But structure and boundaries are important for any child, especially one who has ADHD and is prone to boredom. As the school year winds down, start thinking about summer guardrails and expectations that will benefit your child. As a family, discuss these boundaries (think chores and video game limits) and set up an environment to promote desired activities (like borrowing books from the library or playing board games that keep math skills fresh).

Consider these strategies as you develop your summer plan:

1. Save the best for last.

Have your child do chores, academic work, and other “non-preferred” activities during peak focus periods. Reserve fun activities — video games, sports, friend time —for later in the day to teach kids with ADHD to persist.

2. Give kids a choice.

Offering options reduces friction, gives your child control, and encourages cooperation. Provide a menu of activity choices for their morning, afternoon, and evening blocks.

Teens with ADHD need even more choice and control. As summer begins, discuss what you want them to accomplish (e.g., college essay drafts, volunteering) and what they’d like to do or get in return. This might be an extended curfew, a higher allowance, or more friend time, for example. Establish check-in dates to monitor their progress.

3. Know the upside of downtime.

Don’t feel pressured to fill every moment of your child’s summer schedule. Occasional understimulation is beneficial in today’s era of constant stimulation, especially for impulsive, sensory-sensitive children.

4. Prepare a meltdown kit.

Outbursts don’t take summer breaks. Big emotions will decrease as your child’s emotional regulation matures, but you can prepare for them by:

• Remaining calm. It may not seem like it, but your child looks to you for guidance on navigating emotions.
• Staying firm. Meltdowns are ways for children to get adults to reshuffle the deck and present more favorable options. Avoid giving in. Instead, stay with your child’s big emotions. Validate their feelings. Say, “I know it’s hard to stop playing video games and get ready for bed.”
• Developing a pre-meltdown plan. Ask your child, “What should you do when you feel upset?” Keep their answers in an easy-to-see place, along with a list of calming strategies like deep breathing, taking a drink of water, stepping away, or listening to music.
• Delivering consequences. Reserve timeouts and privilege losses for serious behaviors like hitting or throwing. Communicate your rules ahead of time so your child isn’t caught by surprise.

5. Enforce screen time rules.

Ask your child about their favorite apps or games to spark conversations about smart technology use. Incorporate screen time practically and with reasonable limits.

Once you’ve set boundaries for your kids over the summer, think about ways to make space for your own rest and self-compassion — so you can show up as your best self for your children.

Dave Anderson, Ph.D., is a senior psychologist at the Child Mind Institute’s ADHD and Behavior Disorders Center.

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As winter wears on, many parents tell me their kids have hit a wall. The shorter days, emotional fatigue, and nonstop grind of January and February drain their motivation and joy. When we begin to feel the sunshine on our faces again, it’s a good time for a spring reset and refocus on finishing the school year strong.

Here’s how to change up your family’s routines and your child’s mindset.

Rebuild and Refine Structure

Good habits may fade during winter. Harness the excitement of spring to inspire your child to create or reinstate strong systems. Start small. Reset bedtime, morning prep, or homework time, for example. Use visual schedules, phone apps, checklists, and gentle reminders to help kids with ADHD regain their footing. Keep expectations realistic. Small wins build consistency, and consistency fuels confidence.

[Free Download: Sample Schedule for Kids with ADHD]

Shore Up Communication

When everyone’s running on empty, tension replaces teamwork. Instead of pointing out shortfalls, praise effort. Hold family check-ins. Ask: “What went well? What’s one thing we can tweak?” These brief, positive conversations strengthen connection and collaboration.

Get Kids Outside

Warmer temperatures and increased sunlight naturally boost the release of the feel-good neurotransmitter dopamine, the brain’s motivation molecule. Find study spots with natural light or encourage outdoor breaks from homework. Exercise can help regulate emotional control, so build it into your child’s daily schedule. Even a short walk together can improve mood.

Burnout hits kids and parents alike. Reflecting on what needs to change and taking actionable steps will help the whole family move forward. A spring reset doesn’t demand a total overhaul; just one hopeful adjustment at a time.

Spring Reset: Next Steps from ADDitude

• Free Download: Sample Schedules for Reliable Family Routine
• Read: Healthy Eating Habits for Impulsive, Dopamine-Starved ADHD Brains
• Read: Why Children with ADHD Hate Bedtime: Solutions to ADHD Sleep Problems

Dawn Kamilah Brown, M.D., is a double board-certified child, adolescent, adult, and sports psychiatrist in Houston, Texas.

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Circadian health interventions may improve ADHD symptoms for a significant group of individuals with attention deficit disorder, according to a new perspective review published in Frontiers in Psychiatry.¹ For some, circadian misalignment may play a role in ADHD pathophysiology, and targeted circadian interventions may supplement ADHD treatment for these individuals, concluded the study’s authors following a review of existing research.

Another narrative review in PLOS Mental Health explored the neurobiological mechanisms of psychiatric conditions including depression, anxiety and ADHD, and the bidirectional relationship they have with sleep. That research also found that sleep is an essential element of symptom management for these disorders.²

“Sleep disturbances, including insomnia, hypersomnia, and circadian misalignment, are highly prevalent and clinically significant across various psychiatric disorders. Sleep problems are transdiagnostic features, impacting diagnostic presentation, prognostic trajectories, and underlying pathology,” the authors of the PLOS review write. “Sleep is a tractable factor in mental health, offering a potent intervention leverage point.”

Circadian Rhythm Disorder and ADHD

The authors of the Frontiers in Psychiatry review, Brandon Luu, M.D., and Nicholas Fabiano, M.D., point to several established facts linking circadian rhythm dysfunction to ADHD, including:

• 73-78% of people with ADHD have delayed sleep-wake cycles.³
• Cortisol rhythms, especially in the morning, are decreased and delayed in ADHD patients.⁴Another recent study that investigated the association between morning cortisol variability and ADHD through genomic approaches found ADHD and cortisol levels reflect “a complex interplay involving arousal regulation.”⁵
• Dim-light melatonin onset (DLMO) occurs 90 minutes later in adults with ADHD, and 45 minutes later in children with ADHD, compared to controls.⁶ A study conducted by J.J. Sandra Kooij, Ph.D, found that, in neurotypical populations, melatonin is secreted at 9:30 p.m. (leading to an estimated 11:30 p.m. sleep onset), whereas melatonin is secreted at 11 p.m. for people with ADHD.⁷

Kooij explored her research in detail during her recent ADDitude webinar titled, “How Sleep Disorders Impact Every Aspect of Life with ADHD.

“Each of us has an internal clock that determines our sleep rhythm. This clock, located in the mid-brain, is heritable and it starts ticking in childhood.” she said. “Because it directs the rhythms of all bodily organs, it has far-reaching influence.”

Luu, who has ADHD himself, writes about his personal connection to this research in his newsletter. “When I started implementing circadian interventions for sleep optimization, my ADHD symptoms improved noticeably. When I began digging into the literature, I was struck by how strong the link was, and by how little attention circadian-based interventions have received in ADHD treatment discussions.”

