If you’re reading this, there’s a good chance you’ve seen your child struggle to sit still, follow instructions, or stay focused on anything for more than a few minutes. And maybe, like many parents, you’ve been told to, “try chess.” It sounds promising at first — after all, it’s a quiet game that seems to demand attention, patience, and planning. But you might be wondering: Can a child who finds it hard to sit through dinner really manage a chess game?

Jake Fishman, founder of Mindful Chess, told me that mums often reach out with questions like, “Will this actually help, or will it just make my child feel worse when they can’t sit through it?” The truth is, there’s no magic answer on what works for every child. However, growing research and numerous real-life stories suggest that chess can be more than just a game. For some kids with ADHD, it can be a gentle way to practise skills like focus and self-control without even realising it.

In this blog post, we’ll look at what actually happens when kids with ADHD play chess, what studies have discovered, and how you might use chess in your own home — as a wonderful tool that can help support the growth of your child’s confidence and cognitive development.

How chess supports the core challenges of ADHD

Children with ADHD often find it hard to sit still, wait their turn, or stay focused on one thing at a time. In day-to-day life, this can lead to trouble in the classroom, frustration during group activities, and frequent reminders to “listen” or “calm down.”

Chess, in many ways, pushes in the opposite direction — but not in a punishing way. It builds habits like waiting, thinking ahead, and controlling impulses through a structured game that has clear rules and immediate consequences. If a child moves too quickly or doesn’t pay attention, they lose a piece or the whole game. Over time, this natural cause-and-effect helps build patience without lectures or rewards.

It also helps children practise focus without them needing to realise they’re doing it. During a game, they need to keep track of what’s happening on the board, think about their opponent’s plans, and consider their own next steps. All of this strengthens their ability to concentrate and see things through. Even if your child only plays short games or makes basic moves, they’re still using skills like memory, decision-making, and self-control.

Another small but meaningful shift happens in how rules are followed. For children who usually interrupt or break turn-taking rules in other games, chess offers a new kind of rhythm. They’re not rushed by a timer or distracted by loud noise. They’re expected to wait, watch, and act with purpose — and the game won’t work unless they do.

These habits may not appear right away. But over time, chess encourages:

• Longer periods of quiet focus
• Better self-monitoring and decision-making
• Respect for structure and turn-taking
• A growing sense of confidence from doing something “grown up”

And because it’s a one-on-one activity, it removes pressure from noisy group settings where distractions often take over. For many children with ADHD, that difference alone makes it easier to stay engaged.

Evidence based benefits of playing chess

When looking at whether chess can actually help children with ADHD, it’s important to see what research has found — not just opinions or personal stories.

One study from the Lebanese University (published in Procedia – Social and Behavioral Sciences) worked with children aged 11 to 13 who had been diagnosed with ADHD. The goal was to see if regular chess training would affect their concentration and listening skills. After the intervention, teachers and researchers noticed a few clear improvements.

Children who played chess regularly:

• Took longer before becoming restless or disruptive.
• Could focus on tasks for a longer time.
• Showed better listening and following of instructions.

The researchers noted that while the sample group was small, the results were strong enough to suggest that chess helped these students manage attention and behaviour. It wasn’t just about learning the game — it was about what the game required: sitting still, planning, remembering the rules, and staying on task.

Another article mentioned that children with ADHD who were introduced to chess-based cognitive training techniques saw improvements not only in focus but also in memory, spatial awareness, and self-esteem. These results were reported even with minimal chess knowledge — just understanding how the pieces move and playing regularly was enough to start seeing changes.

This doesn’t mean chess is a replacement for medical treatment or therapy. But it does show that, when introduced with care, chess can become a valuable part of a broader support plan for children who struggle with attention and impulse control.

The brain science behind it

Many parents ask why chess seems to work well for children with ADHD. It’s not just about discipline or sitting quietly. There’s something happening in the brain that makes this game a useful tool.

Chess activates the parts of the brain responsible for planning, memory, and focus — especially the prefrontal cortex. This is the same area that often develops more slowly in children with ADHD. When your child plays chess, they are being asked to do things like think ahead, weigh their options, and control their impulses. These are the exact skills that ADHD makes more difficult.

There’s also a reward pattern built into the game. Every move has an immediate result. If your child plays without thinking, they might lose a piece. If they plan carefully, they may gain an advantage. This fast feedback, where actions lead to clear consequences, helps the brain build stronger connections over time. And that’s important, because children with ADHD often struggle with delayed rewards or vague outcomes.

Unlike activities that feel forced, chess works naturally. Your child is using both sides of their brain — logic, memory, visual planning — just to play. Without being told to “pay attention,” they’re already doing it.

Research shows that regularly practising these kinds of challenges can strengthen important thinking skills like focus, planning, and self-control. That’s why chess is sometimes used in schools or therapy programmes — not because it’s just a fun game, but because it helps build mental skills that carry over into other areas of life.

How to use chess effectively with your child

Some parents worry that chess might be too hard or frustrating for their child with ADHD. That’s understandable. But the truth is, chess doesn’t have to be serious or advanced to be helpful. It’s not about creating the next champion — it’s about creating small moments of focus, patience, and success.

Start with short games. Even just five minutes at a time can help your child practise sitting still, following rules, and thinking ahead. You can use a physical board or a simple app — whichever holds their attention better. Some children enjoy playing with a parent or sibling, while others prefer computer opponents. Either way, the key is to keep the tone light and positive.

Don’t focus on winning. It’s much more useful to talk about the moves, ask questions like “What do you think will happen if you go there?” or “What’s your plan?” These gentle prompts help your child reflect and build their thinking skills, without feeling judged.

If your child struggles with frustration or wants to quit quickly, that’s okay. Many parents find that sticking to short, frequent sessions works better than long ones. For example, 10 minutes of chess pushes a day over a few weeks can deliver far more progress than trying to sit down for a long game once a week.

Some organisations even offer structured chess-based training plans specifically designed for children with ADHD. These often include exercises that support attention, memory, and behaviour, without overwhelming the child with too many rules at once.

Finally, be patient with progress. The goal isn’t perfect focus or behaviour. It’s about helping your child experience success while using the parts of the brain that need support. If chess becomes something your child enjoys,  even a little, it’s already a win.

Final Thoughts

At its core, chess gives children with ADHD something powerful: a chance to succeed on their own terms. With every thoughtful move and quiet moment of focus, they’re building skills that often feel out of reach in daily life. It doesn’t require perfection — just curiosity and a bit of practice. Whether your child plays for five minutes or falls in love with the game, chess can offer them something valuable: a sense of control, achievement, and pride.

Chess might not be a perfect fit for every child with ADHD, but it holds remarkable potential. For many families, it becomes more than just a game; it becomes a calming ritual, a confidence booster, and a way to connect. If your child gives it a try and enjoys it, that’s a meaningful step forward. Because when learning feels like play, growth happens naturally.