Your Ultimate Guide to an Amazing Summer: Supporting Children with ADHD
Summer's here, and that means a chance for your ADHD'er to kick back, recharge, and just be a kid! While they might be stoked for no school, big changes to their routine can sometimes lead to meltdowns. The secret to a totally awesome summer for everyone? Keeping some structure, boosting those social connections, leaning into your child's strengths, and, of course, making tons of time for fun and chillin' out!
Ready to make this summer their best one yet?
Here are some laid-back tips to help your ADHD'er and YOU rock it:
1. The Power of Structure and Routine
A predictable routine provides a degree of stability that can significantly reduce anxiety and improve focus for children with ADHD.
Establish a Daily Schedule: Craft a daily schedule that integrates structured activities like camps, classes, or sports with ample downtime. To encourage mental flexibility; ADHD’ers can be rigid in their thinking, discuss the upcoming day's agenda with your children each evening.
Consistent Sleep and Meal Times: Regular sleep and meal schedules are vital for preventing meltdowns and enhancing overall well-being.
Picture Schedules: Use visual schedules – think fun charts – so they know what’s next: activities, mealtimes, bedtime.
Time Management Tools: Grab some timers and checklists to make those activity switches smooth. Maybe even laminate their summer schedule so they can check things off as they go – it’s a fun way to get them owning their day!
Predictable Environment: Set clear expectations so everyone knows what’s up. It makes for a calmer, less anxious vibe.
Smooth Transitions: Prepare your child for changes in routine to keep frustrations low and cooperation high.
Heads Up!: Provide 5 or 10 minute warnings before a transition.
Break Down Tasks: Divide transitions into smaller, manageable steps (chunking)
ex - "Pick the toys you want to put away, then organize the drawing items.”
High Fives!: Praise and reward amazing behavior during transitions.
Don't let tantrums take over. Have clear, age-appropriate consequences and stick to them. No empty threats! Remember, your ADHD'er might be a few years behind their peers socially and emotionally.
Offer Choices: Let them feel in control by offering options during a switch (e.g., "Want to read your book first or draw?").
Stay Calm: Be a chill role model, even when they're struggling. The more upset we get, the more hyped up they’ll be. We need to model regulated behaviors for them!
Tell Them Why: Explain why a transition is happening but keep it brief. Say it once and be done. They’re dopamine hunters, so even a negative back-and-forth gives them a hit!
Interactive Fun: Make those visual schedules fun by having them check off tasks
Time Management Tools: Use timers or countdowns to indicate time remaining before a transition.
2. Nurturing Social Engagement and Skill Building
Summer can feel a bit lonely sometimes. So, let’s get those social plans going – it’s super important for your kiddo to grow and feel good!
Encourage Social Interaction: Plan playdates, outings to community events, or enrollment in social groups aligned with your child's interests (e.g., sports teams, clubs, summer camps).
Social Playbook: Help them practice social skills by role-playing or talking about how to read people. As they get older, you might be the only one who tells them if they're being a little rude or not paying attention to others. Sometimes with ADHD and Autism, kids can get so wrapped up in their own interests that they forget to ask others about theirs. This can sometimes lead to feeling left out.
Team Up for Goals: Work with your child to set achievable goals, like learning a new skill or finishing a project. It builds confidence and that "I did it!" feeling. Remember to PRAISE their effort, even if it doesn't go exactly as planned. MANAGE your own expectations! Their willingness to try new things is gold!
3. Have a Blast, Relax, and Take Care!
It’s all about finding that sweet spot between structure and just plain fun. It’s key for feeling good and keeping those ADHD symptoms in check.
Get Moving! Exercise is a BONUS for managing ADHD and staying healthy.
Fun Ways to Move: Encourage sports (team or solo), active play (tag, hide-and-seek, made-up games), martial arts, dance, or even active video games (in moderation!).
Schedule It In: Block out time for exercise every day.
