For kids from age 3, with or without a diagnosis
Little games that practice focus. For kids with ADHD, with no screens.
30 short exercises for attention, body awareness, memory and calm. Each one takes 2 to 8 minutes and you do it together. Print a template or play with no materials at all.
- No screen for your child
- No sign-up
- No cookies
- Free
Sound familiar?
Many families with a child with ADHD live through moments like these every day. You are not alone.
- Homework takes forever because after two minutes everything else is more exciting.
- Sitting still barely works, yet in the evening there is still energy for three.
- A tiny thing turns into a meltdown. Afterwards everyone feels sorry.
- The tablet is the only thing that brings calm right now. That does not feel great.
- You have been waiting months for an assessment or occupational therapy.
- You want to do something. But it has to fit your day and cannot become one more project.
Teselora Games gives you small, regular play moments that fit into a few minutes. For your child and for you.
Who the exercises are for
The exercises are based on games used in occupational therapy and on games that practise executive functions: the skills we use to steer attention, actions and feelings. They suit many children, especially these:
Children
from age 3 · preschool and primary school- With ADHD, diagnosed or notFor children whose attention, restlessness or impulses make everyday life hard. Also while you are still waiting for an appointment.
- With concentration difficultiesFor children who drift off quickly, leave tasks unfinished or lose the thread when listening.
- With lots of energy in their bodyFor children who need to move to stay on task. Many exercises are movement games.
- With wobbly coordinationFor children who find pencil grip, jumping jacks or using both hands at once hard, for example with a coordination disorder.
- With big feelingsFor children who boil over quickly, or autistic children who find support in clear, short routines. There are calming and breathing exercises for that.
And for the grown-ups
- Parents and grandparents who want to do something meaningful at home
- Nursery and after-school staff
- Teachers looking for short movement breaks
- Occupational therapists looking for home practice ideas
Focus, impulse control, memory: what the exercises practice
Every exercise belongs to one of five areas, so you quickly find what fits right now.
Attention
6 exercisesLooking, listening, sticking with one thing. And waiting a moment before starting, for example before homework or in line at the store.
Body & Coordination
8 exercisesUsing both sides of the body together and crossing the midline. Needed for writing, getting dressed and sports.
Memory
7 exercisesRemembering sequences and instructions, several steps in a row. For example: shoes on, grab the jacket, wait at the door.
Calm & Feelings
4 exercisesWinding down, breathing calmly, noticing and naming feelings. Good after a long school day or before bed.
Logic & Thinking
5 exercisesUnderstanding rules, switching and spotting patterns. Needed whenever something suddenly changes in everyday life.
How it works: pick, print or just start
No account, no app, no setup. All you need is a few minutes and your child.
Pick an exercise
Filter by area or simply take the next one. Each exercise explains in a few steps what you do.
Print it or just start
Some exercises have an A4 template. Many need no materials at all, even on the go.
Play for a few minutes
Short, together, and with praise for the effort. If it goes well, make it a bit harder next time.
18 exercises have a printable A4 template, and the print button prints all sheets at once. 12 exercises need no template, many of them no materials at all.
Four rules for good play sessions
- Short rounds beat long ones.
- Stop while it is still fun.
- One instruction at a time.
- Praise the effort, not the speed.
Printable exercises and games with no materials
One example from each area. There are 30 exercises in total, 18 with a printable template and 12 with no materials at all.
- 1AttentionZig Zag TracerYour child slowly traces a colored wavy line with one finger.
- 3Body & CoordinationBrain LoopOne big open loop, traced in a single slow movement.
- 8MemoryDot PuzzleLook at a color pattern briefly, then rebuild it from memory.
- 13Calm & FeelingsCalm Wall TracingTrace the same shapes standing up, in rhythm with the breath.
- 14Logic & ThinkingColor LogicRemember the connections between dots and rebuild them on the empty board.
What's behind it
We promise no miracles. But there are good reasons why short games with movement and clear rules make sense in everyday life.
Children's focus, impulse control and memory can be strengthened through practice, including with simple games without a screen.
Source: Diamond & Lee 2011, ScienceWhat matters: playing regularly and making the tasks a little harder over time. That is why every exercise has ideas for stepping it up.
Source: Diamond & Lee 2011, ScienceMovement is good for children with ADHD. Studies find signs of better impulse control and attention, especially with movement that also challenges the mind.
Source: Song et al. 2023, PLOS OnePractised skills get better. Whether that carries over to school and everyday life is scientifically open. That is why we see the games as time together, not as therapy.
Source: Cortese et al. 2015, JAACAPGermany's Federal Institute of Public Health recommends at most 30 minutes of screen time a day for children aged 3 to 6.
Source: BIÖG, kindergesundheit-info.deIn studies, a lot of screen time goes along with slightly more restlessness and inattention. The link is small and does not prove cause.
Source: Eirich et al. 2022, JAMA Psychiatry
Frequently asked questions from parents
Is this a therapy?
No. The exercises are play and everyday practice. They do not replace an assessment or treatment, but they can complement ongoing support. If in doubt, talk to your paediatrician or occupational therapist.
Does my child need an ADHD diagnosis?
No. The exercises suit every child who finds focusing, sitting still or waiting hard, with or without a diagnosis.
Which age are the exercises for?
Each exercise shows a minimum age. Most suit preschool and primary school children. You know your child best, so try what fits.
What does it cost?
Nothing. The exercises are free, with no sign-up and no subscription.
What do I need?
For many exercises nothing but the two of you. Some have a printable template, a few need pencils, buttons, a die or a small ball.
How often should we practise?
Short and regular beats long and rare. One or two exercises a day are enough, for example before homework or as a break in between.
My child doesn't want to. Now what?
That is normal. Let your child choose the exercise, join in yourself and stop before the mood turns. Tomorrow is a new try.
What data do you collect?
None about your child. The site sets no cookies and uses no tracking. Details are in the privacy policy.
Are these exercises from occupational therapy?
They are based on games used in occupational therapy. The starting point is an exercise course whose activities we checked against sources from occupational therapy and research. The exercises do not replace occupational therapy. More about where the exercises come from is on the About us page.
Are the exercises available as a printable PDF?
Every exercise with a template has a print button that prints all sheets on A4. In the print dialog you can also save them as a PDF. There are currently 18 printable exercises. Find them in the overview with the “Printable” filter or among the focus activities.
What can I do if my child can't focus before homework?
Try a short movement exercise first, for example the Cross Crawl March or Red Light, Green Light. That way the body gets its turn before the head. Then split the task into small pieces and plan breaks. More ideas are in the movement activities. If the difficulties last a long time, talk to your pediatrician or the school.
A few minutes today. Again tomorrow.
Pick an exercise and try it together right away. It costs nothing and you need no account.
Start for freeNo cookies · no sign-up · no screen for your child