If you’re parenting a child with ADHD, you’ve probably noticed that life can feel like a whirlwind at times. Kids with ADHD often struggle with attention, organization, and impulse control, which can make it harder for them to manage their day-to-day activities. One of the best tools to help them—and ourselves—is establishing a routine.
Routines bring structure, predictability, and calm to daily life, which can be especially beneficial for children with ADHD. In this post, I’ll explore why routines are so important and offer some simple strategies to help you create one that works for your family.
Children with ADHD thrive on routine because it provides a sense of security and helps reduce the anxiety that comes from unpredictability. Here’s why routines are a game-changer:
1. Promotes Focus and Structure
Kids with ADHD often find it difficult to stay focused or switch gears between tasks. Routines help them know what to expect next, making transitions easier and giving them a roadmap for the day.
2. Builds Independence
Having a set routine teaches kids responsibility and independence. When the same tasks happen at the same time every day, children learn what needs to be done and begin to complete those tasks with less supervision.
3. Reduces Emotional Overload
Kids with ADHD are often more emotionally sensitive, and changes or unexpected events can trigger meltdowns or stress. Routines create a sense of stability, which helps minimize these emotional responses.
4. Improves Time Management
Time management can be a huge challenge for kids with ADHD. Having a routine teaches them the concept of time and helps them practice estimating how long tasks will take. A consistent daily structure also shows them how to break their day into manageable chunks, making large tasks feel more achievable.
5. Helps with Sleep
Many parents of children with ADHD know that bedtime can be a battle. Establishing a consistent bedtime routine can make a world of difference. A calming sequence of events like bath time, reading, and lights out at the same time every night can help signal to your child that it’s time to wind down.
Establishing a routine for your child with ADHD can feel daunting at first, but it’s worth it. Routines bring a sense of calm, predictability, and stability to their day, which is incredibly helpful for children who might otherwise feel overwhelmed by the chaos of daily life.
How to Create a Routine for Your Child with ADHD
Now that we’ve covered why routines are important, let’s talk about how to create one that works for your family. The key is to start small, keep it consistent, and involve your child in the process!
1. Start Simple
You don’t need to overhaul your entire day at once. Pick one part of the day—like the morning routine or bedtime—and focus on establishing a consistent flow for that period. Once that becomes a habit, you can add more structured routines for other parts of the day, like after school or dinnertime.
2. Create a Visual Schedule
Kids with ADHD often benefit from visual reminders. A simple chart or checklist that shows the sequence of activities can be incredibly helpful. For younger kids, pictures of each activity can be a fun way to keep them engaged. Older kids may prefer a written list or a digital schedule they can follow on a device.
Place the schedule somewhere visible, like the refrigerator or your child’s room, so they can refer to it throughout the day.
3. Be Consistent
Consistency is key to making a routine stick. Try to keep tasks and activities at the same time every day. If mornings are chaotic, for example, establish a routine where breakfast, getting dressed, and heading out the door happen in the same order each day. Over time, this structure will help mornings run more smoothly.
4. Include Breaks and Downtime
Kids with ADHD can get easily overstimulated, so it’s important to build breaks and downtime into their routine. Schedule in short breaks for play or relaxation between tasks like homework or chores. This helps your child recharge and return to tasks with a fresh mind.
For example, after a period of focus (like homework), they might benefit from 10 minutes of free play, movement, or a quiet activity like drawing.
5. Celebrate Successes
Recognizing and celebrating small victories can go a long way! When your child follows the routine or completes tasks independently, make sure to acknowledge it. Praise their efforts, and offer encouragement even if things didn’t go perfectly. Positive reinforcement will help motivate them to stick to the routine.
6. Be Flexible When Needed
While consistency is important, life happens. There will be days when things don’t go as planned—and that’s okay. If something unexpected comes up or the routine gets thrown off, try to go with the flow and get back on track when possible. The goal is to create structure, but it’s important to remain flexible and adapt when necessary.
Sample Routine for Kids with ADHD
Here’s a simple routine that you can customize to fit your family’s needs:
Morning Routine:
- Wake up and get dressed
- Breakfast
- Brush teeth
- Gather school supplies/backpack
- Head out the door
After-School Routine:
- Snack
- Homework time (with breaks)
- Playtime or screen time
- Chores (if any)
- Dinner
Bedtime Routine:
- Clean up toys/clothes
- Bath or shower
- Read a book or listen to calming music
- Lights out at the same time every night
Establishing a routine for your child is a little bit more work upfront but it is worth it. Routines bring a sense of calm, predictability, and stability to their day, which is incredibly helpful for children who might otherwise feel overwhelmed by the chaos of daily life. Remember to be patient with both yourself and your child as you implement these changes—it takes time for routines to become second nature, but the benefits are long-lasting.
