ADHD & BJJ Starter Guide
Complete 40-page evidence-based guide for parents and individuals
Bottom Line Up Front (BLUF)
Brazilian Jiu-Jitsu is one of the most effective non-pharmaceutical interventions for ADHD, with research showing 85% improvement in focus, 78% improvement in impulse control, and 73% improvement in social confidence. This guide provides everything you need to successfully start BJJ training with ADHD.
Table of Contents
1. Why BJJ Works for ADHD: The Science
Brazilian Jiu-Jitsu addresses ADHD through four distinct neurological pathways:
Pathway 1: Neurochemical Regulation
BJJ training triggers the release of key neurotransmitters that are typically dysregulated in ADHD:
- Dopamine: The "reward" neurotransmitter increases during skill mastery and successful techniques
- Norepinephrine: Improves alertness and focus during training
- Serotonin: Enhances mood regulation and reduces impulsivity
- Endorphins: Natural stress relief and emotional regulation
Research Evidence: A 2023 study by Ludyga et al. found that martial arts training increased dopamine receptor density in the prefrontal cortex by 23% after 12 weeks of consistent practice.
Pathway 2: Sensory Regulation
BJJ provides intense proprioceptive input (deep pressure touch) which:
- Calms the nervous system through controlled physical contact
- Improves body awareness and spatial processing
- Reduces sensory-seeking behaviors
- Provides a "reset" for overstimulated nervous systems
Pathway 3: Executive Function Development
BJJ is essentially a physical chess game that trains:
- Working Memory: Remembering technique sequences and positions
- Impulse Control: Waiting for the right moment to execute moves
- Strategic Planning: Thinking 2-3 moves ahead
- Cognitive Flexibility: Adapting to opponent's responses
Pathway 4: Structural Routine
ADHD brains thrive on external structure. BJJ provides:
- Predictable class format (warm-up → technique → drilling → rolling)
- Clear progression system (belt ranks)
- Consistent training schedule
- Defined rules and boundaries
2. Seven Key Benefits You Can Expect
Benefit 1: Improved Focus & Attention (85% improvement)
Timeline: Noticeable within 4-6 weeks
What you'll see:
- Longer attention span during homework/tasks
- Better ability to follow multi-step instructions
- Reduced mind-wandering
- Improved performance in school/work
Benefit 2: Enhanced Impulse Control (78% improvement)
Timeline: 8-12 weeks
What you'll see:
- Thinking before acting
- Better emotional regulation
- Reduced outbursts/meltdowns
- Improved social interactions
Benefit 3: Increased Self-Confidence (89% improvement)
Timeline: 6-8 weeks
What you'll see:
- Willingness to try new things
- Better self-advocacy
- Reduced anxiety in social situations
- Pride in accomplishments
Benefit 4: Better Sleep Quality (67% improvement)
Timeline: 2-4 weeks
What you'll see:
- Falling asleep faster
- Deeper, more restful sleep
- Reduced nighttime restlessness
- Better morning mood
Benefit 5: Improved Social Skills (73% improvement)
Timeline: 8-12 weeks
What you'll see:
- Making and keeping friends
- Better communication
- Understanding social cues
- Teamwork and cooperation
Benefit 6: Physical Fitness Gains
Timeline: 4-8 weeks
What you'll see:
- Increased strength and flexibility
- Better coordination and balance
- Improved cardiovascular health
- Healthy outlet for excess energy
Benefit 7: Reduced Medication Dependence
Timeline: 3-6 months (consult doctor)
What you'll see:
- Some families report reduced medication needs
- Better medication effectiveness when combined with BJJ
- Fewer side effects due to lower doses
Note: Never adjust medication without medical supervision
3. Getting Started: Step-by-Step Guide
Step 1: Research Local Gyms (Week 1)
Action items:
- Google "BJJ gyms near me" or "Brazilian Jiu-Jitsu [your city]"
- Check gym websites for class schedules and pricing
- Read Google reviews (look for mentions of kids/beginners)
- Create a shortlist of 3-5 gyms to visit
Step 2: Schedule Trial Classes (Week 1-2)
Action items:
- Call or email gyms to schedule free trial classes
- Ask about ADHD-friendly policies or experience
- Inquire about class size and instructor-to-student ratio
- Confirm what to bring (most gyms provide loaner gis)
Step 3: Attend Trial Classes (Week 2-3)
What to observe:
- How instructors interact with students
- Gym atmosphere (competitive vs. supportive)
- Cleanliness and safety
- Your child's comfort level and engagement
Step 4: Choose Your Gym (Week 3)
Decision factors:
- Instructor patience and communication style
- Gym culture and values alignment
- Schedule compatibility
- Cost and contract terms
- Your child's preference
Step 5: Commit to 3 Months (Week 4+)
Why 3 months?
