By Michelle Seitzer

“Are we there yet?” and “I’m bored!” are probably the top two complaints parents hear in the summertime — especially from kids who may struggle with ADHD. And there’s nothing like a long road trip or delayed flight to bring those infamous phrases out — and on repeat.

Since your fuel tank of parental patience may already be pretty low as we approach midsummer, lower your vacation stress levels with these parent-approved travel tips:

Jessie Towarak is a mom of three and makes many long cross-country treks to visit family and friends in the summertime. Her family always goes to Barnes & Noble before the trip to stock up on activity books and kid-chosen books for plane rides. “Recently, we got into trivia, so we listen to a family trivia podcast when on road trips,” says Towarak. They also play the ABC game. “Everyone needs to find a word on a billboard, car, building, etc. from A-Z, and that kills a lot of time in the car and keeps everyone focused,” she says.

Renae Rathjen’s son with ADHD is a big fan of audiobooks. She also packs lots of small things to keep his hands busy. “Crazy Aaron’s Thinking Putty is amazing, or squishy stress balls,” says Rathjen. “My kids also love the rainbow car game, searching for car colors in rainbow order.”

Judy Rohrbach, a mom of two and seasoned occupational therapist who works with many kids who have ADHD, recommends researching playgrounds on your travel route so you can plan to make stops along the way “to get some energy out.”

When she has the time in advance, Becky Schreiber makes travel baskets for her kids.

“This includes snacks, tissues, mints/gum, new (to them) books or coloring pages, etc.,” she says. “I also try to print off some fun-in-the-car games for them to do while they’re hanging out.”

And her family has learned from experience what their driving limits are. “Recently I went on a long road trip (two weeks) by myself with my three younger kids,” says Schreiber. “I planned my days very specifically around how much driving we could all handle. And then I planned stops along the way – even if that meant just stopping and getting a picture with Davy Crockett in the middle of Interstate 81,” she says. “It still was fun and it broke up the drive.”

And by doing these special stops (she also researched Roadside America and Atlas Obscura for location inspiration), Schreiber set a new goal for her family’s travels: to enjoy the journey, not just the destination.

Mom of three Leanne Peacey advises parents to think about timing. “Know when your child hits their emotional meltdown times — ours is around 7 p.m. — and they just can’t self regulate anymore,” she says.

Peacey also recommends getting the kids involved in packing an activity bag. “This makes it easier for them to remember what they have access to,” she says. “And be sure it includes multiple activities — be it a pack of UNO cards, the iPad or other game tech, coloring books, new chapter books, or music.”

How you’re traveling — plane, car, train, boat — makes a difference in planning; you can’t stop at a playground to run off excess energy if you’re flying. Sensory blocking tools have helped Peacey’s kids in their non-car travels. “I love the sleep masks with installed headphones for sensory control. And pack a familiar blanket if they’re tricky with textures, and familiar cups/silverware if that is an issue for them,” she adds.

Fidgets are an excellent travel companion for kids with ADHD (check out our list of the best ones, recommended by kids and parents). Jane Miller’s daughter loves Suduko, and keeps her favorite fidget toy in hand while listening to an audiobook. And Sarah Bratt, mom to three girls (including twins), packs with her daughter’s sensory needs in mind. That means packing weighted blankets, gum, lots of fidgets and movie soundtracks.

Jana Seitzer, also a mom to twins, learned the hard way about avoiding red eye flights. She advises parents to let the kids run around as much as possible before the flight, and select flights with no more than one layover. “Make sure it’s not a long one,” she adds. If you’re flying, don’t forget to pack headphones, snacks, a blanket and a small pillow, Seitzer recommends. And if possible, separate siblings in your seating arrangements, she says.

As the mom of two boys with ADHD, Bonnie Johnston recommends traveling during the hours when your child’s ADHD meds (if they’re taking any) are in full effect. “It helps a lot,” says Johnston. “Truth be told, we avoid long car rides like the plague, and we are very intentional about the ones that we can take, between two and three hours.”

Regardless of the trip’s length, having long and in-depth conversations about lots of topics has been a win for the Johnstons. “I remember one conversation about the financial benefits of owning a house. Believe it or not, that conversation lasted over an hour!” she says.

