To dance without thinking, build muscle memory through repetition of basic moves, focus on feeling the music (like counting beats) instead of steps, use distractions (like counting objects) to quiet your mind, and shift your focus to a single emotion or cue word, allowing your body to just feel and move naturally rather than trying to control every part. Practice in safe spaces and trust your body's learned movements.
Imagine you're your favourite dancer to get your focus away from yourself. Whatever works best eventually. Also, imagining you're alone in a bubble in a separate universe seems to help some of my students from comparing themselves to others too much (but you still have to be projecting your presence...
Dancers say "5, 6, 7, 8" instead of "1, 2, 3, 4" as a count-in because most dance choreography is structured in 8-beat phrases (two musical measures in 4/4 time), and the "5, 6, 7, 8" provides a clear lead-in to start on the strong "1" beat, giving dancers time to prepare their body and breath for the first step of the sequence. It helps synchronize the dancers by signaling the end of one musical phrase and the beginning of the next, allowing them to enter the movement precisely on the first beat.
Here's the thing about dance and ADHD – they're actually a match made in heaven. Think about it: dance gives you structure (hello, eight-count rhythms!), physical outlet (goodbye, excess energy!), and creative expression (yes, that random choreography idea at 3 AM is welcome here!).
When we dance with awareness in the body, we are encouraged to 'move and include' experience; if you are feeling self-conscious and uncomfortable, instead of creating an inner narrative about this, you are encouraged to find movement in the here-and-now to express this.
Imagine you as a non-shy version of yourself and dance in that role. Do this enough and you'll fake it 'til you make it! One day, you'll realize you're so comfortable performing or freestyling because you've played those roles so frequently. So start performing as that person now – if only for one piece at a time.
Dance doesn't require a specific age, body type, or set of “natural” abilities—it only requires a willingness to learn and enjoy the process.
The ADHD "2-Minute Rule" suggests doing any task taking under two minutes immediately to build momentum, but it often backfires by derailing focus due to weak working memory, time blindness, and transition difficulties in people with ADHD. A better approach is to write down these quick tasks on a separate "catch-all" list instead of interrupting your main work, then schedule specific times to review and tackle them, or use a slightly longer timeframe like a 5-minute rule to prevent getting lost down "rabbit holes".
The ADHD "30% Rule" is a guideline suggesting that executive functions (like self-regulation, planning, and emotional control) in people with ADHD develop about 30% slower than in neurotypical individuals, meaning a 10-year-old might function more like a 7-year-old in these areas, requiring adjusted expectations for maturity, task management, and behavior. It's a tool for caregivers and adults with ADHD to set realistic goals, not a strict scientific law, helping to reduce frustration by matching demands to the person's actual developmental level (executive age) rather than just their chronological age.
Common mental health issues among dancers
Dancers are often subjected to high levels of stress, which can lead to various mental health challenges. Some of the most common include: Performance anxiety: The pressure to perform perfectly can trigger severe anxiety before or during a performance.
Traditionally, ballet choreographers and directors have often favoured taller dancers for leading roles due to the elongated lines and graceful extensions they can achieve.
Practice, practice, practice
The more you practice, the better you become at remembering dance choreography. Repetition is key to building muscle memory, which helps recall dance moves and their sequence. You can practice in the studio, at home, or even visualize the steps in your head.
Pay Attention to Music
The biggest reason people feel awkward when dancing is because they can't match the tempo of the music. By matching your movements to the music, your moves will instantly look better.
Anxiety and High-Performers– A Hidden Struggle
While anxiety in high performing individuals can culminate into visible panic attacks, rumination or crippling fear, high achievers may also experience anxiety that is subtle, not obvious to others and masked by perfectionism, overworking and a relentless inner critic.
In a 2008 article in Scientific American magazine, a Columbia University neuroscientist posited that synchronizing music and movement—dance, essentially—constitutes a “pleasure double play.” Music stimulates the brain's reward centers, while dance activates its sensory and motor circuits.
Increase stress relief by exercising outdoors—people with ADHD often benefit from sunshine and green surroundings. Try relaxing forms of exercise, such as mindful walking, yoga, or tai chi. In addition to relieving stress, they can teach you to better control your attention and impulses.
The only way to know for sure is to see a doctor. That's because the disorder has several possible symptoms, and they can easily be confused with those of other conditions, such as depression or anxiety. Everyone misplaces car keys or jackets once in a while. But this kind of thing happens often when you have ADHD.
The one-touch rule
Teach your child to only pick up each item one time and put it away immediately. It could take some time to get used to, but once they do, this is a simple habit to keep things neat. For example, coloring books go onto their bookshelf, dirty socks go into the hamper, and so on.
The 5 C's of ADHD, developed by psychologist Dr. Sharon Saline, is a framework for parents and individuals to manage ADHD challenges, focusing on Self-Control, Compassion, Collaboration, Consistency, and Celebration. This approach builds skills for better emotional regulation (Self-Control), empathy (Compassion), working together (Collaboration), establishing routines (Consistency), and recognizing progress (Celebration) to foster a supportive environment and reduce stress.
Unlike traditional ADHD, which is characterized by visibly disruptive behaviors and severe impairments, high-functioning ADHD allows individuals to maintain a semblance of control in daily life. However, this comes at a cost.
On average, a dancer's performance career tends to end around the age of 35. They've often been shaping muscle and bone into elegant lines since shortly after they first learned to walk, moulding their bodies to achieve the perfect balance of powerful athleticism and artistic grace.
Physical intelligence, also known as bodily-kinesthetic intelligence, is any intelligence derived through physical and practiced learning such as sports, dance, or craftsmanship.
Dance is a Skill That Can Be Learned
Many people assume that great dancers are simply born that way, but like any other skill, dance is something that can be developed with practice and dedication. No one walks into their first class with perfect technique.