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18 Brain Break Songs for Adults with ADHD

Jul 26, 2023

As an adult with ADHD, incorporating brain break songs into your daily routine can be an effective way to refocus and recharge. In this blog post, we'll discuss how to incorporate brain break songs tailored to the needs of individuals with ADHD into a daily routine.

We'll begin by discussing a curated list of 18 songs that are perfect for brain breaks.

Furthermore, we will examine the benefits of using Just Dance videos as interactive brain breaks and offer tips on navigating commercials before enlarging video content. Additionally, you'll learn about THE LEARNING STATION's vast array of educational music content designed to stimulate both mind and body.

Incorporating active activities such as animal breathing exercises, mindful yoga sessions, nonverbal communication exercises, or visualization practices can provide valuable mental stimulation during work breaks. 

Last but not least, we will introduce "Would You Rather?" videos as decision-making tools for those who find it challenging to stop working when they know they need a break from their screens or other responsibilities.

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Table of Contents

Brain Break Songs for ADHDers

Music has the power to evoke strong emotions and provide much-needed mental breaks, especially for people with ADHD. Incorporating brain break songs into daily routines can help boost mental health, reduce stress levels, and improve fitness if you dance along to it.

Curated List of 18 Best Break Songs

For adults with ADHD, taking regular brain breaks can be essential for maintaining focus and productivity. Listening to music can be a great way to relax and recharge during these breaks. We chose these songs based on their upbeat tempo, catchy lyrics, and popularity among a wide range of listeners. They are all great choices for brain breaks because they can help to boost energy levels and get listeners moving and motivated. Whether you're studying, working, or just need a quick pick-me-up, these songs are sure to make your brain break a little more fun. Of course, everyone's musical taste is different so feel free to make your own playlist!

Here's the list of the 18 best songs to listen to during brain breaks:

1. "Can't Stop the Feeling!" by Justin Timberlake

2. "Happy" by Pharrell Williams

3. "Uptown Funk" by Mark Ronson feat. Bruno Mars

4. "Shake It Off" by Taylor Swift

5. "All About That Bass" by Meghan Trainor

6. "I Gotta Feeling" by Black Eyed Peas

7. "Roar" by Katy Perry

8. "Dancing Queen" by ABBA

9. "Footloose" by Kenny Loggins

10. "Don't Stop Believin'" by Journey

11. "Eye of the Tiger" by Survivor

12. "I Will Survive" by Gloria Gaynor

13. "Livin' on a Prayer" by Bon Jovi

14. "Sweet Caroline" by Neil Diamond

15. "You Can't Hurry Love" by The Supremes

16. "ABC" by The Jackson 5

17. "What a Wonderful World" by Louis Armstrong

18. "Somewhere Over the Rainbow" by Israel Kamakawiwo'ole

These songs are all great choices for adults with ADHD who need a little extra motivation and energy during their brain breaks. They cover a wide range of genres and decades, so there is something for everyone to enjoy. Whether you prefer classic rock, pop, or Motown, these songs are sure to help you stay focused and productive throughout the day.

If you want to get these songs in your breaks without having to navigate distractions from YouTube, you can install the Focus Bear Dance Party Habit Pack, which includes these 18 tracks as break activities plus a morning dance workout to get the day started right!

Just Dance Videos as Brain Breaks

If you're looking for a fun and engaging way to incorporate music into your daily routine, Just Dance videos found on YouTube are an excellent option. These videos not only provide the perfect brain breaks but also promote physical activity and stress relief, making them suitable for all ages.

One of the benefits of using Just Dance videos for brain breaks is that they are suitable for all ages. Whether you're a child, teen, or adult, there are Just Dance videos available that will get you moving and grooving. This makes them a great option for families who want to have fun together while staying active and healthy.

Another benefit of using Just Dance videos for brain breaks is that they are easily accessible. You can find a wide variety of Just Dance videos on YouTube, and they are often free to watch. This means that you can enjoy the benefits of these videos without having to spend money on a gym membership or workout equipment.

Overall, Just Dance videos are a fun and engaging way to incorporate music into your daily routine. They can help you take a break from your work or studies while promoting physical activity and stress relief. Whether you're young or old, these videos are a great way to get moving and enjoy some music at the same time.

We've set up an unofficial Just Dance habit pack for Focus Bear. Grab it here.

Dealing with confused co-workers

If you're planning on busting a move in the office, it's important to be prepared for how your co-workers might react. Some may be thrilled to join in on the fun, while others may look at you like you've lost your marbles. To avoid any awkwardness, it's best to start small and work your way up to bigger dance moves. You can also consider using headphones to listen to music and dancing at your desk, like you're in your own private disco. And if anyone gives you a weird look, just smile and say, "Sorry, I couldn't resist the funky beat!" Remember, dancing is a great way to relieve stress and boost productivity, so don't be afraid to get your groove on. Just try not to break out any breakdancing moves during important meetings, unless you want to be known as the office clown.

Getting your co-workers involved in your office dance party can be a fun way to boost morale and promote team building. One way to get everyone on board is to start small and invite a few people to join you during your brain breaks. You can also suggest that the office hold a weekly dance party, where everyone takes a quick break to get up and dance together. Another idea is to make a playlist of everyone's favorite songs and take turns playing DJ during your dance breaks. If your co-workers are hesitant to join in, you can try leading by example and showing them how much fun it can be. Remember, dancing is a great way to relieve stress and boost productivity, so why not spread the joy and get everyone involved? Who knows, you might just start a new office tradition!

