Hi Coco,

Back-to-school season is here! For some, it’s a relief — the return of structure, quieter days, and predictable schedules. For others, it’s a mix of excitement and overwhelm — new teachers, new routines, and a mountain of forms, supplies, and expectations.

For families navigating ADHD, these transitions can be even more intense. The ADHD brain thrives on novelty and stimulation, but it also craves rhythm and routine to help it stay on track. The start of the year is the perfect time to build habits and systems that support your child’s unique wiring and make daily life easier for everyone.

Here are 10 practical tips to help your family start strong:

1. Wean bedtime back to school hours
   Summer bedtime drift? Totally normal. But sleep is one of the most powerful tools for focus, mood, and learning — especially for ADHD brains. Ease back into school-night bedtimes over a week or two so mornings are less rushed and your child starts the day regulated instead of frazzled.
   
   
2. Visit the school and reconnect with friends
   Familiarity reduces anxiety. A quick walk around campus or meeting a friend for ice cream before school starts can help your child feel more comfortable. For ADHD kids who may struggle with transitions, building this sense of safety and connection makes the first day far less overwhelming.
   
   
3. Download the school calendar
   Get those early release days, breaks, and sports schedules into your family calendar now. ADHD brains are more likely to thrive when they can see what’s ahead — it reduces last-minute surprises and the stress that comes with them.
   
   
4. Send a quick intro email to the teacher
   Keep it short and warm: share your child’s strengths, interests, and the strategies that help them succeed. Check out this earlier blog on how to format a great email to teachers. For a child with ADHD, this sets the stage for partnership and helps the teacher see them as more than just “another student” in their class.
   
   
5. Keep (or start) a first-week tradition
   Traditions are emotional anchors. Whether it’s a pancake breakfast on the first day or a Friday-night pizza, these small rituals create joy and predictability — two things that help the ADHD brain feel secure.
   
   
6. Clear out the old
   Clutter can be distracting for any brain, but for ADHD brains, visual overload can be downright paralyzing. Clearing out last year’s supplies, clothes, and paper piles makes room for a fresh start and renewed focus.
   
   
7. Create a “sacred study space”
   Find a spot with good lighting, minimal distractions, and stocked supplies. Involve your child in setting it up — ownership increases buy-in. This becomes their go-to place for homework, projects, and creative work.
   
   
8. Review morning and bedtime routines
   ADHD brains thrive on rhythm. Practice your routines before school starts so they become second nature. The less your child has to think about how to get ready, the more energy they have for the day ahead. For older kids and teens, talk through the routines together rather than dictating them — involving them in the planning increases buy-in and helps them take ownership.
   
   
9. Talk about what they’re looking forward to
   Anticipation can fuel motivation. Ask what they’re excited about — a subject, an activity, seeing friends — and keep those touchpoints in mind for the first few weeks.
   
   
10. Set your mindset for the year
    Before you focus on your child’s habits, check in on your own. How do you want to show up this school year? The “coach approach” — guiding rather than commanding — works especially well with children with ADHD.

Ask open-ended questions like:

• “What worked well last year?”
• “What didn’t?”
• “What’s one thing you want to do differently this year?”

Why Rhythm and Routine Matter for the ADHD Brain

Think of rhythm and routine as scaffolding for the brain. ADHD often comes with challenges in executive functioning — the brain’s self-management system. Planning, organizing, remembering, and shifting between tasks can be harder, and transitions often trigger stress or resistance.

When daily life has a rhythm — consistent wake times, predictable routines, visual reminders — the brain doesn’t have to work as hard to figure out what’s next. That frees up mental energy for learning, creativity, and problem-solving. For an ADHD brain, these aren’t just “nice to have” — they’re foundational.

Starting Strong, Staying Steady

The start of a school year is a chance to decide how you want your family to move through the months ahead — how you’ll handle challenges, celebrate wins, and keep growing together.

Starting strong sets the tone, but staying steady is what makes the biggest difference. It’s about finding rhythms that work for your child, making small adjustments when things get bumpy, and returning to your routines when life gets chaotic. With connection as your anchor and flexibility as your tool, you can navigate the school year with more ease, less stress, and plenty of moments worth celebrating.

Here’s to a year where your child feels seen, supported, and capable — and where you feel confident, connected, and steady in your parenting: one step, one day, one win at a time.

In Your Corner & Cheering You On,
Coco & Vicky

P.S. Need help creating structure or keeping routines on track? Join our moms’ group! Book a Free Discovery Call here to explore how we can make school days smoother and more connected.