Balancing the Brain: How the Zing Program Can Help ADHDers Improve Focus, Memory and Impulse Control
I first came across the Zing Program in Edward Hallowell and John Ratey’s book ADHD 2.0. In it, Hallowell talks about a young boy from China named Samuel who had trouble in school with focus, retention of information and impulse control. Hallowell sent him a short version of the Zing program and asked his mother to make sure Samuel did the exercises every day for thirty minutes. The results were stunning: Better focus, better grades and less disruptive behavior in class. And all of this without medication. I was impressed.
Then I encountered balancing exercises again in another book by Hallowell and Ratey: Delivered from Distraction. This time, Hallowell used the precursor of Zing – the Dore Method - with his son Jack, who struggled to read. Jack had dyslexia and thus didn’t enjoy books at all, which Hallowell found unfortunate. So he asked his son to commit to a number of daily balancing exercises, and after just a few months, Jack went from dreading reading to genuinely looking forward to his books at night. Again, it sounded amazing. I became really curious and wanted to know more about the program. Here is what I found:
What is the Zing Program?
The Zing Program was formerly named Dore Program, after its founder Wynford Dore. It’s based on neuroscientific findings and consists of short, 10-minute coordination exercises you do twice a day in your home. Those exercises include simple movements that challenge your body and brain at the same time, in particular a part of your brain called the cerebellum.
When we think of the cerebellum, we usually think of it handling balance, but it is also connected to our executive functions that help with attention, memory, emotional control, or learning. Basically, by training our balance system, we’re helping our cerebellum communicate better with the prefrontal cortex and, by extension, with our executive functions, that are tightly connected to the prefrontal cortex.
What does research say?
As Hallowell notes in his two books, no large-scale randomized trial has been conducted yet to evaluate the program directly. However, a bit more digging brought to light the following findings:
Early studies of the Dore Program (from which Zing evolved) showed reading and attention improvements but have been criticized for methodological weaknesses (see Wikipedia for a number of sources at the bottom of the article).
Recent reviews highlight that coordinative and balance exercises often boost cognitive function and emotional regulation in ADHD.
One narrative review/pilot called the Brain Benefit Movement (BBM) found that combining cerebellar exercises with mindfulness and breathing yielded measurable gains in attention and anxiety control among ADHD and autistic individuals.
Taken together, these findings suggest that consistent movement-based cerebellar stimulation like Zing’s routines can support foundational brain systems often weakened in ADHD.
So, how does Zing actually work?
If you're wondering what doing Zing looks like in real life, here's a simplified version based on how Hallowell describes it and what the program itself lays out.
Step 1: Start with a learning assessment.
Before you dive in, Zing helps you figure out where things are getting stuck. Is it focus? Working memory? Visual tracking? The idea is to personalize the exercises to fit what you or your child really need.
Step 2: Do short, daily exercises.
This is the heart of the program. You spend about 10 minutes twice a day doing balance-based activities, like standing on one leg with your eyes closed, holding a plank, juggling, or using a wobble board. At first, it feels kind of playful (or even silly), but the repetition and gradual challenges are where the brain-training magic happens.
Step 3: Re-check progress each month.
Every few weeks, Zing recommends reassessing your progress. Are things improving? Is attention stronger? This helps keep the program adaptive and motivating.
Step 4: Optional emotional support tools.
After the first 10 days, some people integrate simple self-regulation tools like EMDR-inspired exercises (basically, calming visual cues) to help with stress or anxiety. This is totally optional but can be helpful if emotions tend to get tangled up with learning challenges.
Step 5: You’re not alone. There’s support.
Zing also includes guidance and encouragement, either through their app or trained coaches. This is a huge bonus because sticking with daily practice is way easier when someone’s cheering you on.
Big picture?
Over time, these brain-body exercises can help strengthen the connections between the cerebellum (your brain’s balance center) and the prefrontal cortex (where focus, planning, and memory live). The goal is to make tasks like reading or paying attention feel less effortful and more automatic.
Is Zing really effective?
As far as I could tell from my own research, we’re still in the early days when it comes to hard science, but here’s what we know so far:
Anecdotal evidence like Dr. Hallowell’s personal experience with his son Jack was striking: Zing helped turn reading from something Jack avoided to something he genuinely enjoyed. Along the way, Jack’s confidence and emotional resilience also grew.
Earlier research based on Zing’s roots (like the Dore Program) suggest better focus and reading outcomes, though critics have pointed out that those studies weren’t always rigorous or peer-reviewed.
Smaller studies consistently suggest that cerebellar training, like what Zing does, can improve executive functioning. That includes things like self-regulation, memory, and attention, which are often difficult for ADHD brains.
So, no, Zing isn’t “proven” the way a new medication is. But there’s a meaningful mix of theory, real-life success stories, and emerging research that points to it being a helpful supplement, especially when it’s combined with other supports like coaching, medication, or therapy.
Who might benefit?
If you or your child have ADHD, dyslexia, or just struggle with focus and emotional ups and downs, Zing might be worth exploring. Especially if you’ve tried more traditional learning or behavioral approaches and found them frustrating or ineffective.
Zing works best when done consistently, usually around 10 minutes a day, twice a day, for at least 8 to 12 weeks. It’s not something you’ll notice overnight, but the gradual shifts can be powerful. You might see improved reading fluency, fewer emotional meltdowns, or better time management. Some families use simple tools at home, like behavior checklists or mood trackers, to keep an eye on progress.
And it doesn’t have to stand alone. Zing can be part of a bigger toolbox: think ADHD coaching, medication, sensory tools, or parent training programs. It’s a flexible, brain-friendly complement, not a replacement, for proven therapies.
How to get started?
When I looked at the Zing website, I found it quite pricey and wasn’t sure whether I wanted to commit to the full program right away.
If you feel like me, you can get started using Hallowell’s “homespun version of the Zing program” he suggested to Samuel, the boy in China who improved “within a matter of weeks – noticeably so” (ADHD 2.0, p. 48) According to Hallowell, you can do it in any order you want, for thirty minutes every day:
Stand on one leg for one minute or until you fall over.
Stand on one leg with eyes closed for one minute or until you fall over.
Take off socks and then put on socks without sitting down.
Stand on wobble board for as long as he can, up to five minutes, then do it with eyes closed.
Sit on exercise ball with feet off the floor for as long as you can, up to five minutes, then do it with your eyes closed.
Put five playing cards on the floor. Standing on one leg, bend over and pick up one card at a time.
Do a low plank hold (elbows down on the ground, feet extended behind) for up to three minutes.
Learn to juggle balls, and then spend three to five minutes juggling. (ADHD 2.0, p. 48)
What I like most about the exercises? They’re fun and can be done on your own or together as a family, turning it into a game. They invite you to try something different: to explore how movement and brain training can make life a little smoother. Give it a try and tell me what you think.
Final thoughts
Zing isn’t a cure-all. But if you or your family is looking for non-invasive, brain-based ways to support attention, reading, and emotional regulation, it’s a compelling option. It’s backed by stories like Jack’s. It’s grounded in real neuroscience. And it’s endorsed by one of the most respected voices in the ADHD community.
If you’re curious, I’d recommend starting with their free online assessment: https://www.zingperformance.com/. That’s what I did and it helped me see exactly where the biggest struggles were. Then move on and try Hallowell’s exercises for a little while until you know whether it is for you.
Who knows? It might just be the missing piece you've been looking for.