Chronotherapy Interventions

The Frontiers in Psychiatry review found that circadian-targeted interventions, including melatonin supplementation and bright light therapy, both of which advanced DLMO, improved sleep as well as ADHD symptoms.

Melatonin Supplementation

• A small study found that taking 0.5 mg of melatonin nightly moved up melatonin onset by 88 minutes and reduced ADHD symptoms by 14% for adults.⁸
• For children, taking 3-6 mg nightly moved up DLMO by 44 minutes.⁹ After several weeks of melatonin use, 71% of parents reported improvements in behavior and 61% noted improvements in their children’s mood.

Bright Light Therapy

• A pilot study found that, for adults with ADHD, two weeks of bright light therapy in the morning (10,000 lux lamp) advanced DLMO by 31 minutes.¹⁰
• Another small study found that, during winter months, bright light therapy offered particular benefit for individuals with ADHD.¹¹

Multimodal Approaches

While not specific to those with ADHD, multimodal behavioral approaches have resulted in advancement of sleep-wake phases for those with late chronotypes.

• In one study, the multimodal behavioral approach lasted three weeks and involved consistent earlier wake time, morning light exposure, restricted nighttime light exposure, avoiding naps and caffeine in the late afternoon and eating late at night. The intervention group shifted their DLMO, wake time, and peak cortisol time by approximately 2 hours; self-reported depression scores decreased by 58% and stress scores by 40%.¹²

A Low-Risk Adjunctive Approach to Addressing ADHD

“The safety profile, accessibility, and potential for synergy with existing treatments make circadian interventions an attractive addition to the ADHD treatment,” write Luu and Fabiano, who propose that individuals with ADHD receive routine screening for sleep or circadian disturbances, so that potential delayed sleep phase disorder can be more easily identified and addressed.

“This is not a universal cure for ADHD, but a potential adjunctive approach,” Luu writes. “While the evidence is still emerging, these interventions are generally low risk, offer broad health benefits, and are relatively easy to implement.”

Sources

¹Luu, B., & Fabiano, N. (2025). ADHD as a circadian rhythm disorder: Evidence and implications for chronotherapy. Frontiers in Psychiatry, 16, 1697900. https://doi.org/10.3389/fpsyt.2025.1697900

²Hyndych A, Koval K, Dzeruzhynska N, Mader EC. Sleep and psychiatric disorders: Bidirectional interactions and shared neurobiological mechanisms. PLOS Ment Health. 2025;2(12):e0000531. doi:10.1371/journal.pmen.0000531

³Wajszilber D, Santiseban JA, and Gruber R. Sleep disorders in patients with ADHD: impact and management challenges. Nat Sci Sleep. (2018) 10:453–80. doi: 10.2147/nss.s163074

⁴Baird AL, Coogan AN, Siddiqui A, Donev RM, and Thome J. Adult attention-deficit hyperactivity disorder is associated with alterations in circadian rhythms at the behavioural, endocrine and molecular levels. Mol Psychiatry. (2012) 17:988–95. doi: 10.1038/mp.2011.149

⁵Ramos, J. K. N., Grevet, E. H., Junger-Santos, I., Ciochetti, N. P., Bandeira, C. E., de Araujo Tavares, M. E., de Oliveira, V. F., Vitola, E. S., Rohde, L. A., Grassi-Oliveira, R., da Silva, B. S., Dotto Bau, C. H., & Rovaris, D. L. (2025). Shared biological pathways linking ADHD and cortisol variability are related to externalizing behaviors. Psychoneuroendocrinology, 181, Article 107587. https://doi.org/10.1016/j.psyneuen.2025.107587

⁶Lunsford-Avery JR, Scott H, and Kollins SH. Editorial Perspective: Delayed circadian rhythm phase: a cause of late-onset attention-deficit/hyperactivity disorder among adolescents? J Child Psychol Psychiatry. (2018) 59:1248–51. doi: 10.1111/jcpp.12956

⁷Van Veen MM, Kooij JJS, Boonstra AM, Gordijn MCM, and Van Someren EJW. Delayed circadian rhythm in adults with attention-deficit/hyperactivity disorder and chronic sleep-onset insomnia. Biol Psychiatry. (2010) 67:1091–6. doi: 10.1016/j.biopsych.2009.12.032

⁸van Andel E, Bijlenga D, Vogel SWN, Beekman ATF, and Kooij JJS. Effects of chronotherapy on circadian rhythm and ADHD symptoms in adults with attention-deficit/hyperactivity disorder and delayed sleep phase syndrome: a randomized clinical trial. Chronobiology Int. (2020) 38:260–9. doi: 10.1080/07420528.2020.1835943

⁹van der Heijden KB, Smits MG, Van Someren EJW, Ridderinkhof KR, Gunning WB., et al. Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia. . J Am Acad Child Adolesc Psychiatry. (2007) 46:233–41. doi: 10.1097/01.chi.0000246055.76167.0d

¹⁰Rybak YE, McNeely HE, Mackenzie BE, Jain UR, Levitan RD, et al. An open trial of light therapy in adult attention-deficit/hyperactivity disorder. J Clin Psychiatry. (2006) 67:1527–35. doi: 10.4088/jcp.v67n1006

¹¹Wynchank DS, Bijlenga D, Lamers F, Bron TI, Winthorst WH, Vogel SW, et al. ADHD, circadian rhythms and seasonality. . J Psychiatr Res. (2016) 81:87–94. doi: 10.1016/j.jpsychires.2016.06.018

¹²Facer-Childs ER, Middleton B, Skene DJ, and Bagshaw AP. Resetting the late timing of ‘night owls’ has a positive impact on mental health and performance. Sleep Med. (2019) 60:236–47. doi: 10.1016/j.sleep.2019.05.001

“I hate brushing my teeth. It is boring, I never feel like I am doing it right, and I just forget all of the time,” says one ADDitude reader. “I have a lot of shame around it.”

And if it’s laborious for adults, oral hygiene is triply tough for kids. “They understand intellectually,” writes another reader about her kids’ teeth-brushing habits. “They just can’t make themselves do it.”

The end result? People with ADHD experience high levels of dental anxiety — about 23%, according to a report — compared to 12% of people without ADHD, causing a vicious cycle of avoidance and more oral health problems.

To halt the cycle tonight, try these ADHD-approved tips for making brushing and flossing less miserable.