In fact, talking about travel itself has provided many “teachable moments” for Johnston’s family. “We’ve had conversations with the boys about strengthening the skill of handling car rides well, and the benefits that it allows — like going to fun places, going on vacations, visiting friends and family that live further away, etc.,” she says. “It’s a good skill to have.”

Getting kid buy-in on what to do with the travel time is another teaching tool Johnston uses. “I give (my boys) a bag and tell them to plan how they are going to fill their time (in the car, on the plane). Giving them that responsibility is valuable,” she says.

“Sometimes we plan around a meal. For example, we may do McDonald’s drive thru and eat in the car. It keeps the boys busy and gets us there quicker,” says Johnston. “Sometimes I will tell jokes. And we will always allow the last half hour to be screen time if the first two hours goes well,” she adds.

***

I’m the parent of a child with ADHD too, and our family has some of our own travel tricks. A few summers ago on a 12-hour road trip to Florida, we instituted a new policy to prevent the endless repetition of the “how much longer?” question. We now keep a dollar bill in the visor of the passenger side rear view mirror – in my daughter’s sight line.

Before the trip, we establish a goal and a dollar amount she could earn, and we’d allow her to ask us once every hour for the “countdown to arrival.” If she got through the hour without asking, she’d get the dollar bill in the visor, which we’d then replenish. So she had the potential to earn $12 by the end of the ride, to be spent on the souvenir of her choice.

We’ve learned from experience to dissipate my daughter’s pre-trip anxiety of the “unknown” by looking at pictures of where we’re going before we leave. We check out websites, email confirmations and social media feeds to show her what the airport looks like, what the hotel looks like, what our rental car looks like, and so on.

Actually, mindset matters for everyone in the cramped-with-suitcases car or crowded airplane cabin. Because no matter how many activity bags you pack, games you play or snacks you stock up on, the best thing parents can do is manage their stress level ahead of time and while on the road. Or in the air or on the boat, etc.

“The better the frame of mind we are in as parents, the better our kids will do,” Johnston says.

Check out our list of Summer Boredom Busters for ideas that could be adapted to the car or plane — or for fun things to do during a staycation. And comment below for any tips your family uses to keep the peace during long trips.

By Michelle Seitzer

Ah, summer. Time for relaxing by the pool, hitting the beach and eating ice cream for every meal. Unless you’re a parent. Then it looks more like keeping the kids from saying “I’m bored!” every five minutes and asking to have ice cream for every meal.

Parents: If the summer you dream of isn’t the reality you experience each day, join the club. And if you’re the parent of a child with ADHD, forget the dream. You’re just trying to survive!

That’s why we’ve gathered tips from parents and experts so you can actually enjoy this season with your kids – and they will never have to say those dreaded words: “I’m bored!” (But if they do, check out our post, Summer Boredom Busters for the Busy ADHD Brain and Body.)

Establish a Summer Routine

Rachel Fink, founder and CEO of Parenting Pod and mom of seven, struggles with ADHD, as do some of her kids.

“Summertime can indeed become a nightmare if you have children with ADHD,” Fink says. “The lack of routine and structure can heighten the symptoms, causing not only overstimulation but an increase in ‘misbehavior’ and chaos,” says Fink.

Fink’s most important piece of advice is to establish a new routine and structure that fits your family’s summer schedule. “It will have to be more flexible, to account for different summer activities, parties and trips,” she says. But you should aim to have a set timetable, and Fink recommends the following:

• Have a strict morning routine. Get up at the same time, have breakfast together, get ready for the day.
• Aim towards the same bedtime every day. Having a time limit on the latest your children are allowed to go to bed can help with this.
• Have set activities that the kids go to every day or the same day every week. This can be a sports activity, a day camp, summer classes or similar activities.
• Make sure there are quiet moments throughout the day or a quiet space where the kids can go when feeling overstimulated and overwhelmed. But instead of “time out” sessions, where parents force kids into a corner of a room, staring at a wall, consider alternatives. For example, create a “quiet time corner,” where a child can go and do
  their own thing. Design this like a special corner with pillows and
  their favorite blanket. Put some child appropriate items
  there — crayons, play dough, puzzles or similar items. And let them calm themselves
  down, at their own pace.

