Chess and ADHD: A Journey of Discovery and Self-Improvement

Enter chess – a game that’s become an unexpected but effective tool in my ADHD toolkit. It’s not all smooth sailing, though. Chess has its benefits, but there are also some traps you need to watch out for.

What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. Symptoms include difficulty maintaining attention, hyperactivity, and impulsive behaviour. Living with ADHD can feel like having a brain that’s constantly buzzing with thoughts, making it hard to focus on one task for too long. It’s like trying to watch one TV show while someone else keeps changing the channels.

How Chess Can Help

1. Structure and Focus:
Chess demands your full attention and some serious strategic thinking. For someone with ADHD, that kind of structure can be a game-changer. It trains your brain to zero in on one thing, helping cut through the usual mental chaos.

2. Patience and Discipline:
If you’ve got ADHD, you know how hard it is to be patient and methodical. Chess teaches you to slow down and think through your moves, which is a skill that translates well to real life. It’s all about making careful, deliberate choices instead of rushing in.

3. Cognitive Stimulation:
Chess is a mental workout. It keeps your brain engaged, improves your problem-solving skills, boosts your memory, and helps you think several steps ahead.

Studies Supporting Chess for ADHD

Turns out, there’s some science behind this too.

A study published in Research in Developmental Disabilities found that kids with ADHD who did chess training showed big improvements in attention, planning, and problem-solving. Another study in the Journal of Attention Disorders found that chess improved executive functioning in kids with ADHD. Executive functions are things like working memory, flexible thinking, and self-control – all areas where we often struggle.

Moreover, a meta-analysis of several studies indicated that chess training had a significant positive effect on reducing ADHD symptoms and improving executive functioning. This includes improvements in attention control and cognitive flexibility. However, most of this research focuses on children, and there is a need for more studies involving adults (Psychology Today, 2024).

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The Pitfalls of Chess for ADHD

But it’s not all sunshine and rainbows. Chess can have some pitfalls, especially for those of us with ADHD:

1. Mindless Blitz and Bullet Games:
Fast games like blitz and bullet can be super addictive. They give you a quick dopamine hit but don’t really help with strategic thinking. They can reinforce impulsive behaviour, which isn’t great. Balancing these with longer, more thoughtful games is key.

2. The Obsession with ELO:
Getting obsessed with your ELO rating can be a slippery slope. The thrill of seeing your rating go up can make you focus on winning rather than learning. True improvement comes from understanding and applying new strategies, not just racking up wins.

3. Overloading on Resources:
It’s easy to go overboard buying chess courses and books, thinking they’ll be shortcuts to success. But this often leads to a pile of unfinished resources and feeling overwhelmed. Taking it slow and finishing one thing at a time is way more effective.

Finding Balance and Growth
Chess has been a bit of a double-edged sword in my ADHD journey. It’s taught me discipline, patience, and strategic thinking, but it’s also shown me my tendencies to seek quick fixes and become obsessed. Here’s what I'm trying to do to help me find some balance:

1. Setting Goals:
Instead of chasing a higher ELO, I'm trying to set personal improvement goals. This could be things like focusing on mastering a particular opening, improving your endgame skills, or managing your time better in longer games. Ultimately, smaller, achievable goals are easier and quicker to achieve and don't carry with them the swings and uncertainty of setting your goals based on ELO.

(This isn't to say you should have ELO targets, I still think can be an important motivator long-term. I just think it's important to have other goals that are achievable which can still help you feel like you're making progress even if your ELO isn't!)

2. Limiting Fast Games:
Cut down on the blitz and bullet games. Prioritising longer, classical games helps reinforce patience and strategic planning.
I recently joined a couple of online classical leagues that have a game once a week. I definitely think this has helped me start to blunder slightly less and think through moves before playing them. It's very noticeable that these bad habits tend to come back quite quickly after playing a session of blitz..

There's also the added benefit for me personally is that it's harder to tilt after losing a longer time-controlled game. Often after these, the last thing I want to do is load up another game of chess, whereas it's so easy to just churn through game after game in full tilt mode on blitz without even thinking.

3. Structured Learning:
Stick to one chess course or book at a time and see it through to the end. This ensures deep learning and prevents the overwhelm of unfinished resources.

Boy this one has been difficult for me! I love the excitement of getting a new course or book to go through. I'm still not perfect, and that's ok, but I'm trying really hard to limit myself and focus as I feel the long term benefits of actually finishing something will outweigh the short-term excitement of getting something 'new and shiny' followed by weeks of frustration and self-loathing after having made no progress or moving onto something else.

I've also found having sessions with a chess coach really helpful in keeping me focused on what I need to work on. Having someone else to hold you accountable can definitely help if you're self-control isn't always perfect!

4. Self-Reflection:
Take time to reflect on your chess journey. Celebrate your improvements, identify areas where you can grow, and be mindful of any unhealthy patterns.
It's really easy to get stuck in the day to day grind and not take a step back to see how far you've come. Also, it's really important to remember if you're an amateur player, Chess is just a game. It's also really bloody hard. You're never going to be perfect at it no matter how much you want to be, so I've worked on trying to accept that and I think its allowed me to play with more freedom and ultimately play better chess.

Conclusion

Chess is more than just a game for those of us with ADHD; it’s a mirror reflecting both our strengths and weaknesses. It offers a unique blend of challenge and reward that can help manage ADHD symptoms and promote personal growth.

By embracing a slow, methodical approach and focusing on continuous improvement rather than quick wins, chess can become a powerful tool in the journey towards better self-discipline and patience.

And as a final thought, sometimes it's ok to just do what your brain wants. If you feel really motivated and excited at the thought of doing a blitz marathon, or getting a new book, then it's ok to do that from time to time. Just try and make it the exception than the norm.

References:

Blasco-Fontecilla, H., et al. (2016). Chess and improvement in attention, planning, and problem-solving skills. Research in Developmental Disabilities, 55, 58-63.
Burgoyne, A. P., et al. (2016). The impact of chess on executive functioning in children with ADHD. Journal of Attention Disorders, 20(3), 239-247.
Psychology Today:Could Chess Be a Hidden Therapeutic Tool? (2024)