Summer can be a challenging time for parents raising children with ADHD. With longer days, increased freedom, and often less structure, it can be difficult to stay on top of managing ADHD symptoms. That’s why it’s so important for ADHD parents to have support during this time. In this blog post, we’ll provide essential tips and ADHD parent support to help make your summer a successful one.
Structure the day around some activity
As a parent of a child with ADHD, it’s important to keep their day as structured as possible. Creating a daily schedule with blocks of activities for your child to participate in will help provide a sense of structure and normalcy to their summer days. This will also help your child manage the time blindness that is common in ADHD brains. Structuring their day around activities they are interested in will also make it easier for them to stay interested. Activities like swimming, art classes, sports, or music lessons are great ways to keep your child busy while having fun, provided they are areas of interest for them to start with! If your child has a hard time getting started, try to work out what’s the block for them. My son often hated going places because he couldn’t envisage the fun he was going to have. Often, I would have to use an instant reward to get him there and once there, he would have a great time.
Use a printed calendar to see the time
For parents of children with ADHD, using a printed calendar can be an effective tool for visualizing the passing of time. Having a physical calendar to look at and plan with can help both children and parents manage the day and plan ahead. The visual reminder of upcoming events can help children and parents alike to stay on track and meet expectations. Get your child to suggest activities to do also and put them on the calendar.
A printed calendar also gives ADHD parenting tips such as writing down the expectations for the day and setting up a reward system for tasks completed. Setting out specific goals for each day can help to make sure that tasks are done on time. So if you have an expectation of your child doing a physical activity before screen time, marking this on the calendar creates a daily reminder for all. Or if you have a ban on screen time within times during the day, you can also note this on the calendar.
Be flexible
It is important to stay flexible and adjust your parenting approach as needed. Make sure you are open to changes in your plans and activities throughout the day. When things don’t go as expected, it is important to maintain a positive attitude and look for opportunities to embrace the unexpected. If you have a child who has difficulty adjusting to change, acknowledging the disappointment that goes with changed plans can go a long way in helping your child manage their emotions. Additionally, don’t be afraid to ask for help when needed. It can be beneficial to enlist the support of family members, friends or other parents who are also raising children with ADHD. Having a backup activity attractive for your child will also help them accept change and the disappointment that can go with it.
Encourage outdoor activity
Physical activity is an important part of managing ADHD symptoms, and it can also provide a great outlet for energy and stress relief. For parents of children with ADHD, encouraging outdoor activity is key to keeping them healthy and helping them focus. Make sure to also plan activities that cater to your child’s interests – whether it’s team sports, individual pursuits, or simply playing tag in the backyard. Challenge your family to find a new playground you haven’t been to before and if it has a coffee shop, that’s extra points!
For those who may struggle to engage in regular physical activity, breaking down activities into achievable goals can be a great way to motivate them. This could include completing a certain number of laps around the park, running a certain distance, or learning a specific sport skill. Setting small, measurable goals and rewarding progress can help children with ADHD stay focused on physical activity over the summer. Above all, try to keep it fun for all.
Remember the basics: Food, and sleep
Food and sleep are important aspects to remember when helping your child regulate their emotions. Hangry is a real thing! When a child with ADHD is hungry, they can become more irritable, impulsive and prone to outbursts. Regular meals should include fruits, vegetables, protein, and whole grains. If your child struggles to eat certain types of food, make mealtimes fun by introducing recipes or engaging in conversation at the dinner table. Have a picnic in the backyard or local park. Beware of restaurants at the end of the day. The expectation to sit and wait for a meal may often just be too much for a child at the end of the day. I often fed my child before we went to a restaurant so then I didn’t care what he ate when there and he was more able to manage his emotions.
Sleep also plays a critical role in managing ADHD symptoms and often regular bedtime gets ignored in school holidays. As a parent, be aware that if your child has a late night, their ability to regulate will be less the following day. So the following night, try to ensure an earlier night to allow recovery. The usual advice is to be off screens an hour before sleep and to have a calming routine will still apply to help your child go to sleep.
Watch your expectations
As parents raising children with ADHD, it is important to be aware of your expectations for your child’s behaviour. If you are spending time with other family members and friends, know when your child needs a break and don’t be afraid to stay out of activities if it’s too much for your child. Remember to focus on their strengths and celebrate small successes instead of expecting perfection. Additionally, provide positive reinforcement when your child does meet the expectations.
With these ADHD parenting tips, you can create an environment of acceptance and understanding that will help your child thrive this summer.
Email Susan you’d like to know more about the ADHD parent support that’s available.
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