6 Ways to Build a Healthy Routine for Kids with ADHD

Parents

8 July

When your child has ADHD, routines can feel impossible — but they’re also one of the most powerful ways to support focus, emotional regulation, and confidence.

This week, I’m sharing 6 practical ways to build executive functioning skills at home, gently and consistently.

1. Break Tasks into Smaller Steps

Instead of saying “Do your homework,” try:

“Get your book out.”

“Write your name.”

“Start with question 1.”

Little wins build momentum!

2. Make the Invisible Visible

Sticky notes, checklists, and timers are simple tools that can make a big difference for children with ADHD. These supports help break tasks into steps and make time feel more concrete and manageable.

Another helpful tip?

Time how long a fun or familiar activity takes — like brushing teeth, building Lego, or watching an episode of a show. This gives children a real sense of how long things actually take, which builds time awareness in a brain that often struggles to "feel" time.

3. Use Positive Reinforcement
Celebrate effort, not perfection.
Did they sit down to start their work? Praise it.
Tried again after a break? High five!
Motivation follows encouragement.

4. Set Up a Supportive Homework Space
Choose a clutter-free spot with everything they need: pencils, timer, checklist, water bottle. Consistency reduces overwhelm.
Try using the body doubling method — sit with your child and work on your own task while they do homework.
It helps reduce nagging and shows them that even adults have to focus on “boring” tasks too.

5. Include Movement Breaks
Short bursts of exercise between tasks can reset focus and energy. Even a quick dance break, trampoline jump, or walk around the block helps.

6. Use Tools & Tech Wisely
Try apps like visual timers, reminder alerts, or even calming music during homework. Tech doesn’t have to be a distraction — it can be a powerful support.