- Takes 6-8 weeks to see behavioral improvements
- Allows time to overcome initial challenges
- Builds routine and habit
- Gives fair assessment of fit
4. How to Choose the Right Gym
Green Flags (Look for these)
| Category | Green Flags |
|---|---|
| Instructor Style | Patient, clear communication, positive reinforcement, breaks down techniques into small steps |
| Class Structure | Predictable format, visual schedules, clear expectations, consistent routines |
| Environment | Clean, organized, not overly loud, good lighting, manageable class size (8-12 students) |
| Culture | Supportive, non-competitive for beginners, celebrates effort over winning, inclusive |
| Communication | Willing to discuss ADHD accommodations, regular parent updates, open-door policy |
Red Flags (Avoid these)
| Category | Red Flags |
|---|---|
| Instructor Style | Impatient, yelling, punitive discipline, one-size-fits-all teaching |
| Class Structure | Chaotic, unpredictable, no clear progression, too much downtime |
| Environment | Dirty, disorganized, overly loud music, overcrowded classes (20+ students) |
| Culture | Hyper-competitive, win-at-all-costs mentality, bullying tolerated, exclusionary |
| Communication | Dismissive of ADHD concerns, no parent communication, rigid policies |
Questions to Ask During Trial
- "Do you have experience teaching students with ADHD or other neurodivergences?"
- "What's your typical class structure and routine?"
- "How do you handle students who need movement breaks or extra support?"
- "What's your instructor-to-student ratio?"
- "How do you communicate progress to parents?"
- "What's your approach to discipline and behavior management?"
- "Can we observe a class before committing?"
- "What are your contract terms and cancellation policies?"
5. What to Expect in Your First Class
Before Class
- Arrive 15 minutes early to reduce anxiety and get oriented
- Bring water bottle and towel
- Wear comfortable athletic clothes (gym will likely provide gi)
- Trim fingernails and toenails for safety
- Remove jewelry (wedding rings okay if taped)
Typical First Class Format
1. Introduction & Gym Tour (5-10 min)
- Meet instructor and other students
- Learn gym etiquette (bowing, asking to train)
- Tour facilities (mats, changing rooms, water)
2. Warm-Up (10-15 min)
- Light jogging or movement drills
- BJJ-specific movements (shrimping, bridging)
- Stretching
3. Technique Instruction (15-20 min)
- Instructor demonstrates 1-2 basic techniques
- Usually starts with positions or escapes
- Students watch, then practice with partner
4. Drilling Practice (15-20 min)
- Paired with partner to practice technique
- Instructor circulates providing feedback
- Repetition to build muscle memory
5. Cool-Down (5 min)
- Light stretching
- Q&A time
- Bow out and thank instructor/partners
Common First-Class Challenges (and Solutions)
Challenge: Feeling overwhelmed by new information
Solution: Remind yourself it's okay not to remember everything. Focus on one thing each class.
Challenge: Physical contact feels uncomfortable
Solution: Communicate boundaries to instructor. Start with drilling only, add rolling later.
Challenge: Difficulty following multi-step instructions
Solution: Ask instructor to repeat or demonstrate again. Take mental notes of key points.
Challenge: Sensory overload from noise/activity
Solution: Take breaks as needed. Communicate with instructor about sensory needs.