💡 Read: Personal Hygiene Tips for ADHD Brains (and Bodies)

No More Pulling Teeth: How to Brush and Floss Consistently

“To get my 10-year-old with ADHD to brush her teeth, we body double as much as possible. It works well for me, also having ADHD, as it saves me spending the rest of my evening dreading the hell that is toothbrushing before bed.” — An ADDitude Reader

“I pack a travel-size toothbrush and toothpaste in my work bag. I hate flossing, but I buy those little rubber toothpick flosses and leave them by my bed, to use when I read at night.” — Tracey, Australia

“I stopped reserving flossing for nighttime, only. Any time is better than never, so I do it wherever I think of it.” — An ADDitude Reader

“Brushing my teeth long enough has been a struggle. I have recently discovered digital jigsaw puzzles. I work my puzzles while I brush. I get in 5 to 10 minutes, usually. At my last dental cleaning, the dentist was impressed because he had nothing to clean. I was out in 10 minutes.” — Wendy, Panama

💡 Read: How to Make New Behaviors Stick

“I have toothpaste and a toothbrush in the shower!” — Georgina, Uruguay

“I actually have toothbrushes and toothpaste at work so that I have no reason not to brush my teeth in the morning.” — Dawn, Illinois

“We have our 7-year-old grandson’s toothbrush, toothpaste, and five-minute timer in the kitchen. He brushes his teeth in the kitchen right after breakfast. His clothes are also laid out in the kitchen for him to dress immediately afterward.” — Deborah, Virginia

“Getting a Sonicare toothbrush has been the very best thing I’ve ever done for my teeth. It does the hard work for me and has a built-in timer… it’s as good as it’s going to get.” — An ADDitude Reader

“I started rewarding myself with YouTube videos for flossing. Flossing has given me more time to watch long videos before brushing.” — J, Oregon

“I let my kids brush their teeth in the living room while watching TV. (The bathroom is just around the corner.)” — An ADDitude Reader

“Brushing my teeth is so boring. What helps me get through it is doing something else at the same time, like making the bed.” — Pichi, New York

“I pace while brushing my teeth; something about standing in the bathroom without being able to leave is abhorrent. I also allow myself to stop brushing before my two minutes are up on days when two minutes feels like forever. My oral health improved significantly once I took those pressures off myself.” — Kathryn, North Carolina

“Flossing is so tedious, and there’s a million other things that I would prefer to do. I have learned to time myself to see if I can beat my record. I’m currently able to floss in 60 seconds, and I do a great job.” — Yvonne, California

“I have a calendar taped to my bathroom cabinet. Each day is split in half. After I brush my teeth, I color in one half. I am more dedicated to brushing my teeth because I want to see the month fully colored in.” — Amy, Missouri

“[We have] a plastic sign on the bathroom wall that reminds us to brush our teeth. It also has sliders to mark when we’ve brushed.” — Georgina, Uruguay

“An electric toothbrush, a preferred toothpaste flavor, a two-minute sand timer, and parent observation or tooth-brushing body double helps.” — An ADDitude Reader

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Whether an early bird, night owl, or something in between, each of us has an internal clock that determines our sleep rhythm. This clock, located in the mid-brain, is heritable and it starts ticking in childhood. Because it directs the rhythms of all bodily organs, it has far-reaching influence.

Most people with ADHD (up to 80%) are night owls, with a significantly later sleep rhythm than non-ADHD individuals. My colleagues and I quantified this discrepancy through a sleep study in which we measured the timing of melatonin production in the saliva of people with and without ADHD. When this naturally occurring hormone is secreted by the brain, it primes the body for sleep about two hours later (three hours later for people with ADHD). Our findings revealed that melatonin was released at:

• 9:30 p.m., with an estimated 11:30 p.m. sleep onset for non ADHD people
• 11 p.m., with an estimated 2 a.m. sleep onset for people with ADHD

Is Staying Up Late Bad For You?

In a world in which school and work obligations begin first thing in the morning, a late bedtime can lead to significant problems. The optimal sleep duration for adults is seven to eight hours. Because people with ADHD tend to go to sleep late but must still wake early, they sleep just five to six hours on average. This means that, day after day, year after year, people with ADHD are chronically sleep-deprived.

[Self Test: Could You Have Delayed Sleep Phase Disorder?]

The consequences of shorter sleep duration include:

• fatigue
• decreased focus
• sub-optimal cognitive functioning
• impaired memory
• irritability
• binge eating

If these sound familiar, it’s because many are also associated with ADHD. So, not only does ADHD cause sleep problems, but sleep problems aggravate ADHD symptoms.

Ripple Effects of Delayed Sleep

Your sleep rhythm sets the schedule for a host of bodily processes. For example, if you sleep from 11 p.m. to 7 a.m., your body enters its deepest phase of sleep at 4:30 a.m., when your temperature reaches its lowest point. At 6:15 a.m., your blood pressure rises in preparation for waking. At 7 a.m., when your eyes open and receive sunlight, melatonin secretion stops. Activation of the digestive system begins around 8 a.m. The timing of these processes is determined by your bedtime, so when it’s pushed back to 2 a.m. or 3 a.m., your other rhythms are knocked out of sync.

[Watch: “How Sleep Disorders Impact Every Aspect of Life with ADHD”]

For example, many people with ADHD and delayed sleep phase disorder – falling asleep and waking up several hours later than normal – experience appetite later in the morning. They tend to skip breakfast and then make poor nutrition choices later in the day, leading to  weight gain.

The solution to a late sleep rhythm is simple: Shift your bedtime earlier. When your biological clock works against you, as it does for so many with ADHD, you’ll need to take deliberate steps and maintain resolve. Here’s what research has taught us.

How to Fix Circadian Rhythm Problems

1. Make Use of Melatonin

Many people with delayed sleep phase disorder use melatonin to effectively establish an earlier bedtime. My research team found that, for individuals with ADHD, nightly use of 0.5 mg. of melatonin resulted in dim light melatonin onset (when melatonin levels begin to rise in the body) 90 minutes earlier than otherwise expected. When combined with sleep hygiene, this leads to  an earlier bedtime.

A low dose of melatonin, 0.5 or 1 mg., taken around 10 p.m., is sufficient. (Higher doses are not more effective and may cause you to feel sleepy the next day). Melatonin works for about three to four hours, so it helps you fall asleep, but not stay asleep. For difficulty with night waking, you might try long-acting melatonin.

2. Let There Be Light Therapy

To fully adjust your sleep/wake rhythms, use morning light therapy to help you wake up at an earlier hour. Choose a wake-up time between 7 a.m. and 9 a.m. (ideally after seven to eight hours of sleep) and sit in front of a light box (or wear light therapy glasses) for 30 minutes upon waking. Repeat for five to 21 days, especially in winter. The light box should have an intensity of 10,000 lux, and your face should be about 20 centimeters from the box.

3. Nix the Nap

Exhausted individuals end up napping during the day, but long naps push back bedtime. If you do take a nap, set an alarm so it doesn’t exceed 30 minutes.

4. Don’t Sleep In

Many night owls make up for short sleep duration during the week by sleeping in on weekends. However, abundant research shows that late wake times on weekends, followed by early wake times during the week, exacerbate sleep problems and leave you more tired. With the help of melatonin and light therapy, try to maintain a consistent wake time, even on weekends.

How to Fix Circadian Rhythm Issues: Next Steps

• Read: What Comes First – ADHD or Sleep Problems?
• Read: How to Fall Asleep with a Rowdy, Racing ADHD Brain
• Free eBook: How to Sleep Better with ADHD

J.J. Sandra Kooij, M.D., PH.D., is a psychiatrist at PsyQ and Head of the Expertise Center Adult ADHD in the Netherlands.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

According to a recent ADDitude survey of 2,156 adults with ADHD, poor sleep is as common as it is deleterious.

