Train the brain with a fast racket sport
Fast, strategic racket sports load several brain regions at once — the cerebellum (coordination and processing speed), the parietal lobes (tracking the ball in space) and the frontal lobes (constant strategy). Table tennis is a strong pick because it's fast and strategic; get a coach and actually get good, since the skill-building is what does the work.
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The cerebellum is only about 10% of the brain’s volume but holds more than half its neurons, and its job is coordination — physical coordination, but also coordination of thought and how quickly you process information. Exercising it deliberately is a route to sharper processing speed, which is often a sticking point for neurodivergent people.
Fast racket sports do this well because they demand reflex, aerobic effort and strategy together. Table tennis is a standout: at a high level it’s a strategy game played at speed, combining quick reflexes with aerobic exertion and ongoing planning. It works the parietal lobes (tracking where the ball is in space) and the frontal lobes (constantly generating strategy) on top of the cerebellum — several systems loaded at once. The key detail is that casual knock-about isn’t the point; the brain benefit comes from the coordination and strategic demand of improving. Get a coach and train to actually get good — the skill-building under pressure is what drives the effect, in the same family as the broader rule that longer, real effort moves mood and focus more than going through the motions.