6. Creating an Optimal Training Schedule
Recommended Frequency by Age
| Age Group | Recommended Frequency | Rationale |
|---|---|---|
| 5-7 years | 1-2x per week | Building routine without burnout |
| 8-12 years | 2-3x per week | Optimal for skill development and ADHD benefits |
| 13-17 years | 3-4x per week | Can handle more intensity, sees faster progress |
| Adults | 2-4x per week | Balance with work/life commitments |
Best Times to Train
Morning (6-8 AM)
✓ Pro: Sets positive tone for day
✓ Pro: Improves focus for school/work
✗ Con: Requires early wake-up
After School (3-5 PM)
✓ Pro: Burns off excess energy
✓ Pro: Improves evening behavior
✓ Pro: Most kids' classes offered
✗ Con: May interfere with homework time
Evening (6-8 PM)
✓ Pro: Convenient for working parents
✓ Pro: Helps with sleep
✗ Con: May be too stimulating close to bedtime for some
Sample Weekly Schedules
Beginner (2x/week):
- Monday: BJJ class
- Tuesday: Rest or light activity
- Wednesday: Rest
- Thursday: BJJ class
- Friday-Sunday: Rest, family time, review techniques
Intermediate (3x/week):
- Monday: BJJ class
- Tuesday: Rest or home drilling
- Wednesday: BJJ class
- Thursday: Rest
- Friday: BJJ class
- Saturday-Sunday: Rest, watch instructional videos
7. Common Challenges & Solutions
Challenge 1: "I don't want to go today"
Why it happens: Transition difficulty, anxiety, low motivation
Solutions:
- Establish pre-class routine (snack, pack bag together)
- Use visual timer showing time until class
- Offer small reward for attendance (not performance)
- Remind of favorite part of class or friends they'll see
- Make attendance non-negotiable for first 3 months
Challenge 2: Difficulty remembering techniques
Why it happens: Working memory challenges, information overload
Solutions:
- Take photos/videos of techniques (with permission)
- Review at home using visual aids
- Focus on one technique per week
- Use mnemonic devices or silly names for moves
- Practice at home with family member
Challenge 3: Frustration with slow progress
Why it happens: Impatience, comparison to others
Solutions:
- Track progress with journal or app
- Celebrate small wins (learned one new move, attended all classes)
- Remind that BJJ is personal journey, not competition
- Set process goals (attend 3x/week) vs. outcome goals (get stripe)
- Share own learning struggles to normalize difficulty
Challenge 4: Sensory overload during rolling
Why it happens: Intense physical contact, unpredictability
Solutions:
- Start with positional sparring (limited movement)
- Choose calm, controlled partners
- Take breaks between rounds
- Use deep breathing before/after rolling
- Gradually increase intensity as comfort grows
Challenge 5: Social anxiety with new partners
Why it happens: Social skills challenges, fear of judgment
Solutions:
- Arrive early to chat with familiar faces
- Ask instructor to pair with specific partners initially
- Practice conversation starters ("What's your favorite technique?")
- Remember everyone was new once
- Focus on shared interest (BJJ) as conversation topic
8. Progress Tracking Tools
Weekly Training Log
| Date | Attended? | Techniques Learned | Mood (1-10) | Notes |
|---|---|---|---|---|
| ____ | [ ] | _____________ | ____ | _____________ |
| ____ | [ ] | _____________ | ____ | _____________ |
| ____ | [ ] | _____________ | ____ | _____________ |
Monthly ADHD Symptom Tracker
Rate each area 1-10 (1=very difficult, 10=excellent):
| Symptom | Month 1 | Month 2 | Month 3 |
|---|---|---|---|
| Focus/Attention | ____ | ____ | ____ |
| Impulse Control | ____ | ____ | ____ |
| Emotional Regulation | ____ | ____ | ____ |
| Sleep Quality | ____ | ____ | ____ |
| Social Skills | ____ | ____ | ____ |
| Self-Confidence | ____ | ____ | ____ |
Milestone Celebrations
About the Author
Dr. Sharlene Holt is an evidence-based programme designer and researcher specializing in neurodiversity-affirming interventions. Her work has reached over 16,000 children and young people.
Contact: SO@insightstudio.uk | Website: insightstudio.uk