The Importance of a Predictable, Yet Flexible, Summer Routine for Kids with ADHD

Blog written by Erin Jones, M.A., M.Ed., LPC 
Image by: Jenniel Roberts, 2016
​If you are the parent of a child with ADHD, you may have had a frequent flyer thought going through your mind as the end of the school year approaches, “School is almost out, and I don’t know what to do with my child who has ADHD!” If this is true, you are not alone! Adjusting to the summer months with children can be challenging. Parenting a child with ADHD can be especially overwhelming. Yet, the long-awaited summer months can also be a wonderful time filled with opportunities for fun, learning, and relaxation for the whole family.  However, for children with ADHD, the lack of structure that often comes with summer break can be challenging. Establishing a daily routine for any of your children over the summer months is important when it comes to peace, productivity, and enjoyment for the whole family. When it comes to kids with ADHD, this is especially true. Though it may sound counterintuitive, a routine based on structured flexibility can help kids feel secure and engaged throughout the summer months. Here are some tips to help you create an effective summer routine for your child with ADHD. 
    Start with a consistent wake-up and bedtime. Consistency is key for children with ADHD. Maintaining a regular wake-up and bedtime schedule helps regulate their internal clock and provides a sense of stability. When kids with ADHD experience poor sleep quality, it can exacerbate symptoms of the disorder, which can then trickle into the sense of chaos in the home.  Aim to keep wake-up and bedtime within an hour of what they were during the school year, which will also help with that adjustment back to the school year!
     Involve your child in the planning of the summer schedule. Involving your child in the planning process can give them a sense of ownership and control over their routine. Let them choose some of the activities and help create the visual schedule. This encourages responsibility and engagement. A visual schedule can be incredibly helpful for children with ADHD. Get creative with your child (kiddos with ADHD are often extremely creative!) and make a visual poster or write out a basic schedule on a whiteboard. Remember to include times for meals, activities, free play, and relaxation, being sure to leave time for spontaneous activities or melt-downtime and time for your response to those incidences. Regaining control after a meltdown will not go well if the family feels rushed to keep to a schedule. While the use of digital apps to outline the day's activities can be helpful for some parents, these methods are less helpful for kids with ADHD than a visually physical schedule because they may lose track of time and become side-tracked more easily. This visual cue helps children understand what to expect and reduces anxiety about transitions.
     Incorporate physical activity. Research has consistently suggested that physical activity is essential for children with ADHD, and it is cited as the best natural medicine for managing the symptoms of ADHD. It not only helps burn off excess energy, but it also helps stabilize mood and improve focus. Include time for outdoor play, as the lighting and fresh air impact neurological chemistry in a positive way and can improve sleep. Activities can include sports, swimming, or even a family walk or hike. Aim for at least 60 minutes of physical activity each day.
     Balance structured and unstructured time. While structure is important, it's also beneficial to allow for some unstructured time, so, allow for flexibility. Yes, having a routine is important, but it's also essential to be flexible. Summer is a time for fun and spontaneity, so be open to changes in the schedule for special events or outings. Flexibility within a structured routine helps children with ADHD adapt to new situations. This means structured flexibility, and if you are the parent of a child with ADHD, you know that rigidity is not your friend. This helps children develop creativity and independence. Balance structured activities like reading or craft projects with unstructured playtime where your child can choose their own activities. This also means that you'll need to plan for downtime. Children with ADHD can easily become overstimulated, often leading to undesirable behaviors, so it's important to include downtime in their routine. This could be a quiet time in their room, reading, listening to calming music, or practicing mindfulness exercises. Downtime helps them and you, the parent, recharge and prevent burnout.
     Set clear expectations and rules. At the risk of sounding cliché here, keep it simple. Having clear expectations and rules helps children with ADHD understand what is expected of them. Avoid sounding off instructions in a long string of to-do lists. Children with ADHD will not remember the list if it is too long. Two steps at a time, no more than three, will help your child succeed. Be specific about what needs to be done and what the consequences will be if rules are not followed. Consistency and clear communication are key.
     Include academic activities. It is important to keep your child’s mind active during the summer. Include time for reading, educational games, or fun learning activities that align with your child's interests. This helps maintain academic skills and makes the transition back to school easier. Try engaging in lessons around gardening, your family pets, the impact of sports and physical activities on the body, or even the history around any of your vacation activities. This will likely be more engaging to your child as it will provide a visual, and hands-on approach!
          Embrace play and silliness! Laughter is good medicine whether one has ADHD or not. Not only does it lift the soul, balance emotions, and create lasting bonds, it actually has an impact on the brain. Being playful and silly with your children models how to let go and connect with others. This can be especially true for kids with ADHD because they can often encounter criticism, reprimand, and feedback from peers that can lead to anxiety and impact self-esteem. I promise, it will not only bring a sense of release from the pressures that accompany ADHD for your children, but you, too, will feel pretty good as a result!
     Incorporate creative activities. People with ADHD are notorious for being creative. Creative activities like arts and crafts, music, or building projects can help improve focus and provide a productive outlet for energy. Encourage your child to explore different hobbies and interests.
Use positive reinforcement. Positive reinforcement can motivate children with ADHD to follow the routine. Praise and reward your child for sticking to the schedule and completing tasks. This builds confidence and reinforces good behavior. For kids with ADHD, reinforcement and feedback, whether positive or consequential, should be as immediate as possible. Also, avoid rescuing your child when he or she does not meet expectations or engages in inappropriate behaviors. Positive reinforcement does not mean your child will never face consequences related to their behavior.
     By establishing a structured but flexible routine, you can help your child with ADHD have a fun, productive, and stress-free summer. According to research, children with ADHD are more likely to have at least one parent with the disorder and parents with kids who have ADHD are more likely to report distress and a sense of chaos in the home. Whether or not you, the parent, also have ADHD or not, or you find your home chaotic or relatively peaceful,  the tips outlined here will help the whole family have a more pleasant and predictable summer. When there is flexible predictability and clear communication, you will find those summer months to be a lot more enjoyable for the whole family. Remember, the goal is to provide a balanced mix of activities and downtime that will keep your children engaged, active, relaxed, and happy. 
     If you'd like to learn more about parenting kids with ADHD, watch for my new book soon to be released: "Parenting Kids with ADHD: Strategies for Reducing Stress and Fostering Your Child’s Success (Especially on Those ‘Tried Everything’ Days!)." 

For more information about Erin and the services provided related to ADHD and parenting at Healthy Horizons, visit:  https://www.yourhealthyhorizons.com/team.html

---