The Importance of Routine For Kids with ADHD
Every morning can begin to feel like a race against the clock. Do you relate to the tornado that can sometimes come with trying to get your child dressed, fed, and out the door without any last-minute meltdowns or forgotten homework? If you’re raising a child with ADHD, this scene is all too familiar. But what if there was a way to transform that chaos into calm? There are rarely silver bullet solutions for most things that have to do with bringing up our young people, but a close facsimile exists. With the basic use of routines, you can transform morning chaos into something calmer. When you’re parenting a child with ADHD, finding effective ways to manage their time and responsibilities can be challenging. Building a consistent ADHD routine can help create structure and reduce daily stress—for both you and your child. In this article, we’ll walk you through why routines are essential for school success and offer practical steps to develop routines that actually work.
Why Is An ADHD Routine Important For School Success?
Building a daily routine will help your child thrive in school, especially where living with ADHD can create obstacles to your young person. Here are five reasons why establishing a consistent routine is important for kids with ADHD:
Predictability Reduces Anxiety Children with ADHD can feel overwhelmed by the unpredictability of their day. A routine offers them a sense of security, reducing the anxiety that comes from uncertainty.
Improves Focus and Time Management By establishing blocks of time for different activities, routines can help improve focus. It teaches your child when to concentrate on tasks like homework and when to relax.
Encourages Habit Formation Repetitive actions, like preparing for school in the same order every day, encourage habit formation. This helps your child get into the rhythm of essential tasks without constant reminders.
Promotes Self-Regulation When your child knows what’s coming next, they’re more likely to engage in self-regulation. This can make transitions between activities, like moving from play to homework, smoother.
Supports Academic Success A structured schedule ensures that schoolwork is given a dedicated time, minimizing the rush to complete assignments or study at the last minute. Over time, this can improve academic performance.
How To Build A Routine With ADHD For School Success
Routines give your child a roadmap to follow, but they also create a sense of partnership between you and your child. By working together to establish a routine, you help them gain independence and reduce the daily push-pull of reminders and arguments. Creating an ADHD routine for school success involves careful planning and some trial and error. The key is consistency and flexibility—allowing your child to grow into their routine while adjusting when necessary.
Building The Routine
Here’s a step-by-step guide to creating an ADHD-friendly routine that supports school success:
Prepare The Night Before Mornings can be hectic for any family, but they’re particularly challenging for kids with ADHD. Preparing the night before—packing lunches, laying out clothes, organizing school materials—can reduce morning stress and help your child start the day more smoothly.
Explaining The Routine to Kids Kids with ADHD benefit from understanding the "why" behind routines. Explain to them the importance of each part of their schedule and how it helps make things easier.
Use Visuals: Calendars and Whiteboards Visual reminders like calendars or whiteboards work wonders for kids with ADHD. These tools reinforce their daily tasks and allow them to see how their time is structured, providing a sense of accomplishment as they check items off. (Letting the child decorate their own board or choose the stickers) makes it more engaging.
The After-School Schedule Once the school day ends, it's essential to keep your child’s routine consistent. Set aside specific blocks of time for homework, chores, and free time. Include breaks to prevent burnout, and ensure there’s space for relaxation before bed.
Adapt the Routine to Your Child's Preferences: If your child enjoys visuals, use color-coded charts or stickers. If they prefer verbal reminders, a daily conversation about the plan can help.
Create Buffer Time: Transitions can be hard for kids with ADHD, so include a few minutes of buffer time between activities. This can prevent frustration when moving from one task to another.
Some Food for Thought
Consistency is indeed a key element in creating a sense of security and predictability for children, but it should not come at the expense of flexibility. As much as we strive to maintain routines, it is equally essential to be adaptable to the unexpected twists and turns that life may throw our way. Children, like adults, have their good and bad days, and it's crucial to recognize when flexibility is needed to accommodate their emotional needs.
Furthermore, family dynamics are constantly evolving, and plans can change in an instant. It's vital to be ready to pivot and adjust schedules accordingly, ensuring that the well-being and happiness of the child remain the top priority. By being open to modifications and willing to embrace change, parents can foster resilience and problem-solving skills in their children, teaching them that it's okay to veer off course at times.