Get to Know Your Child

While routine and structure is good for many kids with ADHD, it’s not the only way to survive summer. In fact, Franki Bagdade, a limited licensed social worker who guides parent clients through her private practice, Franki Bagdade Therapy, has found that some kids enjoy the “free flow of summer,” where they have the opportunity to ride bikes and be physical for hours, or hunker down in hyperfocus mode and build their latest LEGO model.

“This is why getting to know your child is key,” she says. In addition to working with kids, teens and adults with ADHD for over two decades, Bagdade is a mom of three, so she’s discovered what works — and what doesn’t — in a variety of settings.

As the clinic director and founder of Wellness North Counselling, Aditi Jasra supports children, youth and adults struggling with ADHD. She’s also the parent of a nine-year-old with ADHD, so she understands the issues. And she agrees that knowing where your child is coming from and why summertime is a struggle helps you better support and motivate them.

“Remember and remind yourself that a child/person with ADHD is not lazy or willfully disrespectful,” she says. The inability to regulate their brain activity and the trouble shifting attention from one task to the other means that transitions can be difficult, Jasra says.

“The key thing is that you know your ADHDer best, so work with them rather than against them,” she says.

Set some ground rules, do some collaborative problem solving and put these plans in writing or as a contract so the guideline is easily accessible, she says. And have your kids determine what reward to work towards when things are going well, she adds.

Plan, Prepare and Practice

When you’re planning an outing, prepare ahead of time, says Jennifer Milstead, a teacher and parent of three. “Saying ‘we’re leaving in 10 minutes and you need to do these 10 things first,’ won’t work,” she says. Instead, create a checklist kids can follow, and include visuals if your child isn’t reading independently yet. A pool checklist might include goggles, a water bottle, snacks, pool toys, a towel, and dry clothes to change into afterwards.

If impulsivity is a struggle, set clear expectations before any outings. “And give lots of praise when it’s a good day,” says Milstead.

Jasra also believes in preparedness and would add another layer to it: practice.

“So if the plan is to go to grandma’s house four hours away, then decide beforehand what happens after one hour, after two hours and so forth,” says Jasra. “Will there be body breaks? Snack breaks? Make time to explore that farmers market or look at those barn animals, then go over the plan multiple times,” she says. “And leave some wiggle room for unforeseen circumstances.”

Another tip from Jasra: If your child loves swimming but tends to get overstimulated by crowds of people, head to the pool when it’s least likely to be busy.

Keep Them Moving

Milstead has experience in the classroom and at home, and she recommends activities that incorporate movement and hands-on engagement. So if you’re thinking about a museum trip for a rainy day, make sure it’s interactive.

Avoid long stretches of sitting, unless the child will be highly engaged. For example, a kid with ADHD who loves LEGOs can do LEGOs for hours on end, she says.

Create An Exit Strategy

Attorney, author and TEDx speaker Gabrielle Hartley is an expert in skillful conflict resolution. As the mom of two teenagers with ADHD, she’s also an expert in summer survival.

One of her top tips? Create a clear exit strategy, which should be established and communicated before a day trip to the beach or a pool party, for example.

“Know your kids’ limits and leave wherever you are before they hit the wall,” Hartley says.

In addition to creating an exit strategy, establish clear boundaries for behavior with concrete consequences, Hartley recommends. “For instance, if your kid is tossing sand in the direction of other kids because they’re overstimulated, they need to sit on a towel or chair for a half hour until they’ve calmed down.”

Pack Your Patience

Despite the best of plans, the most important thing to pack for your summer days is flexibility and patience, says Bagdade.

“Heat and unusual routines can make anyone cranky,” Bagdade says. “I find if my reaction to my children’s frustration-related behaviors — meltdowns or whining — is calm and collected, the behaviors have a much better chance of resolving themselves so we can move on and enjoy the rest of the day!”

If packing and passports isn’t your family’s thing, there are plenty of places within reach for making summer memories. Check out these ideas for day or weekend trips that don’t require hours in the car or on a plane:

The beach

If you’re on the coast or not too far from it, a day at the beach makes almost everyone happy. Depending on where you live in relation to the beach, this can be both a weekend trip or day trip.

Franki Bagdade of FAAB Consulting is a limited licensed social worker and mom of three whose family loves spending time at the beach.

