Practical Strategies for Parents: Helping Your Child Thrive with ADHD

When my son was younger, getting ready for school was a battlefield. The morning routine felt like an endless loop of reminders: “Brush your teeth, put on your shoes, pack your bag…” Only to find him halfway through something else, totally forgetting what we were doing in the first place.

And the real kicker? When the timer beeped, and it was time to go — panic mode kicked in. He wasn’t ready. We’d end up in a flurry of frustration, running late and feeling like we were always playing catch-up. At that point, I didn’t know how to avoid the daily chaos that felt like a constant hurdle.

But today? Our mornings are smoother, and that struggle is behind us. The routine is more manageable, and my son has progressed much. It wasn’t magic — small, intentional changes aligned with his unique needs.

If you’re a parent to a child with ADHD, I know you’ve probably felt the same way. It can feel like you’re constantly battling distractions, emotional highs, and a lack of focus. But there’s good news: With a few practical strategies, you can turn these challenges into manageable tasks that make your child feel successful.

Let me share a few tips that have helped us along the way — strategies grounded in understanding how your child’s brain works without focusing on “fixing” them.

1.    Break Tasks Down Into Small, Clear Steps

One of the most helpful things I’ve learned is that kids with ADHD don’t always process big instructions similarly. Telling my son to “get ready for school” was overwhelming for him. What does “get ready” mean to a brain bouncing between a hundred thoughts?

Now, we focus on one small step at a time. First: “Put on your socks.” When that’s done, we move to the next step. Breaking things down into small chunks reduces the pressure. It allows him to check things off — creating a sense of accomplishment that encourages him to move forward.

Quick Tip:

Use visual schedules or checklists to remind your child of each small task. They help clarify the process and give them a sense of control and direction. It’s about setting them up for success, step by step.

2.    Create a Calming Routine for Focused Tasks

Does your child struggle with sitting still to finish homework or do chores? I used to find my son spinning in his chair, playing with his pencil, or getting distracted by the slightest sound. It wasn’t that he didn’t want to focus — his brain just needed a different kind of support to centre on the task at hand.

We started incorporating small, calming routines before focused activities like homework. These could be a quick 5-minute stretch, deep breaths, or even a quick walk around the house. These little movement moments help reset his focus and prepare him for the task.

Quick Tip:

Before a homework session, let your child move around. It could be a silly dance, jumping jacks, or just running in place for 30 seconds. The key is to release energy before sitting down to focus.

3.    Celebrate Effort, Not Perfection

In the past, I would praise my son whenever he finished something. Still, over time, I realised it was more important to celebrate the process — the effort he put in, even if the result wasn’t “perfect.” ADHD often comes with challenges like impulse control and emotional regulation, so when my son stayed on task for just 10 minutes, that was worth celebrating!

By focusing on effort instead of perfection, I encouraged him to see the value of persistence and resilience. And, in turn, his motivation grew.

Quick Tip:

Instead of simply saying, “Good job,” get specific. “I love how you kept working even when it got tough!” This kind of praise reinforces the process of trying rather than the result itself, which helps build emotional resilience.

4.    Use Natural Consequences to Build Responsibility

In the early days, I would constantly remind my son about tasks or give him incentives to get things done. But over time, I shifted to using natural consequences — letting him experience the results of his actions (or lack of actions) rather than constantly being the one to remind him.

For example, if he forgot to pack his school bag, he’d be the one to deal with missing something important. The natural consequence was that he didn’t want to fail again, which helped him internalise responsibility for his actions.

Quick Tip:

Let your child experience the natural consequences of their actions, as long as it’s safe. If they forget their lunch, they might have to go without it — and next time, they’ll remember!

5.    Build in Playful Breaks and Fidget Opportunities

One of the most significant gifts I could give my son was permission to fidget and move during tasks. He doesn’t need to sit completely still to focus — and that’s okay. Instead, we introduced fun tools like stress balls, fidget spinners, or doodling while listening to instructions.

Building in-play breaks also helps reset his energy. After 15-20 minutes of focused work, we take a short break for jumping jacks, a quick game, or just some time to do something fun.

Quick Tip:

Fidgeting isn’t a sign of being distracted — for many kids with ADHD, it helps them focus. Let your child experiment with different tools that help them stay grounded while they work.

Final Thoughts: Embrace the Journey, Celebrate the Wins

Parenting a child with ADHD isn’t always easy, but it’s gratifying. By understanding their unique needs and adjusting our approach, we can create an environment where they can shine. Small shifts in how we approach everyday tasks can lead to bigger improvements in their focus, emotional regulation, and overall well-being.

And, remember: It’s not about getting everything “right” every time — it’s about finding what works for you and your child and celebrating the small victories along the way.

If you’re stuck or need personalised support, I’m here to help you navigate this journey more confidently and efficiently. Click here to book a 1:1 consultation with me, and together, we can create a tailored plan that works for your child.

If these strategies helped you see ADHD through a new lens, comment below and share your experience! What’s one strategy that’s worked for your child? Let’s keep this conversation going and help each other out.

And if you want more support, book a 1:1 consultation with me here: https://topmate.io/namita_das11.

Subscribe

Recommended Tools to Support Your Child’s ADHD Journey

To assist you in implementing the strategies we’ve discussed, here are some thoughtfully selected products. These tools can help your child with time management, focus, and emotional regulation in a fun and engaging way.

Visual Timers: Making Time Tangible

Visual timers are excellent for helping children with ADHD understand the passage of time, making transitions smoother and tasks more manageable.

Lemon Littles Visual Timer for Kids: A 60-minute silent countdown timer featuring animal designs, ideal for classrooms and home use. Its visual representation aids in time management for children with ADHD. TWENTY5 SEVEN Visual Timer with Protective Case A durable 60-minute countdown timer with a protective case suitable for various settings, including classrooms and home offices.Fidget Toys: Enhancing Focus and Reducing Anxiety

Fidget toys can help children with ADHD channel their energy, reduce anxiety, and improve concentration during tasks.

UOOEFUN 12-Sided Fidget Cube A compact and colourful fidget cube offering multiple tactile features to keep hands busy and minds focused.Cubelelo Drift Infinity Cube: A sleek, portable infinity cube designed to relieve stress and anxiety, enhancing focus and concentration.Stress Relief Toys: Calming the Mind

Stress relief toys can provide a sensory outlet, helping children manage overwhelming emotions and maintain emotional balance.

PELO Stress Relief Toys for Kids and Adults: A set of soft rubber toys designed to comfort anxious minds and calm nerves, suitable for kids and adults. Confidence Stress Reliever Soft Squishy Toys Multicolor squishy toys are stress busters, promoting relaxation and focus.

These products are designed to support the strategies we’ve discussed, helping your child thrive in their ADHD journey. Remember, consistency and patience are key. Feel free to reach out if you need personalised guidance or have questions about implementing these tools.