What Happens If You Don’t Get Enough Sleep?

• 91% of respondents said they experience changes in mood, concentration, memory, and/or energy level due to poor sleep quality.
• 85% of respondents said they worry about the consequences of poor sleep quality on their work, academics, and/or relationships.
• 80% said they suffer from fatigue every day.
• 68% said they have experienced an adverse event (e.g., job loss, car accident) due, at least in part, to poor sleep quality.
• 49% said they wake up at least once every night.
• 36% said they have difficulty waking up each morning.

Do Kids with ADHD Have Trouble Sleeping?

The scorecard is scarcely better for children with ADHD. They sleep just seven hours and 28 minutes each night, on average, according to 940 caregiver survey responses. Children aged 6 to 12 should get at least nine hours each night, and teenagers should sleep at least eight hours. Less than half of teens with ADHD hit this benchmark, according to the survey.

About one in five children and teens with ADHD go to bed after midnight and 73 percent take 30 minutes or more to fall asleep each night, according to the survey. What keeps kids awake? Screens, racing thoughts, and anxiety, their parents report.

[Get This Free Download: Sound Sleep Solutions for Kids with ADHD]

Nearly half of caregivers said their child has always been a bad sleeper and one-third said their child’s sleep has gotten worse, not better, with age.

“Our kiddo has been a poor sleeper since birth,” wrote one parent. “He would fuss for hours or take at least 60 minutes to settle down, and bath time would rev him up not calm him down. We even hired a sleep coach, but it didn’t make a difference. Now, at age 10, bedtime causes him severe anxiety. He gets violent (punches, ruins things, dumps shampoo and stuff on the floor, swears, threatens, throws things and purposefully hurts us, and refuses to go to bed).

“He also purposefully wakes himself up during the night so he can’t wake up for school in the morning (drinks too much water so he has to use the restroom, sets alarms for the middle of the night, sneaks Legos into his room and stays up late playing or reading, etc.). We’ve tried medication, meditation, back rubs, stories, wall climbing a few hours before bed, setting up a blow-up bed in our room, changing the bedtime routine, sticker charts, rewards, books on tape, sleep music, etc., and nothing works. We’ve had to strip his room of all toys, objects, shampoo, toothpaste, and books. After the meltdowns come shame and remorse, but no sleep.”

Sleep Disorders and ADHD

The scope and severity of the adverse ADHD-sleep relationship is clear, but its causes are murky – and myriad.

[Get This Free Download: The Sleep Disorders Linked to ADHD]

Research shows that several diagnosable sleep disorders show up more often in people with ADHD. Here are the disorders most frequently cited by respondents in our survey.

An important point: These comorbid conditions were no more common among people taking stimulant medication than they were among those taking no medication at all. In fact, the survey showed that children prescribed stimulant medication were less likely to experience delayed sleep phase disorder than kids taking no medication (28% vs. 42%). Adults taking stimulants were slightly more likely to experience delayed sleep phase disorder (30% vs. 26%), but slightly less likely to experience chronic insomnia (33% vs. 37%) and restless legs syndrome (20% vs. 23%), plus they sleep 11 minutes longer.

In other words, these survey results offer no evidence that stimulant medication use significantly helps or hurts sleep among people with ADHD.

3 Secrets to Sleep with ADHD

So what does promote sleep among children and adults with ADHD? The survey data suggest solutions you’ve likely heard but not adopted before.

1. Exercise More

The CDC recommends at least 2.5 hours of exercise weekly for adults, but half of ADDitude survey respondents do not meet this goal. At least 86% of adults surveyed said they exercise less than one hour each day; meanwhile, average daily screentime is 5 hours and 49 minutes.

And here’s the rub: Adults who exercise more, sleep more. They also stare at screens for 2 hours less each day than those who don’t or barely exercise, according to the survey.

2. Reduce Screentime

Children and teens with ADHD spend 5 hours and 24 minutes on screens each day — nearly three times the recommended amount. But, wait, it gets worse: Kids who get little or no exercise spend a staggering 6 hours and 37 minutes each day on screens. Those who get the recommended amount of daily exercise spend half as much time on screens and get more sleep each night.

The data suggests that kids who swap screentime for physical activity enjoy better sleep and overall health.

3. Keep a Consistent Bedtime Routine

“How would you rate the effectiveness of your child’s bedtime routine on a scale from 1 (terrible) to 5 (fantastic)?”

Caregivers who assigned the highest rating to this survey question reported that their children sleep 8 hours and 36 minutes each night, on average. This is 15 percent longer than the average for all kids with ADHD, according to the survey, and 25 percent longer than the kids with the worst-rated bedtime routines. This finding does not prove causation, but it does add credence to existing studies on the power of reliable routines for children with ADHD.

Highest and Lowest Rated Sleep Solutions

We asked: How effective are the following approaches at improving the quality of sleep for the person with ADHD? Please rate each on a scale from 1 (Not Effective) to 5 (Very Effective):

ADHD and Sleep: Reader Factoids

Adults with ADHD

• 35% are not treating their ADHD with medication
• 86% are exercising less than 1 hour each day
• 43% are getting 0 to 2 hours of exercise each week
• 36% have a diagnosed sleep disorder
• 75% consume at least one cup of coffee each day
• 36% consume at least one caffeinated soda each day
• 14% consume at least one energy drink each day

Kids and Teens with ADHD

• 28% are not treating their ADHD with medication
• 75% are exercising less than 7 hours each week (the CDC recommended amount)
• 27% are getting 0 to 2 hours of exercise each week
• 16% have a diagnosed sleep disorder
• 20% consume at least one caffeinated soda each day
• 10% consume at least one energy drink each day

Tired But Can’t Sleep? ADHD Sleep Solutions

• Free Download: How to Sleep Better with ADHD
• Read: How to Fall Asleep with a Rowdy, Racing ADHD Brain
• Read: ADHD and Sleep Problems — This is Why You’re Always Tired

Anni Layne Rodgers is General Manager at ADDitude.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Summer is tricky. The break from school is liberating and renewing, but for children with ADHD, the long days and lack of structure can lead to meltdowns and screentime overuse — common complaints among parents. With the right strategies and thoughtful routines, however, caregivers can build the summer-specific structure needed to ease transitions, encourage ongoing organization, and smooth the bumps of school break.

In this interactive webinar, viewers will have the opportunity to ask questions to Dave Anderson, Ph.D., an expert in child behavioral development, and gain practical strategies to create a balanced summer routine that promotes fun and reduces stress.

In this webinar, you will learn:

• • How to maintain a semi-structured schedule that supports consistency and reduces anxiety
  • Effective strategies to help manage kids’ video game and other tech device use
  • How to set realistic goals for your child and use small rewards to encourage progress
  • The importance of fostering your child’s independence while maintaining behavioral boundaries for a smooth, enjoyable summer.

