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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.

Have a question for our expert? There will be an opportunity to post questions for the presenter during the live webinar.

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

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.

Certificate of Attendance: For information on how to purchase the certificate of attendance option (cost $10), register for the webinar, then look for instructions in the email you’ll receive one hour after it ends. The certificate of attendance link will also be available here, on the webinar replay page, several hours after the live webinar. ADDitude does not offer CEU credits.

Closed captions available.

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.

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

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

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.

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!”

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

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.

In ADHD grandfamilies, grandparents are raising or helping to raise their grandchildren for a variety of reasons — while simultaneously learning how to parent and support a neurodivergent child, often for the first time. So much has changed in our understanding of ADHD and its comorbidities, and grandparents are working hard to catch up and help out.

If your grandchild has ADHD, you likely struggle with kickstarting the morning routine, tackling and turning in homework, doing chores, and even sitting at the dinner table. Navigating your role as a grandparent—whether you’re raising your grandchild or just contributing to childcare—requires patience and energy when your grandchild presents with inattentive, hyperactive and/or impulsive behavior.

In this webinar, grandparents will learn:

• About the three presentations of ADHD and how each can affect a child’s life at home, at school, and in peer relationships
• About evidence-based behavior management strategies to improve interactions with your grandchild
• How to address everyday struggles, such as getting ready in the morning, starting and completing homework, following directions, and balancing screen time
• How to avoid common pitfalls, such as yelling and using escalating threats

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; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on ADHD Grandfamilies

• Download: 3 Rules for Organizing Your Child (or Grandchild)
• Read: “Let Me Tell You How ADHD Runs in My Family”
• Read: A Strong Foundation

Obtain a Certificate of Attendance

If you attended the live webinar on April 26, 2023, 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:

Caroline Mendel, Psy.D., is the Senior Director of Clinical Services for School and Community Programs and a psychologist in the ADHD and Behavior Disorders Center at the Child Mind Institute. She specializes in the assessment and treatment of youth with ADHD, disruptive behavior, and other co-occurring conditions. She is skilled in behavioral parent training approaches and is a certified parent-child interaction therapy (PCIT) therapist. She also has experience providing evidence-based interventions including cognitive-behavioral therapy (CBT), interpersonal psychotherapy (IPT), and dialectical behavior therapy (DBT).

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

Academic demands, self-regulation challenges, and unreliable motivation can hamper learning and academic success for students of all ages with ADHD. Many feel frustrated and stop trying to achieve what they consider unattainable goals related to their school performance. What can caregivers do to help neurodivergent students reach their academic potential?

In this webinar, caregivers will learn:

• How to build strategies specific to a child’s age and stage to help them stay focused and motivated at home and at school
• How to create daily routines that can make a difference in getting and staying organized, including tips for backpack organization and assignment prioritization
• About strategies that improve sleep routines so children wake without a fight
• About approaches to help your child connect with peers to build their self-confidence

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; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on Student Self-Regulation and ADHD

• Download: Solving Behavior Problems Rooted in Executive Function Deficits
• Read: “I Remembered Not to Forget!”
• Read: Be On Time! Teaching Sequence and Schedules

Obtain a Certificate of Attendance

If you attended the live webinar on March 8, 2023, 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:

Kristin Seymour, MSN, RN, is a clinical nurse specialist at Barnes-Jewish Hospital at Washington University Medical Center. She is also a coach, blogger, and a contributor in the documentary about ADHD called The Disruptors. She credits her ADHD with making her a better nurse.

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The sponsor of this ADDitude webinar is….

Accentrate® is a dietary supplement formulated to address nutritional deficiencies known to be associated with ADHD. It contains omega-3 fatty acids in phospholipid form (the form already in the brain). This Brain Ready Nutrition helps manage inattention, lack of focus, emotional dysregulation, and hyperactivity without drug-like side effects. | fenixhealthscience.com

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Does your tween or teen seem to lack all motivation? Do they need aggressive reminders to begin tasks — especially those they’ve put off for as long as possible? Is it almost always a struggle to finish?

Many adolescents with ADHD stall out when trying to start and/or complete assignments and tasks, especially when they are no fun, boring, or challenging. ADHD-related procrastination and disorganization, combined with perfectionism and low self-esteem, can hamper their ability to complete work or remember to turn in what they have accomplished. Successfully motivating and supporting these students means following a strength-based, collaborative approach that synthesizes cognitive behavioral interventions with practical routines and mindful awareness.

In this webinar, Dr. Sharon Saline, award-winning author, international speaker and consultant, explores how to motivate teens with ADHD and offers effective strategies for offering effective support while helping them build life-long skills.

In this webinar, you will learn:

• How to identify the executive functioning skills that affect motivation
• About strategies for developing enduring time-management skills, organizational skills, and goal-directed persistence
• About effective, collaborative routines with meaningful incentives to reduce procrastination and perfectionism
• How to reduce overwhelm and anxiety by increasing confidence and resilience
• How to determine appropriate levels of parent participation in kids’ lives
• How to help tweens and teens with ADHD develop the accountability and autonomy that fosters success in school and in life

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; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on Motivating Teens with ADHD

• Download: Transform Your Teen’s Apathy Into Engagement
• Read: How Can I Make My Teen Care About School?
• Read: The Roots of ADHD Motivation Problems

Obtain a Certificate of Attendance

If you attended the live webinar on January 11, 2023, 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

Sharon Saline, Psy.D., clinical psychologist and author of the award-winning book, What Your ADHD Child Wishes You Knew: Working Together to Empower Kids for Success in School and Life (#CommissionsEarned) and The ADHD Solution Deck (#CommissionsEarned) specializes in working with children, teens, emerging adults and families living with ADHD, anxiety, learning disabilities, autism, twice exceptionality and mental health issues. Her unique perspective – as a sibling in an ADHD home, combined with decades of experience as a clinical psychologist and educator/clinician consultant – assists her in guiding families and adults towards effective communication and closer connections. She lectures and facilitates workshops internationally on topics such as understanding ADHD, executive functioning, anxiety, motivation, different kinds of learners and the teen brain. Click here to read her full bio.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

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The sponsor of this ADDitude webinar is….

