Providing an 'ADHD Friendly' Environment

Structure

We know that children and young people with a diagnosis of ADHD may experiences higher levels of anxiety. This is one of the reasons that a daily routine and structure is important. If young people know what to expect and what is expected of them it can help to reduce some of this anxiety. We know not everything is predictable and by keeping calm and patient during changing times will enable your child to understand that it is ok to feel anxious.

Lists can be helpful as we know young people with ADHD can be inattentive. For younger children pictures may be more helpful. You can be creative with this using photographs, drawings or magazine cuttings for example.

It is also helpful to give children time to prepare and process change. Countdowns can be helpful. E.G. 10 minutes until….

Exercise

Daily exercise can help with many of the difficulties that young people with ADHD experience including concentration, hyperactivity and sleep. By encouraging your child to take part in some form of exercise every day it will help them to focus more and also help improve their self-esteem and emotional wellbeing.

Sleep

Sleep is important for all children. Getting young people to sleep at night and up on time can be a real battle ground.  Having a good routine using good sleep hygiene techniques can help with this. By involving your child in this it will help them to feel part of the solution. Letting them know that the things you are doing are not a punishment but a way of ensuring they get a good night’s sleep and are able enjoy the following day without feeling over tired.

Diet

Try and avoid “trigger foods”. You may notice that some foods appear to make your child’s ADHD symptoms worse. Try and make a note of these so you know to avoid them in the future. In general foods with high sugar content or lots of additives may do this.

Sleepy food an hour before bedtime can help as part of the bed time routine and help your child to stop waking up because they are hungry or because their bodies are struggling to digest food when eating too late at night.

Homework

If your child is on medication, try and encourage them to do homework whilst this is still working. This may mean doing it over the weekend if your child takes medication at this time.

If not then keep this to short episodes rather than a long time trying to get everything done. If possible try and use a room with as little distraction in it as possible.

*Please remember there is not “one size fits all”. Where possible try and involve your child in decisions and making plans. The best support you can offer your child is knowing your child and their needs as well as possible.