Make it Play: Let your child pick activities and jump in with them when you can!
Big Wins: Physical activity dials down hyperactivity, sharpens focus, helps with sleep, boosts mood (hello, dopamine!), and gives a much-needed break from screens.
Chill Out & Recharge: Give your kiddo chances to just decompress and recharge.
Calm Zone: Create a consistent, quiet spot without too much going on. Think fidget toys or sensory stuff.
Relaxation Hacks: Teach them simple relaxation tricks like deep breathing, tightening and relaxing muscles, mindfulness, or guided meditations. Mindful Kids flashcards are awesome for this!
Downtime is Key: Schedule "brain breaks" throughout the day, make sure they get enough sleep, keep screen time in check, and encourage creative stuff like coloring or drawing.
Screen Time Limits: Aim for no more than one to two hours of recreational screen time daily for kids aged 5-17. (Yeah, I know, it’s tough!)
Clear Rules: Use consistent schedules and timers with parental controls to manage screen time.
Awesome Alternatives: Push for physical activity, hobbies, and real-life social hangs instead of just screens.
Good Stuff Only: Choose educational or interactive apps that really engage them.
Be Straight Up: Talk to your child about why screen time limits are important and work together to find fun alternatives.
Lead by Example: Limit your own screen time.
Watch & Tweak: Pay attention to how screen time affects their mood, sleep, and behavior, and adjust limits as needed.
Consider Low-Key Sports: If your kids aren't super sporty, try non-competitive sports. They get the exercise and fun without the pressure.
Find Your Calm: Be ready for little bumps in the road when routines shift and just stay calm and supportive. Parenting an ADHD'er is a wild ride! Make sure YOU get some downtime too!
4. Medication & Support: Keep It Going
Keeping in touch with healthcare providers is key to managing ADHD symptoms effectively.
Doctor Visits: Keep those appointments with their healthcare provider. Chat about keeping medication going over the summer. It can help them self-regulate, know when they need a break, and help you spot any issues that pop up. This is when we see our kids the most! If you notice their meds aren't working as well, summer's the perfect time to tweak things so they're ready to rock school in the fall.
Therapy & Support: Try to keep up with therapy or other support services if you can. It provides consistent guidance and strategies. Maybe space them out a bit but try not to stop completely. Consistency is usually best, but a much-needed break for everyone can be amazing!
Your Child is Unique! Highlight their awesome qualities and get them involved in activities that showcase their unique strengths. It's a huge boost for their self-esteem and confidence.
Spot the Strengths: Notice what your child genuinely loves and is good at. Talk to them about their interests and find ways they can dive in even more.
Strength as a Tool: Help them channel hyperfocus into cool projects, encourage their creativity, support their passions, and use hands-on activities for learning and remembering. Praise and acknowledge these strengths to build a solid foundation of confidence.
Use Strengths in Play: Get them into active play, creative expression, problem-solving games, and social interactions that line up with what they're naturally good at.
Tackle Challenges with Your Child’s Strengths in Mind: Break down tasks into smaller steps (chunking!), minimize distractions, offer choices to give them a sense of control, and focus on progress and effort instead of aiming for perfection.
By putting these simple strategies into play, you can help your ADHD’er have a positive, productive, and genuinely fun summer, all while supporting their well-being and managing those symptoms like a pro!
If you would like to Take the Next Step Towards More Supportive Strategies for Your ADHD’ers or For yourself!
Consider scheduling a virtual therapy session tailored to your needs. Together, we can work towards your personal goals in a supportive and affirming environment.
Hi! I’m Christine McGowan: Your Partner in Mental Wellness
With years of experience in the mental health field, I specialize in trauma recovery, neurodiversity, and empowering individuals to navigate life's transitions. My approach is rooted in empathy and evidence-based practices, ensuring that you receive the support you need to achieve your personal goals. Together, we can explore your unique journey and foster a deeper understanding of your mental health. Learn more about my approach.