Hi, Coco,

Focusing on routines is essential as we gear up for the new school year. Did you know routines help the ADHD brain feel calmer, stay focused, and get more done? Establishing routines frees our brains—specifically the prefrontal cortex (PFC)—from making constant decisions, giving us more capacity to focus on what truly matters.

During the summer, routines can slip—that's part of what makes this time so enjoyable. As school approaches, it's time to help our kids build, restore, or return to daily routines, setting the stage for a successful start to the school year. Here's how we've helped our kids "rock" their back-to-school routines.

Sleep, Glorious Sleep!

The benefits of good sleep are well-documented and essential for an ADHD brain. Establishing a calm, predictable bedtime routine helps set the stage for a smoother morning routine and a successful start to the school day. We know that going to sleep can be challenging for many of our kids; they often struggle to quiet their brains and bodies, leading to resistance at bedtime. Do not lose heart—with practice and patience, together, you can find what works best.

  • Establish Consistent Sleep Schedules: Going to bed and waking up at the same time each day creates a natural body rhythm, which is crucial for kids with ADHD.
  • Create a Calming Bedtime Routine: We've tried many activities before finding what works best for our kids—taking a bath, reading a book, quiet meditation, getting a back rub, using essential oils, listening to white noise, or playing calming music. We encourage you to involve your children in brainstorming their routines.
  • Determine Sleep Needs: Every child is different. We often refer to the CDC's recommended hours of sleep by age but found that our kids' needs varied. Sometimes, they needed more sleep, sometimes less. We discovered this by practicing over a few days, letting them sleep until they naturally woke up, and noting the hours.
  • Gradually Adjust Bedtimes: Start backing up bedtime by 15-30 minutes. It's also an ideal time to start turning off electronics earlier. This transition may require us to stay with our kids longer to help them co-regulate.

Planned Morning Magic

A clear morning routine is a game-changer. When our brains know what to expect, we can develop habits that become "unconscious" routines, helping everything flow smoothly.

  • Visual Aids: We helped our kids write their morning routines step by step. Creating a visual—a list, a colorful schedule, or a poster—makes it easier for them to follow each morning.
  • Backward Planning: Practice the routine to see how long it takes them to get ready. This helps set their wake-up time by counting backward from when they must leave for school.

Food for Fuel

For most of us, eating habits and meal times get thrown off over the summer. To make the transition back to school more manageable, we help our kids adjust by focusing on two simple ideas:

  • Quality over Quantity: Many kids with ADHD face medication side effects that affect their appetite, so we focus on foods that enhance brain function. A simple shift is to include and encourage our kids to eat protein with every meal. Protein provides the amino acids needed to produce the brain's chemical messengers (neurotransmitters), promoting alertness and helping to keep blood sugar levels steady.
  • Prevent "Hangry" moments: I have forgotten to eat due to ADHD, and it happens to our kids, too. They can become so "hyper-focused" that they miss hunger cues and end up "hangry." To help with this, we teach them to monitor their hunger and keep nutritious snacks close by so they stay well-fueled all day.

Easing the Grip on Electronics

It’s no secret that kids’ screen time tends to skyrocket during the summer, making the transition back to school routines a bit tricky. Here’s how we ease the shift and help manage screen time:

  • Leverage the School Schedule: The school's schedule helps set clear boundaries without us being the "bad guy."
  • Ease into New Routines: Practice new bedtime and morning routines, gradually reducing screen time. Discuss upcoming changes and give your kids space to share their thoughts and feelings.
  • Set Clear Expectations: With the new school year, use the opportunity to set fresh boundaries around screen time, ensuring that they're specific, realistic, and clearly communicated.

We hope these tips help your family transition smoothly into the new school year! If you have any additional suggestions or routines that work well for your kids, we'd love to hear about them. Feel free to share your thoughts with us!

Warmly,

Coco & Vicky