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Download or Stream the Podcast Audio

Click the play button below to listen to this episode directly in your browser, click the symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Audacy; Spotify; Amazon Music; iHeartRADIO

Summer Activities and ADHD: Resources

• • • Free Download: Your Guide to a Smarter Summer
    • Read: How to Survive Summer Vacation
    • Read: Summer Survival Guide for Parents of Extreme Children
    • Read: The Best Summer Is a Strategized Summer
    • eBook: Your ADHD Summer Survival Guide

Obtain a Certificate of Attendance

If you attended the live webinar on June 17, 2025, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Dave Anderson, Ph.D., is Vice President, Public Engagement and Education; and Senior Psychologist, ADHD and Behavior Disorders Center, at the Child Mind Institute.

Dr. Anderson specializes in evaluating and treating children and adolescents with ADHD and behavior disorders. He also has broad experience with anxiety and mood disorders. His expertise includes cognitive behavioral therapy, behavioral parent training, school-based consultation, and classroom behavioral support. Dr. Anderson is devoted to ensuring that patients receive innovative, cutting-edge care tailored to each family’s specific needs.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
Apple Podcasts | Spotify | Google Play | Amazon Music | RadioPublic | Pocket Casts | iHeartRADIO | Audacy

Q: Do people with ADHD experience winter depression more often and more severely than do neurotypical individuals? Also, why is my quality of sleep affected in winter?

Winter depression is marked by two or more weeks of low mood, usually starting in the Northern Hemisphere’s fall or winter when there is less daylight, that resolves in the spring or summer when there is more light. There is an association between winter depression, also known as seasonal affective disorder, or SAD, and ADHD.

In the Netherlands, where I live, researchers asked 259 patients with ADHD about seasonal mood swings; 27% reported winter depression compared with 3% in neurotypical people.¹ Other researchers have confirmed this increased rate among people with ADHD.² What’s more, females are four times more likely than males to have winter depression.¹

Sleep problems are also common among people with ADHD: About 80% are late sleepers³ , which means they have a short sleep duration — they fall asleep at a later time and sleep less because they must wake up for work or school.

Q : How does winter depression relate to screen addiction in children with ADHD?

Children with ADHD who are late sleepers and who experience winter depression may turn to video games and the Internet. Screens emit blue light, and they’re often held close to the eye, so the effects are similar to light therapy if you’re staring at them for a while.

[Get This Free Download: How to Sleep Better with ADHD]

Screen use at night can induce delayed circadian rhythms, disrupting your sleep-wake cycle.⁴ Many children with ADHD are already late sleepers, so using screens after 9:30 pm will delay their rhythm even more; this is not recommended. Keep in mind that when sleep gets delayed, mood is affected.

The good news is that winter depression and sleep problems can be easily and quickly treated with artificial light therapy. A 10,000-lux light therapy lamp can be used for 30 minutes a day for 5 to 20 consecutive days. The lamp, or light box, should be used at a close distance to your eyes; the distance is very important for the intensity of the treatment. It’s best to do this every day at the same time, preferably between 7 and 8 am, to reset your biological clock and alter the sleep-wake cycle.

You may also consider using light therapy glasses, which work in the same way as lamps. You can wear these for 30 minutes a day while you’re dressing or eating breakfast; in other words, without disrupting your routine.

Light therapy is a serious antidepressant that often unlocks better mood, improved sleep, and more energy.

[Read: How to Fall Asleep with a Rowdy, Racing ADHD Brain]

Q:  Is vitamin D recommended for people with winter depression?

If your vitamin D is too low, then taking vitamin D is recommended. Vitamin D is generally low in people with ADHD, though we don’t know why.⁵ You get vitamin D from sunlight; in winter, when there is less light, you may need to take a supplement. Another way we can get vitamin D is by eating fatty fish, though many people don’t eat enough to affect levels.

Winter Depression: Next Steps

• Self-Test: Could You Have Delayed Sleep Phase Disorder?
• Read: 9 Sleep Deprivation Solutions for Adults with ADHD
• Read: 6 Tips to Overcoming Winter Depression
  

J.J. Sandra Kooij, M.D., Ph.D., is a psychiatrist and head of the Expertise Center Adult ADHD at PsyQ in the Netherlands.

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Sources

¹Amons, P. J., Kooij, J. J., Haffmans, P. M., Hoffman, T. O., & Hoencamp, E. (2006). Seasonality of mood disorders in adults with lifetime attention-deficit/hyperactivity disorder (ADHD). Journal of affective disorders, 91(2-3), 251–255. https://doi.org/10.1016/j.jad.2005.11.017

²Wynchank, D. S., Bijlenga, D., Lamers, F., Bron, T. I., Winthorst, W. H., Vogel, S. W., Penninx, B. W., Beekman, A. T., & Kooij, J. S. (2016). ADHD, circadian rhythms and seasonality. Journal of psychiatric research, 81, 87–94. https://doi.org/10.1016/j.jpsychires.2016.06.018

³Van Veen, M. M., Kooij, J. J., Boonstra, A. M., Gordijn, M. C., & Van Someren, E. J. (2010). Delayed circadian rhythm in adults with attention-deficit/hyperactivity disorder and chronic sleep-onset insomnia. Biological psychiatry, 67(11), 1091–1096. https://doi.org/10.1016/j.biopsych.2009.12.032

⁴Hartstein, L. E., Mathew, G. M., Reichenberger, D. A., Rodriguez, I., Allen, N., Chang, A. M., Chaput, J. P., Christakis, D. A., Garrison, M., Gooley, J. J., Koos, J. A., Van Den Bulck, J., Woods, H., Zeitzer, J. M., Dzierzewski, J. M., & Hale, L. (2024). The impact of screen use on sleep health across the lifespan: A National Sleep Foundation consensus statement. Sleep health, 10(4), 373–384. https://doi.org/10.1016/j.sleh.2024.05.001

⁵Khoshbakht, Y., Bidaki, R., & Salehi-abargouei, A. (2018). Vitamin D Status and Attention Deficit Hyperactivity Disorder: A Systematic Review and Meta-Analysis of Observational Studies.. Advances in nutrition, 9 1, 9-20 . https://doi.org/10.1093/advances/nmx002.

Heavy social media use and poor sleep quality can alter brain activity related to executive function and reward processing in adolescents, suggest findings from the American Academy of Sleep Medicine (AASM) presented last month at the SLEEP 2024 annual meeting.

The findings demonstrate a strong correlation between greater social media use, shorter sleep duration, and lower activity in the inferior and middle frontal gyrus regions in the prefrontal cortex of adolescents ages 10 to 14. The inferior frontal gyrus brain region influences inhibitory control; weakness in this region may impact how teens assess and respond to social media’s rewarding stimuli. The middle frontal gyrus region is tied to executive function and decision-making, impacting how teens balance the immediate dopamine hits of social media with other priorities, like sleep. AASM researchers analyzed data from the Adolescent Brain Cognitive Development Study of 6,516 adolescents for the study.

Prior research established a link between poor sleep hygiene and social media engagement. A 2022 survey from the AASM found that 93% of Gen Z members (people born between the late 1990s and early 2010s) have lost sleep by staying up “past their bedtime” to view or participate in social media.

