Written by Karen Poole
January 5th, 2024
Parenting a child with ADHD can sometimes feel like you’re juggling a hundred things at once while trying to keep your cool – trust me, I get it! ADHD can make everyday tasks seem like mountain climbs for both kids and parents. But, here’s the good news: you’re not alone, and there are tons of super simple and effective strategies to make life with ADHD a little bit easier. In this blog, I’m sharing 10 ADHD management tips that have been proven to work, all while making life a bit more fun for you and your kiddo (or kiddos!). So, grab your favourite coffee, get comfy, and let’s live into some ADHD-friendly ways to bring a little more calm (and a lot more smiles) to your family life.
(1) Set up a super simple, structured routine
Kids with ADHD thrive on routine. (I know, I know – it might feel like another thing to add to your already packed schedule), but trust me, having a consistent routine helps your child know exactly what to expect throughout the day. When you keep wake-up times, mealtimes, and bedtimes consistent, it can reduce stress for both you and your little one.
Pro Tip: Use a visual schedule! Whether it’s a colourful chart or a digital app like Visual Schedule Planner, having a visual aid will help your child stay on track and see what’s next, reducing anxiety about the unknown.
(2) Break tasks down: Small steps, big wins!
Trying to do everything at once? Not the best idea for kiddos with ADHD. Instead, break tasks down into bite-sized pieces. Think of it as ‘baby steps’ for bigger goals. Whether it’s cleaning their room or doing homework, breaking it into simple, clear instructions will make it less overwhelming. You’ll be amazed at how well they respond to this!
Pro Tip: Use a checklist app and make it fun! Let them check off each step as they go. It’s like a mini celebration every time they complete a task. Check out the TickTick:To-Do List & Calendar App to see if it’s a good fit for you and your kiddo.
(3) Praise their wins: You’re doing awesome, kiddo!
Positive reinforcement is a total game-changer. Instead of focusing on what your child might be struggling with, celebrate what they’re doing right. Whether it’s sticking to a routine, finishing homework, or just being awesome, let them know how proud you are. Those high-fives, hugs and “You did amazing!” moments all go a long way.
Pro Tip: Try a reward chart with stickers! Add little prizes like extra screen time, a snack or a fun outing. Small wins lead to big motivation. Lots to choose from on Amazon, like the Chart Confetti Sticker Chart with 1350 Star Stickers set.
(4) Create a distraction-free homework zone
Homework time can feel like navigating a minefield for kids with ADHD. To make things easier, set up a dedicated, quiet study space where distractions are kept to a minimum. This means no TV, no toys, and no random gadgets lying around. A calm, clutter-free environment will make focusing on homework a lot easier for your cherub.
Pro Tip: Try noise cancelling headphones. They are great for blocking out distractions and creating a more focused workspace for your child. Try Bose QuietComfort SC Wireless Noise Cancelling Headphones, these headphones help reduce distractions by blocking out environmental noise, which can be a game-changer for kids with ADHD during homework time. Combine the headphones with a Brown Noise playlist on Spotify and you’re in the zone!
(5) Get moving: Let’s burn some energy!
Physical exercise is crucial for children with ADHD. Regular physical activity helps reduce hyperactivity, boost mood and improve concentration. Encourage activities like running, swimming, soccer or even yoga that promote energy release and overall well-being. Physical activity not only helps with focus but also improves self-regulation.
Pro Tip: Structured team sports like soccer or martial arts provide both physical and emotional benefits by adding structure and accountability to exercise routines. Jumping on a mini trampoline is also perfect for burning energy while simultaneously helping your child self-regulate. If your child doesn’t have any sensory issues with wearing a watch, the Fitbit Ace 3 Activity Tracker for Kids is a terrific product. It’s a wearable fitness tracker that encourages your child to stay active by setting fun fitness goals. It’s great for promoting daily physical movement.
(6) Visual reminders are your best friend
Visual reminders help kids with ADHD stay on track. Whether it’s a to-do list, a set of sticky notes, a colour-coded chart, app or helpful assistive technology like Smart Displays, visual aids keep everything clear and organised. These simple cues can help your child remember what to do next, even if they are distracted or feeling overwhelmed.
Pro Tip: The Bella Linda Smart Displays not only help your child, they also help keep us parents on track, too! Perfect for the living room area (central spot in the home), you can customise your Smart Screen to have audio and visual prompts pop up on the screen when needed. Create reminders for taking medication in the mornings, getting ready for school, homework time etc. And bonus, these screens don’t need to be an out-of-pocket expense for you. If your child has an NDIS plan with an assistive technology bucket of funding allocated, work with your Occupational Therapist for a letter of support to purchase one using the NDIS funds. Available in a wide range of colours and sizes, find one that will suit your needs here.
(7) Keep it short and sweet: Clear communication works wonders
Kids with ADHD can have a hard time following lengthy instructions. So, try keeping things short and simple. Instead of giving them a 5-minute rundown, break things down into smaller, digestible chunks. It will be easier for them to focus and complete tasks step by step. You can simplify things further by using the ‘First/Then’ technique. For example: First, shower…Then, dinner. If you find yourself presenting lots of options and receiving a blank stare back (hello overwhelm!), this is a good opportunity to use the concept of ‘Choice of Two’. Provide two clear options for your child to pick from to help speed up the decision-making process, reduce overwhelm and empower your child feel like they are in control by making the decision that feels best for them.
Pro Tip: Write down instructions or make a visual guide for your child to refer back to – this way, they’re not left wondering what comes next. You can also hold up two tangible items (for decision making) to emphasise the visual in the ‘Choice of Two’ concept. To learn more about this concept, grab a copy of ‘Choice of Two’, here.
(8) Design a haven: Transform your home
Kids with ADHD are often hypersensitive to sensory input. This means that loud noises, bright lights and clutter can send their stress levels through the roof. By creating a calm and quiet environment, you’ll help them feel more at ease and better able to focus.
Pro Tip: Learn all the tips, tricks, resources and products you need to transform your home (whether you’re renting, building or keen to renovate) in the course Designing A Haven: Transforming Your Home For Neurodivergent-friendly Living. This course can be paid for out of NDIS funding with the line item 15_038_0117_1_3 Training for Carers/Parents, Development of Daily Living And Life Skills, Improved Daily Living Skills. To read what’s included in the course and to register for the next session, click here.
(9) Practice mindfulness together: Breathe in, breathe out
Mindfulness and relaxation techniques can work wonders for ADHD. Teaching your child deep breathing exercises, progressive muscle relaxation or even simple meditation can help them calm their mind, focus better and reduce impulsivity. It’s like giving their brain a mini-vacation.
Pro Tip: Apps like Headspace have kid-friendly meditation sessions. Start with a few minutes a day and build up as they get the hang of it.
(10) Get your village involved: Teamwork makes the dream work
You don’t have to do it all on your own – collaborating with teachers, therapists and other caregivers can make a huge difference in how your child manages their ADHD. Make sure you’re on the same page, whether it’s creating an Individual Curriculum Plan (ICP) or simply sharing strategies for home and school life. It’s all about teamwork!
Pro Tip: Join ADHD support groups or online forums to connect with other parents. Sharing tips and experiences is an awesome way to get new ideas and find emotional support.
Managing ADHD on its own, or when it’s a comorbidity with Autism, can feel like a roller coaster ride, but these 10 ADHD Management tips can help smooth out the bumps and make everyday life a bit easier for both you and your child. With a bit of routine, some positive reinforcement and a calm environment, your child will thrive. So, take a deep breath, try out a few of these strategies (and products and courses) and remember that you’re doing an amazing job as a parent!
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