Starting the Year Gently: Support Over Pressure
January often arrives with a quiet sense of pressure...
New routines. New expectations. A feeling that we should be “back on track” after the holidays — even when everyone is still tired, dysregulated, or finding their feet.
If your child has ADHD, the start of the year doesn’t need to be about doing more.
It works best when it’s about feeling safe, supported, and regulated first.
Let’s reframe what a “good start” really looks like
A strong start doesn’t mean perfect mornings, calm siblings, or children who jump happily into routine.
It looks more like:
• Easier transitions (even if they’re still messy)
• Fewer emotional explosions over time
• Your child slowly rebuilding capacity for structure
• You responding with curiosity instead of urgency
Progress happens quietly.
Regulation before routine
Before tightening schedules or expectations, focus on helping your child’s nervous system settle.
That might look like:
• Predictable mornings, even if they’re slow
• Visual cues instead of repeated verbal reminders
• Extra connection before school or activities
• Lower demands at home while routines rebuild
When kids feel regulated, routines stick more easily.
Start small — really small
ADHD brains can feel overwhelmed by “fresh starts.”
Instead of resetting everything, choose one anchor:
• One consistent morning step
• One calm after-school ritual
• One predictable bedtime element
Consistency beats intensity every time.
For parents too — grace matters
You don’t need to have it all figured out in January.
You’re allowed to:
• Ease back into structure
• Adjust expectations
• Change what isn’t working
• Prioritise connection over control
You’re not behind.
You’re building a foundation — and that takes time.
This year doesn’t need perfection.
It needs compassion, predictability, and support — for your child and for you.