Poor sleep quality due to excessive screen time is especially concerning for adolescents with ADHD since they spend more time on digital media and have more severe symptoms of problematic internet use compared to youth without ADHD.¹

“Among teens, high-frequency use of multiple forms of modern digital media (texting, visiting social media platforms, streaming videos, etc.) is associated with increased odds of ADHD symptom occurrence,” said Jeremy Edge, LPC, IGDC, during the ADDitude webinar “Addictive Technology and Its Impact on Teen Brains.”²

Poor Sleep Hygiene May Lead to Cannabis Use in Teens with ADHD

Some teens and young adults with ADHD use cannabis as a sleep aid, despite research showing that neurodivergent teens face an outsized risk for developing cannabis use disorder.³

“Cannabis is an unsurprising motivator given the extraordinarily high prevalence of sleep problems and disturbances associated with ADHD, from sleep apnea and insomnia to delayed sleep phase disorder and more,” Mariely Hernandez, Ph.D., explained during the ADDitude webinar “How Cannabis Use Affects ADHD Symptoms and Sleep in Adolescents.” ⁴

“In the short term, cannabis can help with sleep,” Hernandez continued. “But frequent cannabis use builds up tolerance; more and more of it is required to exert the same effect on sleep. Ultimately, chronic cannabis use only worsens sleep and feeds a vicious cycle. ⁵ Poor sleep increases cravings for cannabis and dampens the cognitive resources that allow an individual to resist cravings, make better choices, and curb impulsivity.”⁶

Sleep Hygiene Tips for ADHD Teens

Sleep interventions may help teens with ADHD improve their sleep quality and maintain a healthy relationship with social media. The AASM recommends that adolescents do the following:

• Get 8 to 10 hours of sleep per night.
• Disconnect from devices at night. Turn off all electronics at least 30 minutes before bedtime.
• Follow a relaxing nighttime routine. Take a warm bath or shower, read, or journal to help wind down.
• Leave phones in another room. Remove the temptation to get on the phone by keeping it in a separate room at night. If phones are used as a morning alarm, consider using an alarm clock instead.
• Turn off push notifications. If phones must be in bedrooms at night, turn off push notifications and sound to avoid phone usage.
• Set time limits on social media. Many phones and apps allow users to activate limits that notify them when they have reached their designated time amount on a site.
• Have a sleep schedule. Go to bed and get up at the same time. Don’t let scrolling stop you from getting precious hours of sleep.

Sources

¹ Werling, A. M., Kuzhippallil, S., Emery, S., Walitza, S., & Drechsler, R. (2022). Problematic Use of Digital Media in Children and Adolescents with a Diagnosis of Attention-Deficit/Hyperactivity Disorder Compared to Controls. A Meta-Analysis. Journal of Behavioral Addictions, 11(2), 305–325. https://doi.org/10.1556/2006.2022.00007

² Ra, C. K., Cho, J., Stone, M. D., De La Cerda, J., Goldenson, N. I., Moroney, E., Tung, I., Lee, S. S., & Leventhal, A. M. (2018). Association of Digital Media Use With Subsequent Symptoms of Attention-Deficit/Hyperactivity Disorder Among Adolescents. JAMA, 320(3), 255–263. https://doi.org/10.1001/jama.2018.8931

³ Zaman, T., Malowney, M., Knight, J., & Boyd, J. W. (2015). Co-Occurrence of Substance-Related and Other Mental Health Disorders Among Adolescent Cannabis Users. Journal of Addiction Medicine, 9(4), 317–321. https://doi.org/10.1097/ADM.0000000000000138

⁴ Hernandez, M., & Levin, F. R. (2022). Attention-Deficit Hyperactivity Disorder and Therapeutic Cannabis Use Motives.The Psychiatric Clinics of North America, 45(3), 503–514. https://doi.org/10.1016/j.psc.2022.05.010

⁵ Kaul, M., Zee, P. C., & Sahni, A. S. (2021). Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics: The Journal of the American Society for Experimental NeuroTherapeutics, 18(1), 217–227. https://doi.org/10.1007/s13311-021-01013-w

⁶ Graupensperger, S., Fairlie, A. M., Ramirez, J. J., Calhoun, B. H., Patrick, M. E., & Lee, C. M. (2022). Daily-Level Associations Between Sleep Duration and Next-Day Alcohol and Cannabis Craving and Use in Young Sdults. Addictive Behaviors, 132, 107367. https://doi.org/10.1016/j.addbeh.2022.107367

What’s sleep got to do with cannabis use? A whole lot.

Many teens and young adults with ADHD turn to cannabis to help them sleep, an unsurprising motivator given the extraordinarily high prevalence of sleep problems and disturbances associated with ADHD, from sleep apnea and insomnia to delayed sleep phase disorder and more.¹

In the short term, cannabis can help with sleep. But frequent cannabis use builds up tolerance; more and more of it is required to exert the same effect on sleep. Ultimately, chronic cannabis use only worsens sleep and feeds a vicious cycle.² Poor sleep increases cravings for cannabis³ and dampens the cognitive resources that allow an individual to resist cravings, make better choices, and curb impulsivity. Insomnia, a common symptom of cannabis withdrawal, can drive further cannabis use.

Another potential outcome of chronic cannabis use? Dependence. Youth with ADHD — a group that may be far more likely to use cannabis daily to try to get some shut-eye because of condition-related sleep issues — are at greater risk for developing cannabis use disorder compared to neurotypical peers.⁴

[Take This Self-Test: Symptoms of Substance Use Disorder]

So what can be done? Improving sleep may be key to curbing cannabis use and even increasing adherence to substance use treatment.

A Primer on Sleep Interventions

First, assess the following dimensions of sleep quality in adolescent patients with ADHD. Developed by Dr. Daniel Buysse, the RuSATED acronym can be used to recall elements of multidimensional sleep health:

• Regularity — does the patient go to bed and get up around the same time daily?
• Satisfaction — does the patient feel well-rested after sleep?
• Alertness — how alert or sleepy is the patient during the day?
• Timing — does the patient feel sleepy/fall asleep around the same time regularly?
• Efficiency — how much time in bed is spent sleeping?
• Duration — How many hours of sleep does the patient get, including naps?

Next, consider the following sleep interventions for improving one or more dimensions of sleep quality:

• Sleep hygiene education
• Cognitive behavioral therapy for insomnia
• Transdiagnostic Intervention for Sleep and Circadian Dysfunction (TranS-C)
• Chronotherapy (light therapy)
• Brief Behavioral Treatment of Insomnia (BBTI)

[Read: Sleep Problems in Teens with ADHD — Causes and Solutions]

A benefit of behavioral sleep interventions is that they can be started immediately, even as the patient is still using cannabis. It may not take long to see incremental results. In addition to using these interventions, properly treating ADHD and other comorbid conditions that impact sleep and functioning is crucial. Patients may be less motivated to use cannabis if underlying causes of sleep problems are effectively treated.