“Sometimes my dopamine-seeking ADHDers will complain they are bored if the water temp isn’t perfect or the line at the water slide is too long,” says Bagdade. She expects this and packs accordingly, bringing things like sand toys, sand sifters, rock polishers (or dollar store scrub brushes), activity books and bubbles.

“If they still complain of boredom — OK, when they still complain of boredom — I remind them of what I packed, and our expectations,” she says. She uses this script: “We’re staying at the beach until noon. I’m sorry you’re bored and that can be annoying, but I suggest you try something in the beach bag, go swimming, or come up with your own idea.”

The beach is a great destination even if not everyone in your family is a swimmer. Whether it has a busy boardwalk, mini golf, a nature trail or some other featured activities nearby, there’s something for everyone. And being at the beach just feels like summer!

The zoo

When your house starts to feel like a zoo, why not head out to the actual zoo? Many metropolitan areas have a zoo or aquarium, and these days, there’s often more to the zoo than just the animals. Some zoos now have a few rides and may even offer a few live shows as well. And walking around the zoo is a great way to burn off the energy that may have built up during the car ride there.

Mystery tour

Another family outing Bagdade loves in the summer is something they call “mystery tour.”

“My husband picks out three or four stops in an area less than 45 minutes away,” she explains. “Then we give the kids clues as we drive to each spot. The clues include anything from a new donut spot, a pretty outdoor fountain for making a wish, or a new splash pad. I do my best to pick out one spot that will likely click with each of my kids.”

Amusement parks

Amusement parks are typically a great match for active and adventurous kids with ADHD. Keep an eye out for coupons and deals to lower the cost of such a high-energy outing; with meals and souvenirs to consider, things can add up quickly. Consider packing your own snacks if possible (or head out to the car for a food break if you can’t bring outside food into the park) and set a budget ahead of time for souvenirs to avoid disappointment-driven meltdowns. Additionally, it’s important to plan for regular breaks throughout the day to help prevent overstimulation and fatigue. When traveling with ADHD children, try to create a flexible itinerary that allows for adjustments based on their energy levels and interests. Lastly, utilize visual schedules to help them understand what to expect next, making the experience more enjoyable for everyone involved.

Museums

If you’re a family with kids who have ADHD (or even parents), museums are likely to be the least exciting option. However, there are many interactive museums with hands-on activities that will keep wandering minds engaged. And not all museums are full of only art or historic artifacts. With a little online research, you’ll find special LEGO-based exhibits, fashion-focused exhibits and more. Ask your kids about their interests and which museum they’d love to see. Then save that day trip for a rainy day when all-day swimming, hiking or other outdoor-based activity isn’t possible.

Camping

State parks, national parks and other privately-run campgrounds across the country are an affordable and adventure-friendly option for ADHD families. Most campgrounds also offer a daily schedule of family activities on site. So if sitting around the campfire isn’t everyone’s speed, your kids are likely to find something else they like.

Food-focused

Have a foodie in the family? Or just enjoy trying new foods as a family? Build a day trip or even a weekend getaway around a famous restaurant you’ve always wanted to try, or to “eat around the world” and try cuisines of different cultures.

From the mountains to the countryside, from the bustling big city to the charming small town, from the farm to the forest and carnivals or fairs in between, you’ll find there’s plenty to do without going too far. With a little planning and online research — and by checking your local newspaper, radio station, library or regional/local social media travel accounts — you’ll find that your next family adventure is out there.

Doritos. Hot dogs. Soda. The options on the table at cookouts and pool parties aren’t usually known for their nutritional benefits. And if you or a loved one has ADHD, some of the season’s most popular treats (think pop ice – i.e. those long plastic-wrapped freezer pops loaded with sugar and dye) are less than optimal.

Following a healthy diet is hard at any time of year. It’s even tougher when food is served as a free-for-all. Still, says nutritionist, chiropractor and functional medicine practitioner Dr. Kristen Bentson: “Healthy doesn’t have to be hard.”

A first rule for healthier choices, according to Bentson: Read food labels and check the list of ingredients.

Watch for added sugar, chemicals and ingredients with numbers — like “red dye #40” and “polysorbate #80,” Bentson says. “These unnecessary ingredients tax the body and have the potential to create reactions,” she says.

