Children with ADHD can struggle during the summer vacation. How can parents best help them navigate this challenging time?

School is out and summer vacation is in full swing. Many parents look forward to the end of the  hectic school year schedule, when the stress of rise early, pack up, and race off to school, repeats daily for 10 months. Summer can be a time for kids – and parents – to recharge their batteries by focusing on social connections and joining in activities that truly resonate with kids’ interests.

However, if your child has ADHD – Attention Deficit Hyperactivity Disorder – then very quickly that utopian summer schedule can turn dystopian and down right nightmarish! Why? Mainly because summer often lacks the structure that children with ADHD need to successfully navigate their day. Boredom rears its ugly head and emotion control can be a challenge, especially if you have elected to give your child a “pharmaceutical-free summer holiday.” Spats with siblings pop up frequently, and suddenly that promise to yourself to reduce your child’s screen time this summer vanishes and the video game system appears like an oasis, offering a zen nourishment to your dehydrated and frazzled soul. And it is only day two of summer break!

What is a parent to do? How can parents of children with ADHD, which is 11.3% of kids, according to the CDC, create a summer schedule that permits their children to thrive and enjoy the summer break and at the same time maintains the parents’ sanity and well-being? By following this curated list of strategies and techniques. Some are suggestions; others are non-negotiable. Read on to determine which are the best ones for your child.

Strategies for a successful summer

Create and maintain a summer schedule

Yes, it is summer and each day does not need to be run to military precision. However, children with ADHD tend to need – dare we say demand – structure. The schedule can be tailored to best fit your family’s needs, but establishing a wake-up time and bedtime are a good place to start. If possible, serve meals around the same time each day. 

The benefits of maintaining a schedule include helping kids better manage transitions without meltdowns and will help make the transition back to school after summer break less difficult. 

Establish routines

Similar to making a summer schedule, developing a daily and weekly routine will help your child know what to expect each day. Routines can reduce anxiety because your child will already know the day’s itinerary, even if is loosely put together. For example, on Mondays you can go to the park in the morning; Tuesday afternoons it is off to the public library; Wednesday morning is craft time, etc. A bonus of establishing routines is they strengthen Executive Functioning skills like organizing and planning, according to Understood.

Get plenty of exercise

According to the CDC, children ought to get 60 minutes of moderate to vigorous exercise per day. Children with ADHD especially benefit from movement and physical activity. The 60 minutes do not necessarily have to be accomplished all at once. The time can be broken up into three 20 minute exercise sessions consisting of bike riding, swimming, and or kicking a soccer ball out in the yard or nearby park. A study in Science Direct found that children with ADHD had significantly reduced symptoms during the summer due perhaps to more light and its affect on the circadian rhythm. So the more time outside the better!

A bonus of physical movement for children with ADHD is a period of calm and focus that follows the exercise. After a work out, plan to have some down time (more on that below) that can include activities such as reading or journaling.

Set screen time limits

The Mayo Clinic recommends two hours per day of screen time for children. This would include time on video game systems, computers, television, and or smartphones. While it is tempting to allow a screen to become a pacifier or even a temporary babysitter, excessive screen time has significantly harmful effects; is linked to depression, obesity, sleep disturbances, and anxiety, according to the National Institutes of Health.

In place of screens, parents need to offer viable and child centric options. Some examples include playing a board game such as Monopoly, building a model or playing with Legos, or designing and creating a craft. 

A final word on screen time: as the parent, be a role model. Put your phone down and allow your kids to see you engage in alternate activities. Perhaps chat with a spouse or friend, read a book or magazine, or join in a game with the kids.

Stay current with extra support services

ADHD Online  suggests keeping appointments with any services your child may receive during the school year. If he sees a therapist, continue with the sessions. Or if he receives tutoring for an academic subject, maintain those sessions. One of the biggest reasons to do so is the gains that can be made during the sessions when school is out. Your child does not have the stress of the school year and can focus only on the service he is receiving.

Take a prescription holiday?

One big question parents of a child with ADHD wrestle with is whether to continue medication over the summer. Some refer to this as taking a “Structured Treatment Interruption” or a drug holiday.  Child Mind Institute reminds that medicine can do more than affect performance in school. Medication can help with following rules in sports or getting along with others at a camp as well as help control impulses and/or manage emotions. Of course you know your child best, but this decision can made in consultation with the prescribing doctor to help set your child up for success.

Schedule down time each day

Getting enough exercise is critical for kids with ADHD, but so is having down time. What does this look like? Quite simply it is time for quiet and stillness. Activities that fit this include reading a book or listening to an audiobook, relaxing outside in a comfortable chair, listening to music, or practicing yoga. Kids with ADHD tend to become bored quickly, so this down time can be as short as 15 or 20 minutes. The important part is the quiet allows the nervous system to reset and gives your child – and you – a healthy break.

Plan for at least one success per day

Children with ADHD often struggle with self-esteem and finding success. The summer is a great time for you to help your child locate those elusive wins. If your child is a talented artist, ensure there is drawing time each day. If your child is a musician, allow them an opportunity to practice and play each day. If your child enjoys cooking, join them in the kitchen and encourage them to cook to their heart’s content. 

Set non-academic goals

As just mentioned, success can be difficult for children with ADHD to find. Given that, work with your child to set a goal that has nothing to do with school or grades. Perhaps your daughter has wanted to learn to play the guitar. Create a plan that allows her to achieve that goal. Or perhaps your child already plays an instrument. A goal could be to learn a new song – hello Sweet Child of Mine by Guns and Roses! Finally, setting goals and creating milestones, or smaller steps, along the way to the goal will strengthen your child’s Executive Functioning skills. 

Final thoughts

The vision of a relaxing summer vacation with your kids can quickly turn into a bumpy reality if your child has ADHD. But just because it’s summer does not mean you must let all structure and organization disappear. To help your child navigate longer blocks of unstructured time, create a structure and routine that your kid can follow each day. Limit screen time and facilitate a healthy amount of exercise. Help your child set a non-school related goal and ensure they achieve at least one success each day. If you follow these suggestions, your ADHD child will thrive and you will beam with pride.

If your child struggles with ADHD and has trouble with academics or following routines, contact Jennifer Disch at Engage the Brain to discover how a Learning Specialist can help your child develop strategies to manage their ADHD and succeed both in and out of the classroom.