Anxiety and pain may be other motivators of cannabis use, so be sure to inquire about other reasons your patient may be using. Pharmacologic or behavioral interventions to treat these concerns can be part of your patient’s treatment plan alongside reducing cannabis use.

Cannabis and Sleep for ADHD Adolescents: Next Steps

• Free Download: Sleep Disorders Linked to ADHD
• Read: How to Treat a Teen Self-Medicating ADHD and Anxiety with Marijuana
• Read: How to Fall Asleep with a Rowdy, Racing ADHD Brain

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “How Cannabis Use Affects ADHD Symptoms and Sleep in Adolescents” [Video Replay & Podcast #504] with Mariely Hernandez, Ph.D., which was broadcast on May 7, 2024.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹ Hernandez, M., & Levin, F. R. (2022). Attention-Deficit Hyperactivity Disorder and Therapeutic Cannabis Use Motives. The Psychiatric clinics of North America, 45(3), 503–514. https://doi.org/10.1016/j.psc.2022.05.010

² Kaul, M., Zee, P. C., & Sahni, A. S. (2021). Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics : the journal of the American Society for Experimental NeuroTherapeutics, 18(1), 217–227. https://doi.org/10.1007/s13311-021-01013-w

³ Graupensperger, S., Fairlie, A. M., Ramirez, J. J., Calhoun, B. H., Patrick, M. E., & Lee, C. M. (2022). Daily-level associations between sleep duration and next-day alcohol and cannabis craving and use in young adults. Addictive behaviors, 132, 107367. https://doi.org/10.1016/j.addbeh.2022.107367

⁴ Zaman, T., Malowney, M., Knight, J., & Boyd, J. W. (2015). Co-Occurrence of Substance-Related and Other Mental Health Disorders Among Adolescent Cannabis Users. Journal of addiction medicine, 9(4), 317–321. https://doi.org/10.1097/ADM.0000000000000138

The increasing decriminalization of cannabis and cannabis-derived products has resulted in greater access to the drug and has reduced perceptions of harm related to frequent cannabis use. These factors are related to escalation of and frequent cannabis use. Despite the limited, federally approved medical uses for cannabis-derived products, cannabis is perceived to be relatively harmless, and to improve insomnia and ADHD symptoms. However, individuals with ADHD may be more vulnerable to developing problematic cannabis use than their neurotypical peers due to ADHD-related traits.

This webinar will examine the research on risks and benefits of cannabis-derived products, specifically regarding how it relates to sleep and ADHD. Sleep is a frequent motive and may be a driver of daily cannabis use. This webinar also will discuss the role of sleep health and substance use, the challenges of communicating these findings to youth who are at greatest risk, and some harm-reduction strategies for engaging youth in reducing drug use.

In this webinar, you will learn about:

• Effects of infrequent and frequent cannabis use on cognition
• Risks of frequent cannabis use among ADHD youth today
• Sleep disturbances in ADHD, cannabis use motives, and how frequent cannabis use affects sleep health over time
• Strategies to improve sleep health and engage youth in reducing problematic cannabis use

Watch the Video Replay

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Substance Use Disorder and ADHD: More Resources

• Download: Sleep Disorders Linked to ADHD
• Get: The Parents’ Guide to Raising a Teen with ADHD
• Learn: SUD Risk Is Elevated by ADHD
• Q&A: “My Teen is Smoking Marijuana and Changing Before My Eyes. What Do I Do?”

Obtain a Certificate of Attendance

If you attended the live webinar on May 7, 2024, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Mariely Hernandez, Ph.D., is a clinical psychologist and a Postdoctoral Research Fellow in the Division on Substance Use Disorders at Columbia University Medical Center. After completing her undergraduate degree in Neuroscience & Behavior at Columbia College, Dr. Hernandez pursued a master’s in general psychology and researched mood disorders in pediatric and adult populations for 7 years before shifting her focus to research of ADHD and substance use risk during her doctoral studies at the CUNY Graduate Center.

She also runs a part-time private practice, specializing in helping adults with ADHD thrive. Identifying as part of the ADHD community herself, Dr. Hernandez is also a mother to two very active boys, one recently diagnosed with ADHD.

Listener Testimonials

“I’m an Addictions & Prevention specialist and drug educator and I still learned some new things! She was knowledgeable and easy to understand. Great presentation. I’ll be sharing it with many of my clients!”

“This is a hard topic to discuss, especially when it is not viewed by youth as a problem. I like the approach of exploring the reason for the use and treating from there.”

“This was incredibly informative and really was spot on for what I was expecting and hoping to learn!”

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Hi Concerned Parent:

Teaching life skills is crucial to helping teens with ADHD — actually, all teens — become responsible and self-sufficient individuals. While you may not be able to afford an ADHD coach or outside resources, there are plenty of steps you can take to support your son.

Here are a few thoughtful ideas to help you get started.

Life Skills 101

1. Are You Doing Things Your Son Can Do on His Own?

Be honest with yourself. If so, it’s time to take stock and let go. Swooping in and taking over isn’t doing your son any favors.

While you may feel like you’re helping, you may also be sending him a clear message that he’s incapable. The more our kids hear or think that, the less likely they will rise to the occasion to take care of stuff independently.

[Free Download: Transform Your Teen’s Apathy Into Engagement]

I’m not saying this to make you feel bad or, worse, feel like a terrible parent. That could not be further from the truth. As parents, we’re natural fixers and problem solvers. If we’re honest with ourselves, sometimes it’s easier and faster to do things ourselves. It takes a lot of patience and persistence to take a step back so our children can take a step forward. But it’s paramount for their future success.

Tip within a tip: Start letting go of anything you do for him with minimal stakes. Pinpoint certain chores or responsibilities that don’t affect anyone else in your home if they’re not completed or finished “on time.” Having your son be responsible for his own laundry or cleaning his bedroom are perfect examples of “low stakes” responsibilities.

2. Who Is Ultimately Responsible?

Does he get out of bed on his own in the morning? Check! Does he get to school on time with minimal prompting? Check!

Think about it: If everyone around him cares more than he does or works harder than he does, what is the likelihood he’ll put in the necessary work to learn the skill and take ownership of it?

[Free Download: The Executive Skills Questionnaire for Parents and Teens]

I know what you’re thinking. On the one hand, you want your son to be independent and do things on his own. On the other, you may fear that, left to his own devices, things may fall through the cracks. Well, that may very well happen. As a parenting coach, I see this emotional tug-of-war firsthand. The important thing to remember is that as long as you’re the one in charge, your son will let you be.

Please know that I’m not asking you to turn over the reins without teaching him the necessary skills to manage them. You must feel confident that he understands what’s being asked of him and knows how to do whatever is asked.

Tip within a tip: Ask your son to perform small daily tasks, such as taking out the trash or filling the dog’s water bowl. Successfully completing small tasks may boost his confidence to tackle more daunting responsibilities.

