A Daily Routine: Helping to Keep Your ADHD at Bay

Consider the following story as it relates to this week’s piece.

My wandering mind is no secret to any of my friends or family, and it can often keep me from completing even the smallest of things. However, my family told me that they started seeing a difference in me once I began to implement a routine for my days. You see, my ADHD can make things difficult, but by using a few strategies that I’ve learned from my therapist, I’ve been able to improve and keep things under control. It’s hard work, but now that my son has been diagnosed as well, I plan to help him, too.

Rice Psychology Group ADHD Routine

Difficulties with regulating attention, controlling impulsiveness and hyperactivity are just some of the things that characterize attention-deficit hyperactivity disorder (ADHD). The disorder can affect about 10% of children and 4% of adults, making it difficult for them to plan, organize or even complete any given task. Fortunately, there are steps that can be taken to manage the disorder, and at Rice Psychology Group in Tampa, we believe that establishing routines for both adults and children can be highly-effective.

Having a highly-structured routine throughout your day can work wonders. Our psychologists in Tampa can help you organize a plan that will make your days easier. Contact us today to learn more.

For Children

Organizing priorities can be one of the biggest burdens for someone with ADHD. Click To Tweet
Chances are that if you’re a parent, then you’ve heard someone mention that kids need structure. While this can be true, especially for children who’ve been diagnosed with ADHD, the problem lies with not following through with an actual structured routine. In fact, many parents who begin a routine drop it just a few days after claiming that their children can’t be bothered with following it! The key is to establish a fun and inviting routine, and not giving up:

  • A Good Start – An effective morning routine can get anyone ready, happy and to their destinations on time. This means getting ready the night before by preparing the next day’s food, readying a backpack, laying out clothes and setting an alarm. Be cautious; kids with ADHD can be very distracted, so avoid TV, computers or other similar things until after school.
    Homework is synonymous with structure and is probably why many kids with ADHD tend to struggle. Click To Tweet
  • The Homework Grind – Homework is synonymous with structure and is probably why many kids with ADHD tend to struggle. Not to worry, an effective routine goes a long way:
    • Help your child start a homework habit by enforcing a consistent start time.
    • Kids concentrate better with adult supervision and help, so try to stay close.
    • Homework can be tiring and boring, which means frequent breaks are always welcome.
    • Your child may be more likely to look forward to homework if he/she knows something fun comes after it. Play a game or watch a TV show afterward to wrap things up.
      Kids concentrate better with adult supervision and help, so try to stay close. Click To Tweet
  • Dinner Time – While family dinners seem to be a thing of the past, they come with benefits for everyone involved, especially a child with ADHD. It’s around the dinner table where the family can discuss their days, make plans and share their thoughts and opinions. It may be difficult to get everyone in one place, but it’s definitely a great routine to establish.
  • A Good Finish – The purpose of a bed time is to wind down, which can be difficult for a child with ADHD to do considering how boring bed time can be! Try to make things fun by letting your child have a light and healthy snack (apple slices, grapes, etc.), read a book, play a quiet game or listen to some music. Whatever you choose, help establish the routine by calling bed time at the same time each night.

For Adults

Adults with ADHD can often feel overwhelmed and unable to complete tasks at work or even home. Click To Tweet
Adults with ADHD can often feel overwhelmed and unable to complete tasks at work or even home. Much like with children, these adults can improve their lives greatly by establishing a routine:

  • Put it on Paper or Screen – Organizing priorities can be one of the biggest burdens for someone with ADHD. Things such as work responsibilities, kids and bills can be real challenges, not to mention simple tasks like brushing your teeth in the morning or packing everything you need for the day. Writing and prioritizing responsibilities on post-it notes or phone reminders make them easier to be addressed.
    ADHD and distractions are peas in a pod and should be kept separated at all costs. Click To Tweet
  • Distractions Are Unwelcome – ADHD and distractions are peas in a pod and should be kept separated at all costs. Make a habit out of stopping distractions by closing your laptop and silencing your phone when needing to focus and allotting a few minutes for each when the time is right.
  • Timers and Alarms – If you’re still having trouble arriving to that daily meeting on time or making a mandatory phone call when needed, don’t hesitate to set up a timer or alarm. Doing so will help you establish a routine while ensuring that you’re not forgetting those important deadlines.

Take a Step Toward Feeling Better

ADHD can be a huge hindrance on everyday life, no matter how old you are. If you or someone you love is ready to take the first step toward feeling better, or if you simply want to understand more about the disorder, Rice Psychology Group can help. The residents of Tampa are our priority, and our team of psychologists is always ready to help you find the best solution for your issue. For more information, don’t hesitate to give us a call today.

About Rice Psychology

Rice Psychology Group is home to a team of psychologists who work tirelessly to help adults, adolescents and children deal with their issues. Whether you’re currently dealing with depression, going through a divorce or fighting an issue you just can’t understand, know that our Tampa psychologists are here to help.

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