As the warm weather approaches, the school year comes to an end, and excitement begins to set in, this means that summer break is around the corner! For most people, this means no structure and lots of free time full of fun.
Who doesn’t crave that?
During the school year, most families are on a strict routine; especially being busy on weekdays from the moment they wake up to when they go to sleep. Children know what to expect, when to expect it, and change is minimal.
Over the summer, that ease of routine can easily disappear; unless a child is enrolled in camp which is not always an option for families. As much as we love free time with no agenda, the reality is that without structure, children diagnosed with ADHD can feel anxious due to unpredictability which leads to emotional dysregulation. Deficits in cognitive flexibility often cause a child’s thinking to be rigid, they feel safe with what they know.
Therefore, waking up over the summer without routines or set plans, children are faced with unknowns which take away their sense of comfort, safety, and regulation. So, what can you do to keep some of that ease?
Develop a routine and try your best to stick to it.
The benefits of routines far outweigh the cost of them. Routines in the morning and at night help with predictability, forming good habits, remembering to complete daily tasks that are essential for our health and hygiene, and will make the transition back to school less challenging.
Plan ahead.
Have a calendar of the month that informs and reminds the family of what is planned for each day. It is recommended to have at least one outing or activity planned per day. When creating the calendar, take into account any tasks, appointments, or responsibilities that you may also have.
For example, if you work from home and know that you have an important meeting on a specific day, plan for a quiet and calming activity that your child can do independently during that time.
Depending on the age of your child will change whether or not you are going to include them in the planning. It is helpful to implement activities that stimulate the brain and provide them with
the dopamine release that they need. This could be a new hobby or skill like painting, riding a bike, or how to make a sandwich. As you create the calendar, be sure to leave some open spaces to allow for flexibility and the incorporation of new ideas throughout the summer
Have a Balance.
Children need structured time as well as free time to openly express their creativity. But in the case for those diagnosed with ADHD, even free time is best in a somewhat structured way. For example, you can plan for your child and remind them that they can play video games from 10am-12pm and then they will break for lunch, so they have a timeframe and can expect an upcoming transition which will make it smoother for everyone involved. It may be helpful to incorporate a visual indicator of the remaining time to enhance their awareness of time limits.
Don’t lose sight of the important things in life.
It’s easy for us to get wrapped up in the chaos of life and your child in the fun of their activities. Don’t forget to sketch in time for nutritious meals, enough sleep, and hydration! It is common for individuals diagnosed with ADHD to forget to give their body what it needs to function, and they don’t realize until they feel the effects.
We know that brainstorming ideas and creating these plans can be challenging and time consuming. To help you get started, we have also provided examples of some activities you can include, an example monthly calendar, and an example of a daily routine.
Ideas of Activities:
➔ Indoor or outdoor scavenger hunt.
➔ Local Beach or Playground
➔ Family nature walk (around the neighborhood or park preserve) ◆ Bonus: can add mindfulness to a walk by giving your child things to look for. Such as, look for an object for each color in the rainbow.
➔ Museums/Kids science center
➔ Library programs or events
➔ Go to the mall (some have indoor play areas for kids)
➔ Swimming at the local pool
➔ A picnic (your child can help you prepare the meals and snacks)
➔ Camping in the backyard (can teach skills and prepare for if you plan on camping elsewhere in the future)
Activities for Rainy Days
➔ Build a fort together. ◆ Can be used as a club house or a “secret” hangout spot to play games and whatever else for the rest of the day!
➔ Playing with blocks/building a LEGO set
➔ Create favorite animals or characters with air drying clay
➔ Put together indoor obstacle courses
➔ Board games or video games.
➔ Painting/Craft set
➔ Find a children’s yoga/exercise video to follow along with
➔ Family dance party!
➔ Video chat with family or friends they haven’t seen in awhile