Some research suggests a connection between ADHD and red dye, stating that it may increase hyperactivity and other negative behaviors, according to Medical News Today. And this ingredient can be found in so many common snacks, drinks and foods (not just Twizzlers and fruit punch). Soda, cereals, energy and sports drinks, gelatins, candy, dairy products, gum and even protein powders contain red dye #40.

Simple Summer Menu Swaps

So what are some healthier options for summer food? Consider these ideas from Bentson:

Snacks: Instead of potato chips, Doritos or cheese doodles, try PopChips, PopCorners, popcorn or Bare-brand apple chips. Sieta grain-free tortillas and Hippeas organic chickpea snacks are another good option, Bentson recommends.

Frozen treats: Instead of processed frozen treats or ice cream loaded with sugar, artificial ingredients and dyes, try Good Pop brand organic freezer pops, says Bentson. The brand also makes Cherry n’ Lemonade pops that look exactly like the classic red, white and blue rocket-shaped pops. But these pops are made with 100% fruit juice, rather than sugar, corn syrup, artificial flavors and dyes.

Want to skip the dairy, or you have a child who’s sensitive to gluten? Grab a pint of Fronen, a frozen dessert similar to ice cream with no dairy, sugar or gluten.

Are you a fan of Dole Whip frozen dessert? A Yonanas maker creates a dessert with a Dole Whip consistency using frozen bananas and other fruits of your choice.

After you’ve made your morning smoothie (try plant-based milk, frozen mango, banana and chia seeds), grab some ice pops molds (BPA-free/stainless steel are a great option) and pour the leftovers in to make healthy, homemade ice pop treats, Bentson recommends.

Another barbecue friendly dessert (with or without ice cream): Try grilling some peaches or pineapples, and top those with your favorite ice cream, or frozen dessert.

Main meal and sides: “For hotdogs, be aware of nitrates, nitrites and other chemicals,” says Bentson. She suggests that you use the Applegate brand or look for ‘uncured’ grass-fed beef hotdogs or turkey hot dogs. They use celery power, a natural additive, instead of chemical nitrates and nitrites.

If there’s grilled chicken available, opt for that high-protein, high-flavor option over a corn dog or other types of “fair food.”

Reach for fresh raw vegetables instead of pickles (which are often preserved in liquids that contain food dyes) and look for salads that aren’t loaded with mayonnaise. You can also grill your vegetables — whatever is in season. Sprinkle them with olive oil, season with salt and pepper and grill them.

Are you looking for a gluten-free bun alternative? Try Gillian’s gluten-free onion rolls, Bentson suggests. A bonus: they’re also dairy free and soy free.

Instead of french fries, Bentson suggests roasting russet potatoes in olive oil and sprinkling them with salt.

Drinks: Skip the Gatorade or PowerAid, says Bentson. She suggests trying a packet of LMNT — a sugar-free electrolyte drink mix — instead.

Other healthier swaps to quench your thirst with something other than soda? Try real-brewed iced tea (go easy on the sugar), lemonade, flavored water or flavored seltzer.

Hanging out by the campfire? “Try roasting apples instead of marshmallows,” says Benston. She suggests filling the bottom of the bowl with granola, adding roasted apples and topping with Cosmic Bliss, a plant-based ice cream alternative that’s free of dairy and refined sugar.

Source:

Medical News Today

By Michelle Seitzer

Every year, when the last few days of school roll around, my husband and I brace ourselves for the storm of emotions.

Our daughter has ADHD and other special needs, and struggles with transitions, change and the “ending” of things. Also, the thought of being bored terrifies her. Sometimes she’ll ask me — on a Wednesday — what our plans are for the weekend. If I say: “We’re going to relax, no specific plans,” she’ll immediately respond with a loud groan and a panicked look in her eyes. That’s immediately followed by: “I hope I won’t be bored! I hate being bored!”

The ADHD brain in the summertime

This fear and dread of unscheduled time is intensified at the end of the school year — and for parents too. That’s because, instead of facing just two days without a predictable daily schedule, it’s almost three months.

While all kids are generally excited to be free of homework, teachers and tests, it’s the lack of plans — of a consistent, predictable schedule — that triggers agitation and anxiety for many kids with ADHD. As they see it, no plans = boredom, and boredom = no fun.