Ultimately, the balance between structure and flexibility is delicate but achievable. By providing a stable framework while allowing room for spontaneity and adaptation, parents can create an environment that is nurturing, supportive, and conducive to growth. The goal is not to eliminate all disruptions but to teach children how to navigate them with grace and confidence, instilling in them the invaluable lesson that life is full of surprises, and it's our ability to adapt that truly matters.
Should I Let My Children's Teachers Know About Their ADHD?
Yes, it’s a good idea to communicate your child’s ADHD condition to their teachers. Discussing their specific needs can help ensure they receive personalized support at school. Teachers may implement accommodations, like extended time for assignments or more frequent breaks, which can improve both learning and the adherence to routines.
It’s also beneficial for teachers to understand your child's routine, so they can provide reminders or structure that complements what you’ve built at home. Some teachers know a great deal about ADHD. Others may specialize in other areas, so when discussing your child’s ADHD with their teachers, consider providing them with a copy of your child’s routine or any specific accommodations that help at home. Encourage open communication so that teachers can offer feedback on what’s working in the classroom and where adjustments may be needed.
Keep Consistent With The Routine
Consistency is the cornerstone of any successful ADHD routine. Here’s why staying consistent is crucial and common pitfalls to avoid:
Staying Up Late Sleep is essential for ADHD management. Ensure that your child follows a regular sleep schedule. Late nights disrupt the next day’s routine, leading to struggles with focus and time management.
Playing Too Many Video Games While some screen time is okay, overindulgence can interfere with focus and make it harder to follow a routine. Be mindful of how much time is spent on electronics, especially before bed.
Poor Diet Healthy meals help maintain energy and focus. Make sure your child eats a balanced diet throughout the day to keep their body and mind in sync with their routine.
Avoid letting special occasions or weekends completely derail the routine. Flexibility is okay, but the more consistent the schedule, the better your child will adapt.
Summary
Establishing a routine for your child with ADHD is one of the most effective ways to promote school success and reduce daily stress. From building predictable habits to ensuring proper time management, routines provide the structure kids with ADHD need to thrive. Remember to communicate with teachers, remain consistent, and avoid common pitfalls like inconsistent sleep or excessive screen time. Remember to work from a place of compassion both for yourself and your young person. Creating a successful routine is a journey—one that involves patience, trial and error, and ongoing communication with your child and their teachers. But with each small win, you’re helping your child develop the skills they need to succeed, not just in school but in life.
If you need help developing a personalized routine for your child with ADHD, we can help! Reach out to book a session with one of the therapists at Mindwise Counselling.
Call/Text: 236-565-5336
Thanks for being here!
Terri-ann Wilson, M.Ed., MACP (Qualifying)
References
Bradley S. Peterson, Joey Trampush, Margaret Maglione, Maria Bolshakova, Mary Rozelle, Jeremy Miles, Sheila Pakdaman, Morah Brown, Sachi Yagyu, Aneesa Motala, Susanne Hempel; Treatments for ADHD in Children and Adolescents: A Systematic Review. Pediatrics April 2024; 153 (4): e2024065787. 10.1542/peds.2024-065787
Drechsler, R., Brem, S., Brandeis, D., Grünblatt, E., Berger, G., & Walitza, S. (2020). ADHD: Current Concepts and Treatments in Children and Adolescents. Neuropediatrics, 51(5), 315–335. https://doi.org/10.1055/s-0040-1701658
Lu, S. V., Leung, B. M. Y., Bruton, A. M., Millington, E., Alexander, E., Camden, K., Hatsu, I., Johnstone, J. M., & Arnold, L. E. (2022). Parents' priorities and preferences for treatment of children with ADHD: Qualitative inquiry in the MADDY study. Child: care, health and development, 48(5), 852–861. https://doi.org/10.1111/cch.12995
Selman, S. B., & Dilworth-Bart, J. E. (2024). Routines and child development: A systematic review. Journal of Family Theory & Review, 16(2), 272–328.https://doi.org/10.1111/jftr.12549
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