Key Takeaway: Dancing is a fantastic way to break up your work day. It's probably easier to do it when you're working from home but some subtle office chair dancing might satisfy your craving.

THE LEARNING STATION's Educational Music Content

If you've got some younger people in your life who might need a brain break, one excellent resource for finding appropriate and engaging brain break songs is THE LEARNING STATION. Don Monopoli, Laurie Monopoli, and Jan Hrkach have published over 400 children's songs as part of educational curricula worldwide through their collection of 31 award-winning audio and video releases.

Their materials encompass a broad spectrum of themes that are both amusing and informative. A popular example includes

Boom Chicka Boom Autumn

Incorporating music from THE LEARNING STATION into study breaks can help stimulate your young friend's nervous system while providing much-needed mental breaks to improve focus and productivity.

Active Brain Break Activities

In addition to dancing along with Just Dance or other popular YouTube dances, there are several other activities that can serve as effective brain breaks. These include animal breathing exercises, mindful yoga sessions, nonverbal communication exercises like hand rotations or visualization practices.

Animal Breathing Exercises

An easy way to incorporate music and give your nervous system a break is through animal breathing exercises. Try mimicking the deep breaths of an elephant or the quick pants of a dog while listening to calming tunes like "Weightless" by Marconi Union. This simple activity helps you relax and refocus on work afterward.

The default Focus Bear habit pack includes a Bear Breath deep breathing activity.

Screenshot of ADHD App: Focus Bear's video guide demonstrating the 'Deep Breathing' activity during breaks for relaxation and stress relief

Mindful Yoga Sessions

A short session of mindful yoga can be another excellent option for taking a mental break during your day. Only some comfortable apparel and enough room to move around in is all that's needed for this mental break.

If you're a yoga fan, try out Emily Hughes' habit pack which includes yoga exercises during brain breaks.

Quieter Brain Break Options

For those who prefer less active options during their mental breaks throughout the day, there are several quieter alternatives that can be just as effective in helping adults with ADHD to refocus and recharge. These activities not only provide a much-needed brain break, but also encourage creativity, humor, and learning new skills.

Going for a walk

Getting movement in is very helpful for boosting concentration and energy levels but you don't have to dance. Going for a walk round the block can be just as good.

Learning Sign Language

Incorporating sign language into your brain breaks offers an opportunity for personal growth by learning a new skill while taking a breather from work-related tasks. There are plenty of free resources available online that teach basic sign language vocabulary, such as SignHow. As you become more proficient in signing, it may even open up opportunities for networking within the deaf community.

Silent Doodling or Writing

  • Doodling: Allowing yourself some time to silently doodle on paper can help unleash your creativity and provide a mental break from work. Doodling has been shown to improve focus and can even help you retain information better.
  • Writing: Engaging in free writing exercises, such as jotting down your thoughts or creating short stories during breaks, can also serve as an effective brain break.

Incorporating these quieter brain break options into your routine not only helps people with ADHD take much-needed mental breaks but also fosters personal growth by learning new skills or engaging in creative outlets. Remember that the key is finding activities that resonate with you personally so that they effectively help you recharge and refocus on your work tasks.

Taking a few moments to practice one of the quieter brain break options can be an excellent way to take a step back from the task at hand and reset. Moving on, let's explore some Would You Rather? videos for decision-making breaks that may provide more creative stimulation.

Key Takeaway: Although dancing is probably the best break activity out there, there are times where more sedate activities like walking, learning sign language or journaling are more appropriate.

Frequently Asked Questions

What does research say about brain breaks?

Research suggests that taking regular brain breaks can improve focus, productivity, and overall cognitive function. These short mental pauses allow the mind to recharge and reduce stress levels, leading to better performance in tasks requiring sustained attention. Studies have shown that incorporating brain breaks into daily routines can be particularly beneficial for individuals with ADHD.

What is the 5 4 3 2 1 brain break?

The 5-4-3-2-1 technique is a grounding exercise often used as a quick and effective brain break. It involves identifying five things you can see, four things you can touch or feel, three things you can hear, two things you can smell or like the smell of, and one thing you appreciate about yourself. This mindfulness activity helps refocus your attention on the present moment while reducing stress.

Are brain breaks evidence-based?

Yes, there is scientific evidence supporting the use of brain breaks for improving cognitive performance and reducing stress levels. Research has demonstrated their effectiveness in enhancing learning outcomes among students (source), as well as promoting workplace productivity. Brain breaks are especially helpful for those with ADHD by providing opportunities to reset focus.

What are some examples of brain breaks for ADHD?

  • Mindful breathing exercises
  • Listenting to calming music
  • Stretching or light physical activity
  • Engaging in a short, enjoyable task unrelated to work
  • Practicing grounding techniques like the 5-4-3-2-1 method


Integrating brief, enjoyable pauses into your daily schedule can be an effective way to help those with ADHD stay on task while also providing a reprieve from stress and worry. Incorporate brief, enjoyable pauses into your daily routine to maximize productivity and avoid becoming overwhelmed or exhausted. Brain break songs can be a great tool for staying on track while also providing some much-needed relief from stress and anxiety. So don't forget to take regular brain breaks - they could be just what you need to get through those long days.

Take a break from your routine and give yourself the mental reset you need with Focus Bear's curated brain break songs. Let us help you stay focused, productive, and relaxed throughout your day!

Jul 26, 2023

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