Calming the Morning Chaos-Managing ADHD

It’s early October and kids have been back to school for at least six weeks in most families.  That’s enough time for parents with children with ADHD to feel like the wheels are coming off the bus.  By now, there have likely been plenty of challenging mornings to start the day.  Everything from children missing the bus to not wanting to go to school because they aren’t prepared with the assignments for the day.  These chaotic mornings are not good for either students or parents.  Walking out the door frazzled first thing in the morning exacerbates the already reduced attention, decreased organization, and emotional regulation issues many children with ADHD experience.  It doesn’t help parents either to arrive at work feeling frustrated and stressed to start the workday.  The good news is that with planning and patience, this morning chaos can be calmed.    In this blog, I will provide proven strategies to create a smoother routine for parents and caregivers to implement.  Calmer mornings are on the horizon.

1. Eliminate distractions. We know children with ADHD have difficulty sustaining attention and frequently get easily distracted.  Remove clutter from the environment and limit screen time.
2. Establish a consistent routine. Children with ADHD do well with routines and structure, but they have difficulty creating them on their own.  Create a written schedule that starts with wake-up times, breakfast, getting dressed, and other morning responsibilities.  Keep this routine as closely as possible, even on the weekends, to instill the routine.
3. Use visual aids and timers. Visual reminders and timers are highly valuable for children with ADHD.  Pictures to illustrate each step of the morning routine are also helpful.  Timers are also helpful to keep children on schedule and to transition from one task to another.
4. Break tasks into smaller pieces. Multi-step tasks can be very challenging for children with ADHD.  For example, break the morning routine into specific steps such as, “First, brush your teeth.  Then put on your clothes.  Lastly, comb your hair.”
5. Communicate and listen. Talk to your child about their feelings and any challenges they are experiencing.  It’s important to create a “safe space” and allow your child to have a voice.
6. Teach mindfulness. Engage in mindfulness exercises with your child.  Model deep breathing techniques and when to use them.
7. Prepare the night before. Teach your child to prepare for the morning the night before.  Pick out clothes, pack the backpack, and get all the necessary items ready for the following day.  These actions will also reduce stress in the morning by reducing demands on decision making and reducing the potential distractions.
8. Provide positive reinforcement. All children need praise and rewards, especially children with ADHD.  They are often on the receiving end of a lot of direction and criticism which can negatively impact their self-esteem.  Recognize when they complete a task in their morning routine.  This positive recognition will encourage them to do it again.
9. Seek help from a professional. If you have tried these strategies and the morning chaos is continuing, consider a consultation with a healthcare provider who specializes in ADHD.  ADHD tends to run in families; thus, a parent may be facing similar challenges as their child and make it more difficult to create a structure to follow.

Imagine the life you and your child can have if the morning chaos is calmed.  Less stress and increased efficiency.  It is possible!  If you would like more information on managing ADHD, contact me at 732-977-7381 or doreen@thecognitivecoach.net.