School’s Out: How to Make Summer More Structured

Summer break is a time of excitement and relaxation for many families, but for moms of kids with ADHD, it can also be a period of stress and uncertainty. Without the structure and routine of school, kids with ADHD can find it challenging to stay focused and manage their energy, leading to a challenging home environment. 

But fear not! With some planning and practical strategies, you can create a summer that is enjoyable and manageable for everyone in your family!

1. Create a Flexible Routine

Kids with ADHD thrive on structure, but summer doesn’t have to be as rigid as the school year. Establish a flexible daily routine that includes regular wake-up times, meal times, and bedtimes.

Incorporate a mix of activities such as outdoor play, reading, and quiet time. A visual schedule can help your child understand and anticipate what comes next, reducing anxiety and meltdowns. Post it somewhere they’ll be able to see it easily.

Tip: Use colorful charts or apps to make the schedule engaging and easy to follow.

2. Break Activities into Manageable Chunks

Long activities can be overwhelming for kids with ADHD. Break tasks into smaller, manageable chunks with short breaks in between. For example, instead of a two-hour block of reading, try 20-minute sessions with a 10-minute break for a snack or some physical activity. 

Tip: Use a timer to help your child understand how long each activity will last and when they can expect a break. 

3. Incorporate Physical Activity

Physical activity is crucial for kids with ADHD. It helps burn off excess energy and improves focus. Plan for regular physical activities like swimming, biking, or even a simple game of tag in the backyard. Aim for at least 60 minutes of physical activity each day.

Read more about the benefits of exercise here.

Tip: Morning exercise can help set a positive tone for the rest of the day — and set their circadian rhythm— so consider starting the day with a fun physical activity.

4. Create a Calm Space

Having a designated calm space can be incredibly beneficial for a child with ADHD. This can be a corner of a room with comfortable seating, calming colors, and sensory tools like stress balls or weighted blankets. Encourage your child to use this space when they need to relax and regroup.

Tip: Include your child in the creation of this space to ensure it meets their needs and preferences.

5. Set Clear Expectations and Consequences

Children with ADHD benefit from clear expectations and consistent consequences. Make sure your child understands the rules and what is expected of them. Use positive reinforcement to encourage good behavior and provide immediate and consistent consequences for rule-breaking.

Read more about positive parenting here.

Tip: Use a reward system to motivate your child. Simple rewards like extra screen time or a special treat can be very effective.

6. Encourage Social Interaction

Social skills can be a challenge for kids with ADHD, but summer is a great time to practice. Arrange playdates with friends or enroll your child in group activities like summer camps or sports teams. These interactions help develop social skills and provide a sense of belonging.

Tip: Choose activities that align with your child’s interests to increase their engagement and enjoyment.

7. Limit Screen Time

While it can be tempting to let your child spend hours on screens, too much screen time can exacerbate ADHD symptoms. Set clear limits on screen time and encourage other activities like reading, arts and crafts, or outdoor play.

Tip: Create a daily tech-free time where the whole family engages in screen-free activities together.

8. Plan for Downtime

It’s important to balance activity with downtime. Over-scheduling can lead to burnout and increased stress. Make sure your child has time each day to relax and unwind.

Tip: Downtime doesn’t have to mean doing nothing. Activities like coloring, puzzles, or listening to music can be relaxing and enjoyable.

9. Stay Connected with Support Networks

You don’t have to navigate the summer alone. Stay connected with support networks such as other moms of kids with ADHD, online forums, or local support groups. Sharing experiences and tips can provide valuable insights and emotional support.

Tip: Consider joining a summer support group specifically for parents of children with ADHD to exchange ideas and encouragement.

10. Take Care of Yourself

Remember, you can’t pour from an empty cup. Taking care of yourself is crucial. Make time for your own hobbies and relaxation. Whether it’s reading a book, going for a walk, or having coffee with a friend, ensure you have time to recharge.

Learn more about self-care here.

Tip: Don’t hesitate to ask for help from family members or friends when you need a break.

Here for You 

Summer with a child who has ADHD can be challenging, but with the right strategies and a positive mindset, it can also be a time of growth and fun. By creating a balanced routine, incorporating physical activity, and setting clear expectations, you can help your child thrive. 

And remember, it’s okay to seek support and take care of yourself along the way. Click here to schedule an appointment with our team.

Here’s to a wonderful summer filled with happy memories!