So how do we disrupt that cycle? Besides summer camp and lots of swimming, keeping our sanity as parents means having a plan for the downtime. But first, let’s reframe boredom. That can be a mindset shift that’s particularly valuable for our kids with ADHD.

Why boredom is a good thing

Being bored is actually good for our kids’ development, according to Stephanie Lee, Psy.D., director of the ADHD and Behavior Disorders Center at the Child Mind Institute.

In an article on boredom’s benefits, Dr. Lee says the key is helping kids “learn how to manage their boredom so they can develop independence and feel agency over their own happiness and well-being.”

Jodi Musoff, MA, M.Ed., an educational specialist at the Child Mind Institute, explains (in the same article) how boredom helps children develop planning strategies and essential problem-solving, flexibility and organizational skills. These are skills that children whose lives are very structured have fewer opportunities to practice.

Still, parents can help their children with ADHD take ownership of that boredom or downtime. They can help children reframe it as something positive — instead of something to avoid or dread.

Since the majority of kids don’t plan their days, giving them the opportunity to come up with projects and ideas to fill their time encourages the development of those critical organizational and problem-solving skills, according to Musoff.

And there’s a bonus: These skills transfer over to academic settings, which is a win for parents and teachers too.

ADHD parent-approved advice & ideas

I reached out to my village of ADHD mom friends to find out how they tame the boredom beast in the summertime. Here are the ideas they shared:

Start with a schedule

Amy Haman is mom to a laid-back high schooler with ADHD and a super active preteen with ADHD. Her summer motto is: “If not camp, swimming … and detailed structure planned ahead.” Which, as she adds, is why she loves camp for her kids.

“What I mean by detailed structure is having the day written out visibly so they aren’t shocked by the transitions,” says Haman. “I structure by the half-hour or hour depending on the kid.”

For example:

• 9-10 a.m.: Breakfast/TV
• 10-10:30 a.m.: Bike ride
• 10:30-11 a.m.: Chores
• (other activities, based on the family’s favorite activities, like crafts, creativity, hiking, shopping, and play dates)

It all sounds fun and may look good on paper, but overseeing this busy and structured summer schedule for two kids with ADHD is practically a full-time job. And many parents are still balancing work and other caregiving obligations that don’t stop just because school is out. “I’m exhausted just thinking of it,” Haman says.

It’s important to include downtime for yourself even as you carve out these schedules for your kids. Otherwise, you’ll be burned out by day two.

There’s nothing wrong with scheduling blocks of the day for the kids to enjoy “free play” or “your choice” activities. But as planning and organizing is often a challenge for the ADHD brain, make sure you provide a list of options — and necessary supplies — for those time slots.

Even better, have your kid or kids make a list of what they can do and what they would need to do it. We do this in our home and it’s a great way for our daughter to feel a sense of control over her schedule. It also gives her more ownership of that time, which motivates her to enjoy her favorite activities without requiring much of our direction or attention.

Backyard summer camp for busy boys and girls

As the mom of two young boys — both with ADHD and boundless energy — Bonnie Johnson has a ton of tricks up her sleeve for the summertime. She gathered many of these creative ideas and more during the 2020 shutdown, dubbing it “Backyard Summer Camp.”

Because even though many summer programs for kids are open again this year, “there’s lots of hours to fill in the summer,” says Johnson.

Here are a few of their family favorites:

• obstacle courses
• their own version of Olympic Games
• sandbox time
• ice making & chopping (safety goggles are a must for this one!)
• scavenger hunts
• animal rescues using stuffed animals
• hide and seek
• fort building
• finding ways to bless others
• outdoor time: finding sticks, playing in the mud, etc.
• Sky Zone (an indoor trampoline park for rainy days)
• building with cardboard and duct tape – lots of colored duct tape is a must in the Johnson household

Johnson’s most important piece of advice to parents? Allow the messes. “Just teach them to clean up after themselves,” she adds.

She, like Haman, swears by a routine and schedule — and chores. “Keep practicing non-preferred tasks during the summer,” says Johnson.

And while most kids would like school to stay out of sight and out of mind for the summer months, Johnson encourages parents to encourage “school practice” activities like independent reading, flashcards for a variety of subjects and reviewing sight words.

