Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, hyperactivity, and impulsivity. It is estimated to affect around 5% of children and 2.5% of adults worldwide. While medication is often used to treat ADHD, non-pharmaceutical approaches such as behavioral therapy, exercise, and coloring have also been explored as ways to manage symptoms.
Coloring books have grown in popularity in recent years as a relaxing and creative activity for both children and adults. Some claims have been made that coloring books can help improve focus and concentration in people with ADHD. In this article, we’ll take a look at the evidence behind using coloring books as a tool for managing ADHD symptoms.
How coloring books could help with ADHD
There are a few key ways that coloring books may provide benefits for people with ADHD:
– Focused attention – Coloring within the lines requires focused attention to detail. The repetitive motion of coloring may help train the brain to sustain attention.
– Relaxation – Coloring allows the mind to switch into a meditative, relaxed state. This could help calm the restless, hyperactive symptoms of ADHD.
– Creativity – Coloring can tap into the creative right side of the brain. Expressing creativity could help channel excessive energy.
– Mindfulness – Coloring allows one to stay present in the moment, practicing mindfulness. This could help reduce distraction.
– Fine motor skills – Carefully manipulating crayons or markers helps develop fine motor control. Many with ADHD struggle with coordination.
– Emotional regulation – The calming nature of coloring may improve emotional control and reduce impulsivity.
So in theory, the brain training involved in coloring combined with its relaxing qualities could allow it to target some of the key challenges those with ADHD face. But does the scientific evidence support these proposed benefits?
Research studies on coloring and ADHD
A number of small studies have looked at coloring for ADHD symptoms specifically:
– A 2018 study had 8- to 12-year-olds with ADHD color mandalas while heart rate and mood scales were assessed. The coloring activity was linked to lowered heart rate and improved mood compared to free play.
– A 2015 study asked college students with ADHD to color an abstract design for 20 minutes while listening to classical music. Testing afterwards showed reduced hyperactivity and improved attention compared to controls.
– Another 2015 study in teens and young adults found coloring and free drawing for 10 minutes helped reduce hyperactivity. Coloring was also linked to heightened focus and satisfaction.
While these initial studies show promise, it is important to note their limitations. Sample sizes were very small, generally less than 25 participants. Larger controlled studies are still needed to confirm effects. And long-term benefits are still unknown.
Some early research on coloring has also been done in other populations:
| Study | Population | Key Findings |
|---|---|---|
| Curry & Kasser (2005) | Undergraduate students | 20 minutes of coloring mandalas reduced anxiety compared to free-form coloring or coloring a plaid design. |
| Vennet & Serice (2012) | College students with anxiety | Coloring an abstract design for 20 minutes led to greater reduction in anxiety compared to free-form coloring. |
| Flett et al. (2017) | Adult hospital outpatients | A single session of coloring for 20 minutes reduced anxiety and increased happiness versus a control group. |
Again, small sample sizes are a limitation here. But this early research indicates coloring may provide anti-anxiety benefits across populations.
Potential benefits of coloring for ADHD symptoms
Based on the studies to date, here are some of the main benefits coloring could provide for different ADHD symptoms when used alongside other treatments:
Inattention
– Trains sustained, focused attention on a single task for a period of time
– Can help develop patience and persistence in completing a task from start to finish
Hyperactivity
– Channels restless energy into a calming, methodical activity
– Allows release of tension through pressing firmly when coloring
Impulsivity
– Encourages reflection before acting by planning/visualizing coloring choices
– The structure of coloring within lines helps promote control and self-discipline
Emotional dysregulation
– Relaxing, meditative nature helps calm emotional outbursts and reduce stress/frustration
– Provides a positive outlet for expressing creativity and emotions
Using coloring as a tool for managing ADHD
If interested in trying coloring books for ADHD management, here are some tips:
– Make it a regular habit – Consistently setting aside time to color each day is best for reaping benefits.
– Limit distractions – Turn off screens, phones, music, etc. to stay focused on coloring.
– Use relaxing music – Pair coloring with soothing music if this helps you concentrate.
– Make it comfortable – Sit somewhere you can comfortably color for an extended time.
– Buy quality materials – Seek adult coloring books with intricate designs and high-quality markers/pencils.
– Display finished pages – Show completed artwork as motivational reminders of progress made.
– Observe benefits – Note if focus, hyperactivity, mood, etc. improve and share with your doctor.
– Combine with other treatments – Use coloring as just one component of a comprehensive ADHD management plan.
Conclusion
Early research indicates coloring may offer some benefits for managing ADHD symptoms when incorporated as part of a multifaceted treatment approach. The focused attention, relaxation, creativity, and mindfulness involved in coloring could target some of the core challenges those with ADHD face. More rigorous large-scale studies are still needed to confirm coloring’s effects. But trying coloring books alongside medications, therapy, exercise, and other strategies may help strengthen overall ADHD management for both children and adults. Consistently setting aside distraction-free coloring time each day is likely key for experiencing any improvements in focus, hyperactivity, impulsivity, and emotional regulation.
