Can you believe it’s already the end of August? Days are getting shorter and mornings are crisper. While many parents may be singing, “It’s the most wonderful time of the year,” children and youth who live with ADHD and their parents may be approaching the new year of school with more trepidation than excitement.
New schools, teachers, routines, learning, and expectations can be overwhelming for students and their parents as they prepare for the school year. This article will share some thoughts and best practices to support learners living with ADHD, though it is important to remember that not all strategies will work for all learners.
Routine, routine, routine.
Routine and structure are helpful for both neurotypical and neurodiverse students. Particularly for neurodiverse students, consistent and predictable routines can reduce anxiety by providing a sense of stability and predictability and by reducing the decision-making effort that inconsistency requires.
Routines, while super effective once they are set up, can be challenging to establish. Additionally, routines will be different for learners of different ages.
Here are a few thoughts on setting up an effective routine:
Morning
For children – Develop a step-by-step routine for getting ready in the morning. Use visual checklists or charts to help your child remember each step.
For teens – Get their input and agreement in creating a routine that works for them. It’s important to remember that teenagers are wired to stay up late and get up late, however school schedules often demand an early start[i]. This conflict between internal tendencies and external expectations can mornings a challenging time for teens and parents. Understanding the basics of brain development can both help parents meet their kids where they are, and also provide teens with self-insight that can empower them in making decisions that support their success.
Homework Time
For children – Designate a specific time and quiet space for homework. Consistency helps in creating habits and minimizing distractions.
For teens – As with the morning routine, invite your teen’s input in creating a homework routine that works for them. When you have their buy-in, teens are more invested in making it work – at least initially…you’ll often find that buy-in for routines evaporates when there is fun to be had. Designate a space with minimal distractions for homework. This may be the time to look at ‘chunking’ blocks of time, for example, 20 minutes of homework followed by a 10 minute break.
Sleep
For children – A regular bedtime routine helps ensure sufficient rest, which is essential for managing ADHD symptoms[ii]. Aim for a calming pre-sleep activity, such as reading or listening to soothing music.
For teens – Good quality and sufficient sleep is equally important for teenagers, whose rapid growth and development phases add to the energy draw on the brain. ADHD itself as well as ADHD medication can have a negative impact on sleep, making best practices such as good sleep hygiene and limiting screen time before bed critical to setting your teen up for the restorative sleep that they need. As with anything, having your teen’s buy-in, and their input on how to structure their sleep routine will go a long way towards making this routine consistent.
A Team Approach
Collaboration between parents, educators, and school staff is essential for supporting students with ADHD.
Here are some suggestions to foster effective communication with your child’s teachers:
Provide teachers with information about your child’s ADHD, including their strengths, challenges, and strategies that work best for them. This can help teachers tailor their approach to your child’s needs. With teens, it is particularly important to engage them in deciding what to share and when.
If applicable, work with the school to develop an Individualized Education Program (IEP) or 504 Plan. These plans can provide accommodations and modifications to support the student’s learning needs.
Schedule regular meetings with teachers to discuss progress, address concerns, and adjust strategies as needed. This engagement, even for your teen in high school, can act as a second line of communication if your teen becomes overwhelmed and falls behind. A relationship with your teen’s teachers gives them a communication channel that can help address issues before they become unmanageable.
Working together, students, parents and educators can chart a path to a successful educational journey. It may not happen overnight, and progress is not often a straight line. Start with small and gradual changes, get buy-in and collaboration wherever possible, and be patient with yourself and your child.
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This article only touches on a few of the key elements that can contribute to a smoother back-to-school season. There are great resources that both parents and students can leverage to come up with their own strategies, routines and best practices. A few of my favourites are:
The Centre for ADHD Awareness, Canada
References
[i] The Teen Brain: 7 Things to Know: https://www.nimh.nih.gov/health/publications/the-teen-brain-7-things-to-know#:~:text=In%20adolescence%2C%20melatonin%20levels%20stay%20high%20later%20at,sleep%20at%20night%20can%20help%20support%20mental%20health.
[ii] ADHD and Sleep Problems: Why You’re Always Tired – Attitude Magazine: https://www.additudemag.com/adhd-sleep-disturbances-symptoms/
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