Set up stations for self-directed play

As a child, I could keep myself busy — independently — for hours. My daughter has a ton of interests and favorite activities, but she often needs a gentle prompt or motivation to get started. She rarely initiates on her own.

What helps is having things ready and on-hand for easy access. You’ll have to adjust this based on age and make accommodations as needed (in our home, it’s not safe or wise to keep scissors within reach). Set up a few areas around your house — inside and outside — where your kid or kids can play independently. This is great for those moments when you need a break, or when they actually need to be a little bored. Remember, parents: It’s not your job to be their entertainment director.

One way to think about setting up these stations is creating spaces that serve different purposes and meet a variety of needs. For example:

Self care

My daughter loves makeup, so there’s a collection of approved items in the bathroom she can use. Sometimes, she’ll take a bath with Epsom salt and lavender before dinner when I’m busy cooking and she’s tired from the school day. A shower is a boredom buster option for her too, and it often calms her down. Independent activities don’t always have to be entertainment-focused.

Creative Expression

Arts and crafts are another downtime favorite here. So there’s a desk in the living room and a large crate underneath full of stickers, markers, glue, watercolor paints, paper and other supplies that she can use (mostly) on her own.

Move Your Body

Jump ropes, bikes, swings, soccer balls, skateboards: When your kids can’t stop moving, set them up with a designated safe place inside or out where they can engage in some kind of physical activity. On rainy days, or when I can’t be outside to supervise for safety, my daughter enjoys the Just Dance game on the Nintendo Switch. It gets her moving and the music boosts her mood.

Make a Mess (or Get Loud)

Sometimes banging out a tune on the keyboard or playing her trumpet as loud as possible is what my daughter needs, but I don’t always want to hear it up close. So we designated an area in the basement where she can play all of her instruments at the volume she wants. The basement (or any less formal area of your home) is a great place for messy projects too.

Slow Down

We keep a collection of books, magazines and games (checkers, Simon, dominoes, etc.) in the living room, so a favorite wind-down activity — particularly in the evenings — is sitting out on the deck with a cold drink and a book or game.

Barbies, books and dress-up are the things my daughter likes to do in her room when she needs some “chill time,” as she calls it. Sometimes she’ll even put her music on to set the tone.

Life Skills and Hobbies

If your kids love to cook or bake, have them prepare their own snacks or do some activities in the kitchen that are age- and ability-appropriate. My daughter loves to be my sous chef. While it can be more challenging than helpful at times, I try to find tasks she can help with so she’s involved — instead of hanging out “unsupervised” during meal prep.

Birdwatching and gardening are my and my husband’s favorite hobbies, respectively, and we’ve involved our daughter in them, too. She now enjoys identifying the birds at the feeder (bonus: it’s something she can do independently) and tells me all about the plants she and Dad put in the ground and watered.

Remember this too: Boredom may seem like the enemy, but if you’d ask many parents of kids with ADHD, the real “enemy” is overstimulation. That can lead to meltdowns and more. It’s a tricky thing — keeping our kids busy enough but not so busy that they can’t relax or regulate. As you find your way through the summer, keep this balance in mind. And don’t forget to give yourself breaks too!

Sources:

Child Mind Institute: Benefit of Boredom

Summer Break: A Break from Routine.

For families with a child with ADHD, the unstructured summer months can be chaotic. The variability in day-to-day activities, the frustration of not knowing what to do with free time, or learning how to tackle various situations can be an exhaustive task for kids with ADHD and their families. Here are a few ADHD survival tips for those summer days:

1. Structure Your Child’s Day

It is crucial to create a routine for your child, such as setting a time to wake up and go to bed, to create a sense of normalcy. Start incorporating age-appropriate tasks, such as laundry, doing the dishes or setting the table, to create a sense of ownership and accountability. You can even encourage your child by timing them when they do tasks. Check out the Brili app.

2. Plan Academic Activities to Avoid the “Summer Slide”

Adding a few hours of academic lessons can help children keep up with what they learned during the year and prevent summer slide. Great ways to keep children engaged with learning over the summer can include reading and practicing math problems. Freestyle writing can be a light and non-stressful way to give your child an open, judgment-free place to share their creative ideas.

3. Choosing a Medication Break

A medication break should be a decision made between you and your ADHD Online provider. Please connect with them to learn more and discuss your options.