalence and correlates of adult ADHD in the United States. American Journal of Psychiatry, 163(4), 716–723. https://psychiatryonline.org/doi/10.1176/ajp.2006.163.4.716

[5] Young, S., Adamo, N., Ásgeirsdóttir, B. B., Branney, P., Beckett, M., Colley, W., Hollingdale, J. (2020). Females with ADHD, expert consensus statement. BMC Psychiatry, 20(1), 404. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02707-9

[6] Staller, J., Faraone, S. V. (2006). Attention deficit hyperactivity disorder in girls. CNS Drugs, 20(2), 107–123. https://pubmed.ncbi.nlm.nih.gov/16478287/

[7] Quinn, P. O., Madhoo, M. (2014). ADHD in women and girls. Primary Care Companion for CNS Disorders, 16(3), PCC.13r01596. https://www.psychiatrist.com/pcc/review-attention-deficit-hyperactivity-disorder-women/

[8] Ratey, J. J., Hagerman, E. (2013). Spark, The revolutionary new science of exercise and the brain. Little, Brown Spark. https://www.hachettebookgroup.com/titles/john-j-ratey-md/spark/9781549108297/

[9] Peterson, B. S., Trampush, J., Maglione, M., Brown, M., Rozelle, M., Quinn, D. (2024). ADHD Diagnosis and Treatment in Children and Adolescents, AHRQ CER No. 267. https://effectivehealthcare.ahrq.gov/sites/default/files/related_files/cer-267-adhd.pdf

[10] Halperin, J. M., Healey, D. M. (2014). Environmental enrichment, cognitive enhancement, and physical exercise on ADHD. Child and Adolescent Psychiatric Clinics of North America, 23(4), 957–972. https://www.sciencedirect.com/science/article/abs/pii/S0149763410001284

[11] Schilling, D. L., Washington, K., Billingsley, F. F., Deitz, J. (2003). Therapy balls versus chairs. American Journal of Occupational Therapy, 57(5), 534–541. https://pubmed.ncbi.nlm.nih.gov/14527115/

[12] Pfeiffer, B., Henry, A., Miller, S., Witherell, S. (2008). Disc o sit cushions and attention to task. American Journal of Occupational Therapy, 62(3), 274–281. https://research.aota.org/ajot/article-abstract/62/3/274/5162/Effectiveness-of-Disc-O-Sit-Cushions-on-Attention

[13] VandenBerg, N. L. (2001). Weighted vest to increase on task behaviour. American Journal of Occupational Therapy, 55(6), 621–628. https://pubmed.ncbi.nlm.nih.gov/12959226/

[14] Mitchell, J. T., Zylowska, L., Kollins, S. H. (2017). Mindfulness meditation training in adulthood ADHD. CNS Drugs, 31(1), 9–20. https://pubmed.ncbi.nlm.nih.gov/25908900/

[15] Kratochvil, C. J., Newcorn, J. H., Arnold, L. E., Duesenberg, D. R., Emslie, G. J., Quintana, H. (2002). Atomoxetine trial. Pediatrics, 110(6), 1182–1191. https://pubmed.ncbi.nlm.nih.gov/16113620/

[16] Australian Institute of Health and Welfare. (2020). Australia’s children, Children with mental illness. Canberra, ACT: AIHW. https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/children-mental-illness

[17] Raising Children Network. (2025, 31 January). ADHD in children and teenagers. Melbourne, VIC: Raising Children Network. https://raisingchildren.net.au/adhd/about/adhd-children-teenagers/adhd

[18] Royal Australian College of General Practitioners. (2025). ADHD management and diagnosis by GPs. East Melbourne, VIC: RACGP. https://www.racgp.org.au/advocacy/advocacy-resources/adhd-management-and-diagnosis-by-gps 

[19] Royal Children’s Hospital Melbourne. Kids Health Info, Challenging behaviour, teenagers. Melbourne, VIC: RCH. https://www.rch.org.au/kidsinfo/fact_sheets/Challenging_behaviour_teenagers/

[20] Royal Children’s Hospital Melbourne. (2024, 3 October). Can a 10 year old be responsible for a crime, here is what brain science tells us. Melbourne, VIC: RCH. https://blogs.rch.org.au/cah/2024/10/03/can-a-10-year-old-be-responsible-for-a-crime-heres-what-brain-science-tells-us/