The 20 minute effect

We know movement helps the ADHD brain. But how much movement actually makes a difference? This episode gets specific. Research shows that twenty minutes of deliberate movement that raises the heart rate produces real, measurable changes in attention, impulse control and cognitive performance in children living with ADHD. This episode covers what that looks like in a real family on a real morning, why cognitively engaging movement is even more powerful, and how to attach the habit to something that already exists in your day so it actually sticks.Be Everything You Are! OrganiserSCIENCE REFERENCESPontifex, M. B., et al. (2013). Exercise improves behavioural, neurocognitive and scholastic performance in children with attention deficit hyperactivity disorder. Journal of Pediatrics, 162(3), 543 to 551.Gapin, J. I., Labban, J. D., & Etnier, J. L. (2011). The effects of physical activity on attention deficit hyperactivity disorder symptoms: The evidence. Preventive Medicine, 52(1), 70 to 74.Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company.Singh, B., et al. (2025). Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis. British Journal of Sports Medicine.