Creative Movement for ADHD: Insights from an ADHD Coach and Dance Artist

We spoke to Ithalia Johnson – a Liverpool-based ADHD Coach and Dance Artist. She tells us why creative movement can be a powerful tool for ADHD brains, and how we can bring more of it into our daily routines without it feeling like a chore.

Hi Ithalia! Can you tell us a bit about yourself and your background as an ADHD coach and dance practitioner?

I’m Ithalia Johnson, a dance artist, educator, and ADHD coach. I’ve been working in the arts and community sector for over 20 years, using movement as a tool for connection, expression, and empowerment.

I was late diagnosed with ADHD in my 40s, after struggling to clearly communicate my needs within work environments. Things became even more noticeable after having my first and only child, when I really started to feel the impact more deeply. That journey also opened my eyes to how much hormones play a role for women with ADHD, which isn’t spoken about enough.

Alongside that lived experience, I moved into coaching. I spent time supporting people to understand their brains, build self-awareness, and create lives that actually work for them.

What makes my work unique is that I don’t separate the body and the mind – I bring them together. Movement isn’t just physical for me, it’s also emotional, neurological, and personal.

How has your experience with ADHD shaped the way you approach movement?

I’ve always loved to move and spend my time dancing, keeping fit and trying the latest trends. I’ve often been described as having a lot of energy and enthusiasm, and now I understand how much of that is connected to my ADHD.

When I retrained as a dancer at 28, I began to understand the deep somatic connection between movement and expression (in other words, how the body holds and releases emotion). 

I continued to deepen my practice and later became a yoga teacher, which helped me connect the physical, mental, and emotional impact of movement on both the body and the brain. With ADHD, I’ve learned there isn’t one “right” way to move. It’s about freedom, flexibility, JOY and listening to the body rather than forcing structure.

Movement is intrinsic to being human, and I’m passionate about supporting people to find their own relationship with it. 

What types of movement tend to work well for ADHD brains?

ADHD brains respond really well to movement that is engaging, varied, and stimulating. Movement increases dopamine, which supports motivation, focus, and reward – areas that ADHD brains often need more support with. So when movement feels enjoyable and stimulating, it’s much easier to stay engaged and return to it consistently.

That’s why things like dance, improvisation, yoga flows, or walking with music work so well. Repetitive or overly rigid exercise can be harder to sustain, whereas playful, expressive movement keeps the brain activated.

And this is where my passion sits: I really believe in joy activation. When movement is rooted in joy, not punishment or pressure, it becomes something your body and brain actually want to come back to. So it’s not just about what works, it’s about what feels good. That’s what creates a sustainable relationship with movement.

How can people make exercise feel less like a chore and more enjoyable?

It starts with shifting the mindset from “I have to exercise” to “I get to move.”

Because ADHD brains can get stuck in indecision, preparing the day before really helps: have your clothes ready, and choose something you actually love wearing so there’s no choice paralysis in the moment.

Accountability is powerful too. Arranging to move with a friend can make it feel more supportive and less like something you have to push through alone.

Then bring in enjoyment – music, a change of environment, or choosing movement that fits your mood that day.

And expand your definition of what counts. It doesn’t have to be a full workout – small, consistent moments all matter.

How can movement help with self-expression or emotional release?

Creative movement gives you a way to express what you might not have words for. For many people with ADHD, emotions can feel intense or fast-moving, and movement creates a safe space to process and release that, whether that’s stress, frustration, joy, or anything in between.

It can also act as an interruption – breaking cycles of overthinking or overwhelm and helping you shift your state in the moment.

It supports reconnection between the mind and body, especially if you’ve been in your head a lot or masking in different environments.

Movement is transformational – not because it’s perfect or consistent, but because it meets you where you are and helps you come back to yourself, outside of expectations or structure.

Ithalia will be leading a Joyful Movement Session in Toxteth, Liverpool for our community on 29th April 2026. Click here for full details, and to book your space now.