3. Does Your Son Excel at a Skill?

Here’s why this is so important. Teaching life skills doesn’t have to be boring or heavy-handed. It can be fun and light. So, if your son is a whiz at the guitar or a star baker who whips up fabulous creations in your kitchen, ask him to teach you.

During the pandemic, my son, Eli, taught my husband how to play the ukulele. He made schedules, sketched lesson plans, and even created a practice area in our home. He was using and learning organization, time management, planning, and prioritizing skills in a very organic and creative way.

My best advice is to leave the expiration date off teaching your son life skills. This will only frustrate you if you feel that time is ticking. As a parent of children who are flown and grown and a parenting coach, I feel you never stop teaching life skills to your children! Truly, this is only the beginning.

Good luck!

Life Skills for Teens: Next Steps

• Read: 5 Critical Life Skills That Build Independence & Confidence in Kids
• Read: Steps to Independence
• Download: Common Executive Function Challenges — And Solutions
• Watch: “5 Life Skills Every ADHD Young Adult Needs to Cultivate”

ADHD Family Coach Leslie Josel, of Order Out of Chaos, will answer questions from ADDitude readers about everything from paper clutter to disaster-zone bedrooms and from mastering to-do lists to arriving on time every time.

Submit your questions to the ADHD Family Coach here!

Dear RebelWithoutAPause:

Many creative minds, especially those with ADHD and executive function challenges have a love-hate relationship with schedules. On the one hand, these adults understand schedules are necessary for keeping them on track, on time, on task — and they work. However, because neurodivergent adults thrive on spontaneity and the freedom to follow their creative whims, the idea of a rigid schedule feels suffocating and controlling.

In other words, they want to have a daily schedule on their own terms.

I find it super interesting that you’re responsible and nurturing when it comes to your loved ones and their appointments. That’s wonderful and should be noted! It’s also cool that your morning routines are on point without a schedule. When things feel obligatory, you’re on the top of your game. But the moment you put tasks down on paper, boom! Resistance sets in like a storm.

So, let’s dive into why this may be happening.

Schedules can feel like handcuffs, restricting your freedom to indulge in what truly brings you joy. The fear of missing out on spontaneous moments may overwhelm you, but you can’t avoid structure altogether. It’s a real push and pull.

[Free Download: The Daily Routine that Works for Adults with ADHD]

Daily Schedule Strategies for ADHD Minds

The key is finding a way to make schedules work for you and not against you. Here are six strategies to try when building a daily routine:

1. Reframe Your Perspective on Schedules

Instead of viewing schedules as rigid, view them as flexible frameworks to guide your day. Think of your schedule as your personal compass. You decide what path to take, when, and for how long. That’s the beauty of it: You have full choice and control.

2. Sprinkle in Fun

Inject your schedule with bursts of creativity and little pockets of freedom and fun. Set aside time for indulging in your passions, like an “Innovation Hour” or “Think Tank Time.” Let your imaginative juices flow, knowing your schedule balances structure and spontaneity.

3. Try Time Blocking

Try incorporating time blocking into your daily schedule. This technique lets you set aside specific chunks of time for various tasks, but you can choose what to work on within those blocks.

[Free Resource: Stop Procrastinating! Finish Your To-Do List Today!]

4. Enlist an Accountability Buddy

Consider finding an “Accountability Buddy” (friend, co-worker, partner, etc.) who can gently nudge you to stay on track while understanding your need for creative freedom.

5. Assess and Modify

Your “cheating” tendencies may be hints that your schedule needs tweaking or more balance. Assess what makes you feel constrained and find ways to modify it. Maybe you need longer breaks between tasks or to shuffle the order of tasks to suit your energy flow. Perhaps you need to switch up your environment so that you do your heavy mental lifting in a place that brings you calm and comfort, or you need to use colorful visual aids to make your schedule feel less boring and mundane.

6. Be Kind

Lastly, be kind to yourself and set achievable goals within your schedule. Unrealistic expectations can lead to frustration and that “pouring metal shavings all over yourself” feeling. Acknowledge your progress no matter how small the win. If you remember that schedules can be your allies on the road to business success and personal fulfillment, then you’re halfway there.

Here’s to a beautifully balanced life filled with creative expression and a newfound love for schedules.

Daily Schedule: Next Steps

• Download: Free Sample Schedules for Reliable Family Routines
• Read: “My ADHD Morning Routine = Noise-Cancelling Headphones, a Double Espresso — and Intimacy”
• Learn: 6 Easy Ways to Juggle All Those Balls

ADHD Family Coach Leslie Josel, of Order Out of Chaos, will answer questions from ADDitude readers about everything from paper clutter to disaster-zone bedrooms and from mastering to-do lists to arriving on time every time.

Submit your questions to the ADHD Family Coach here!

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Since children of different ages have different needs, here are some homeschooling strategies to help.

1. Schedule “Class Time”

No matter their age, keep your students on a school schedule. If they had to be physically present for class outside the home, they would set their alarms and get themselves out the door on time. Neurodivergent students need to place the same importance on homeschooling schedules and classes as they would at an in-person school.

2. Have Your Children “Body Double”

For some children with ADHD, working in the same room as others helps them stay motivated and on task. With that in mind, create a common work area for all your children. The only rule is that this is a time for working, not talking. Place an inexpensive tabletop presentation board on the kitchen table so everyone has some privacy. Make sure you provide plenty of snacks.

[Sign Up for ADDitude’s Free ADHD Parenting Class]

3. Infuse Learning with Movement

Homework is boring and doing it in the same place all the time can get old quickly. Changing your children’s environment will keep things interesting and fresh when they start to lose focus and attention. Games like “Hide the Homework,” where kids search the house for hidden assignments (They complete them where they find them.), helps to add an element of fun and surprise to the daily routine. Spelling words can go in the bathtub (No water!), and math problems can go under the kitchen table. Or play “Beat the Clock” by setting up subject stations around your kitchen or dining room table. Place a timer in the middle; when it goes off, your child moves to the next station. Incorporate younger children into the mix with art or reading stations.

Get outside! I have students doing math homework with sidewalk chalk or learning vocabulary words while jumping on a trampoline. Have a dog that needs walking? You grab the flashcards, your child grabs the dog, and by the time you’re back, they’ve studied for the exam.

4. Create a Playlist

Music helps the brain plan, focus, and initiate. Have each of your children create a study playlist of music they love. The key is to start the same playlist every time they sit down to work. Eventually, the music will act as a motivator — hearing it will signal to the brain that it’s time to get work done.

5. Designate Different Areas in Your Home for School and Homework

Any way you can set up their environment to provide motivation is a win.

[Free Download: The Guide to ADHD Learning Styles]

Homeschooling Tips: Next Steps

• Download: A Sample Schedule for Learning at Home
• Learn: When Traditional Schools Fails… How to Homeschool 
• Watch: Lessons Learned — and Shared — by Homeschool Families

ADHD Family Coach Leslie Josel, of Order Out of Chaos, will answer questions from ADDitude readers about everything from paper clutter to disaster-zone bedrooms and from mastering to-do lists to arriving on time every time.

Submit your questions to the ADHD Family Coach here!

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.