Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental disorder characterised by inattentiveness, hyperactivity and impulsiveness. These symptoms can make routines like mornings and Bedtimes Easier very challenging for children with ADHD as well as their parents and carers. However, with some planning, patience and the right strategies, these transitions can be made smoother.
Here are some tips to help make mornings and bedtimes easier when parenting a child with ADHD:
Morning Tips
Stick to a consistent routine
Children with ADHD thrive on structure and routine. Have a visual schedule with pictures representing each step of the morning routine in sequential order. Review this each night before bed so they know what to expect in the morning.
Allow extra time
Mornings with an ADHD child will take longer than with a neurotypical child. Build in extra time for each step and avoid anger or frustration if things run late. Expect to need at least 30 minutes more than you think.
Break tasks down
Multi-step tasks can easily overwhelm children with ADHD. Break each step, like brushing teeth or getting dressed, into smaller mini-steps. Give praise and rewards as each step is completed.
Have organised spaces
Keep morning essentials like clothes, shoes, backpacks and lunches organised the night before. Have designated spots for everything to reduce time spent hunting and frustration.
Offer rewards
Create a simple reward chart for morning routine tasks. Allow the child to put a sticker on the chart or get a point each time they complete a step. A small prize can be earned after so many stickers or points.
Keep mornings low-key
While getting ready for school, avoid electronics, boisterous play or overstimulating activities. Keep things calm with soft lighting and music.
Use prompts and timers
Verbal prompts, alarms, music or timer apps can help a child with ADHD transition from one step to the next if they get distracted or off track. Set a timer for 2 minutes for tooth brushing, for example.
Involve social stories
Read books or create short stories together about the morning routine, reinforcing the sequence of events and expectations. Praise good behaviour in the story.
Bedtime Tips
Set a bedtime and stick to it
Children with ADHD need consistency. Establish an appropriate bedtime and make sure it stays the same on weekends and holidays too.
Have a predictable bedtime routine
Like mornings, a visual schedule of the steps is helpful. Ensure the child knows what to expect each night. Calming activities should lead up to lights out.
Create a restful environment
Dim lights, lower noise levels and cooler temperatures help signal to the brain and body that it’s time for sleep. Blackout curtains and white noise machines can also be useful tools.
Avoid screens
Turn off all electronics at least one hour before bedtime. The blue light and mental stimulation make it harder for an ADHD brain to wind down for sleep. Offer books or audiobooks instead if needed.
Use calming sensory strategies
Gentle rocking, weighted blankets and lavender oil are examples of calming sensory inputs. A warm bath or shower can also help relax the body before bed.
Set a kitchen curfew
Stop all sugary foods and drinks at least two hours before bed to prevent hyperactivity which can interfere with falling asleep. Offer snacks like whole grain crackers, fruit or yoghurt if hungry.
Use sticker charts
Much like in the morning routine, offer rewards for successfully completing each step in the bedtime routine. This can motivate the child to comply.
Read together
Reading aloud provides bonding time and an enjoyable, calming transition to bed. Stop reading when the child becomes sleepy to help them drift off.
Discuss any problems with the day
Children with ADHD often have emotions boiling over by bedtime. Allow some time to talk through frustrations before lights out. Validate their feelings and end on a positive note.
Keep bed for sleep
By reserving the bed only for sleeping, the child will associate the bed with sleep rather than play or screen time. Restrict phones, iPads or television out of the bedroom.
Seek help if needed
Consult a paediatrician if significant struggles persist even after trying these strategies consistently. Medication or therapy may offer additional help for some children with severe ADHD symptoms. For carers fostering with an agency like orangegrovefostercare.co.uk, don’t hesitate to reach out to the child’s social worker if you need extra support, resources or techniques in managing bedtime or morning routines. Additional assistance may be available.
Consistency, preparation and rewards are key when parenting a child with ADHD challenges. With time and patience, mornings and bedtimes can become easier for the whole family.