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Many adults with ADHD crave structure but hate, (even resent), any suggestion that they put routines in place. In addition, they often feel overwhelmed by all the routines they imagine they should have down pat. Then there’s that word ‘routine’ that may have very negative connotations for individuals. (If that is you, call them something different, like ‘processes’.) Recently a client shared with me her awareness that putting the kids to bed at night had become a lot easier. She realised that the process she had in place was so practised that she was doing it on auto-pilot. This resulted in less cognitive load and more headspace to use her evenings doing things that are meaningful to her.  Am I starting to convince you?

I always encourage my clients to focus on an area that will get them the best bang for their buck. Think about it, if you were to choose JUST ONE routine (or process) that would ease the stress of your everyday life, what would it be?  The most common picks are the morning or evening routine. Taking the morning routine as an example, I encourage you to think of the ESSENTIAL actions that need to be done. Write them down and make them visible  – stick them on your bathroom mirror, or your fridge, or record them as voice prompts onto your Alexa or Google Home. Get curious about how long it will take you to do them in the same order every day and commit to giving it a ‘red hot go’ for a week or two – then see if you can stretch it for another week or two. Remember, you are doing your essential tasks only, with NO ADDED EXTRAS.  For example, if you feel that you’ve done half your process in record time, you may be tempted to pause and fold a basket of washing or quickly send that work email that will set you up at work for the day. As enticing as those things may seem, banish them from your mind and focus on that wonderful feeling you will have when your morning routine/process has been successfully completed, and you can face the day with a spring in your step!

As the school holidays end and we race towards the new year, ADHD families may  be experiencing  some level of anxiety. This can be highlighted if children are attending a school for the first time. Here are some tips to smooth the transition:

• Start aligning bedtime with school hours. if your child has been staying up and waking up later spend the last few days of the holiday moving their bedtime in increments so that the final 2 nights are back to school bedtimes  with earlier mornings.
• Check on medication scripts. If they have had a break from meds during the school holidays, restart medications a few days before school starts to avoid potential mild side effects.
• Remind them of school routines, morning and evening. (Check the ADHD Go-To Guide for examples.)
• Ensure that school uniforms fit comfortably, and if it’s a new uniform have your child wear it for a day to check for sensory issues.
• Go through the school layout to ensure that your child knows where to go on the first day.
• Set up the school Launch Pad and Landing Pad ready to go for the first day back.
• Practise catching the bus / walking or cycling to school if the routes are new.
• Organise catch-ups with school friends if possible.
• Ask them what they’re looking forward to about school and start creating  a positive picture for them. Get them excited about the new things they’ll be learning.
• Check that you’ve provided the school with any relevant information about your child’s ADHD and associated conditions.
• Ask the school how that information will be shared with teachers.
• Respectfully share useful strategies with teachers when you can (see 20 Tips for Teachers, ADHD Go-To Guide)