Back to School with ADHD: 10 Simple Routines to Calm the Chaos and Support Your Child
Back-to-school season is exhausting and overwhelming, especially for families navigating ADHD. From organizing supplies to managing emotional transitions, the start of the school year can both help and hinder kids with ADHD. What’s the most successful way to manage this time of year? Simple, consistent routines tailored to your child’s needs. As a Certified Professional Organizer, Gigi, and mom, I’ve seen how important small, consistent routines can make a big difference for you and your family. Here are 10 ADHD-friendly routines that bring calm to the school year and support everyone’s emotional regulation.
A great day starts the night before.
With a good night’s rest, everyone has better capacity in the morning and during the school day. Start early with getting ready for bed and create rituals that enrich that time.
- Outdoor time to run around and get fatigued.
- Early bath and pajamas for everyone, including parents.
- Time to wind down without electronics an hour before bed.
- Cool, dark rooms with noise or music to calm everyone.
Start the day with a checklist.
No need to stretch working memory! Start the day with a visual checklist for simple required tasks such as brushing teeth, getting dressed, eating breakfast, and putting on shoes. Backpacks should be packed the night before. Post the list in your kiddos’ rooms for them to become more independent. If you need to check on their progress, be sure to get up a bit earlier to allow for this.
Set up and expect the need for a wake-up buffer.
Kiddos and parents with ADHD often need extra wake-up time. Set alarms at intervals and start earlier to keep everyone on track and calm. Play calming or energizing music depending on your needs. Consider a sunrise clock if needed. Plan bedtime and wake up at the same time to promote consistency. Have a no-device rule for the morning. These rules keep you moving toward the goal of getting out of the house on time.
Set up a landing strip by the door.
Designate a bin, shelf, or basket near the door for backpacks, lunchboxes, and school supplies. This landing strip reduces morning scrambles and teaches your child to place items there the night before. Cute can count here with bright or neutral colors and slots for all the stuff.
Establish a Command Center for papers.
A Command Center created with a calendar, wall pockets, and a bulletin board is a lifesaver for paperwork. Have a slot for each of your kiddos. Place papers in it daily and go through backpacks for homework, permission slips, and notes. This routine prevents piles and missed deadlines.
Keep homework time focused.
The environment is a key element in focus. Set up homework time for success with 2 homework zones. Each zone is equipped with a visual timer, such as a clock or timer, to support concentration as well as an uncluttered environment. Typical homework zones are in the dining room, a family office, or the kitchen table. Why two? That level of interest makes it easier to do the work. Your kiddos can use a timer to create urgency and keep them on track. Have a caddy with all the necessary tools in all spaces. Some kiddos prefer headphones or background music.
Practice transitions.
Everyone does better with a heads-up when it’s time to change to the next activity. Use verbal cues, timers, lights, and music to designate when a transition is about to happen. You will see fewer meltdowns as you use this method.
Stick to an Evening Routine.
Consistent bedtime routines help regulate sleep, which is critical for ADHD. This is hard to do, but it starts with adding in extra time.
- Dinner, hopefully, as a family.
- Place devices in a common charging spot.
- Downtime or family connection time every day.
- Pack up for the next day.
- Bath/shower/brush teeth
- Wind down with quiet reading or quiet music.
- Lights out at the same time nightly.
Think of this workflow as a model for your evening. It is not about adding a time of day to do each part, but rather the sequence of activities.
Celebrate every win, big and small.
ADHD brains thrive on encouragement, not reprimand. Celebrate progress rather than perfection. Discuss learning rather than failure. Did your child remember their folder? Did a kiddo get ready early? Was everyone kind at the end of the day? Acknowledge it! Use praise or small rewards to build motivation.
Review what’s working and discuss why that is. At your weekly Family Meeting, find out what went well, what felt hard, and what should be tweaked. Empowering self-awareness and reflection is important for executive function.
Get off track? Not to worry! Just start again the next day.
With routines that meet everyone’s ADHD brain where it is, you can bring more ease, confidence, and success into the school year. Remember progress over perfection and baby steps. You don’t have to do it all at once. Start small, stay consistent, and celebrate progress over perfection.