The first college in the U.S. to exclusively serve students who learn differently (dyslexia, ADHD, autism, executive function challenges, etc.), also offers short-term programs that help neurodivergent high schoolers make the successful transition to college, academically and socially. Visit www.landmark.edu/teen to learn more about residential and online options.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
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Most of us make New Year’s resolutions. Children with ADHD often wish for things to be different at school. However, they feel they don’t know how to make things better because it’s hard to transform intentions into reliable action.

But focusing on building specific strategies and routines rather than achieving big, unattainable goals can help students stay focused and motivated for the second half of the school year.

This approach can empower your child (whether they’re in elementary, middle, or high school) and make a huge difference in personal and academic outcomes. Routines and strong study habits help students build essential life skills, including planning ahead, staying organized, and doing it without a fight.

Ann Dolin, M.Ed., has more than 30 years of experience with students with various types of learning and attentional issues. During her January 24th webinar, she will share insights to help students impacted by ADHD emerge and shine to make 2023 a Happy New Year!

In her workshop, she will discuss:

Strategies to increase your child’s focus, productivity, and time management
Simple ways to create daily routines that can make the difference in getting and staying organized
Strategies to foster independence and responsibility, so it doesn’t fall on the adults’ shoulders
Research-based ways to prevent the disconnect between what a parent sees as the problem and the areas a child is willing to accept help
Conversation starters to facilitate an improved mindset, build trust, and help your child break free of the “doom loop”
Ways to help resistant kids (common in those with ADHD) overcome roadblocks and achieve what they set out to do (Yes, it’s possible!)

Plus, you’ll receive free downloads to help your family stay organized and plan ahead, as well as word-by-word scripts for what to say when your child is resistant or struggling with motivation.

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; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on School Goals and Strategies for ADHD

• Download: Solving Disorganization at School
• Read: ADHD & the Art of Persistence: Teaching Goal-Setting Skills
• Read: Behold the Magic of a Consistent Routine
  

Obtain a Certificate of Attendance

If you attended the live webinar on January 24, 2023, 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:

Ann Dolin is the President and Founder of Educational Connections, a company that specializes in helping students with ADHD and executive function issues build confidence through virtual, one-to-one sessions. Ann is a former public school teacher, who holds a bachelor’s degree in Child Psychology and a master’s degree in Special Education (from Boston College). Ann has spent more than 25 years in education, teaching and tutoring students from kindergarten to college. She founded Educational Connections in 1998. Her team now includes 125 highly credentialed and caring subject tutors, test prep tutors, and executive function coaches.

Webinar Sponsor

The sponsor of this ADDitude webinar is…

Play Attention: Improve executive function & self-regulation with NASA inspired technology. Tufts University School of Medicine found Play Attention significantly improved attention, executive function, academic performance and behavioral control of ADHD students. Your program will include a Lifetime Membership and a Personal Executive Function Coach to customize your plan along the way. Home and professional programs available. Call 828-676-2240 or click here to schedule your free 1:1 consultation! | www.playattention.com

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
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It is essential that your son pack up his backpack the night before and leave it by — maybe even blocking — the door he exits. For things he takes every day, I suggest making a mnemonic sung to the tune of “head, shoulders, knees, and toes” but modified to his items. So it could be: “Lunch, homework, keys, and phone.” Of course, this doesn’t address one-time items, such as permission slips, or weekly items, like gym shoes and musical instruments.

Weekly and regular routines can go on a large weekday matrix that is hung by the door, so he knows on Tuesday night to pack his shoes for gym on Wednesday. One-time items can be jotted on a neon Post-It or noted on a phone with a reminder text or a memo, whichever is most convenient and effective for him at the moment. His most valuable tool, however, is you.

[Read: The Messy Student’s Guide to Order]

It may take a month to get him in the habit of packing up the night before, checking the matrix and reminder notes, and placing everything in front of the door. You should be there in the morning to “run the tune.” A good month of this should make it a habit. You might not completely eliminate your trips to the school, but they should become fewer. And best of all, Mom, you will have taught him a valuable organizing system that he can use for the rest of his life.

School Organization: Next Steps

• Download: Your Free Guide to School Organization
• Read: This School Year, Get It Together (and Keep It There)
• Listen: How to Start (and End) The School Year Organized

Susan C. Pinsky is a professional organizer specializing in ADHD. She is the author of Organizing Solutions for People with ADHD and The Fast and Furious 5 Step Organizing Solution(#CommissionsEarned).

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

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.

Behavioral interventions like healthy sleep hygiene, calming visualization, and reliable sleep and wake times are effective at improving ADHD-related sleep issues in children, according to a meta-analysis published in the Journal of Attention Disorders¹. Though the study does not recommend specific interventions, its findings are a promising addition to a growing body of research surrounding behavioral interventions for correcting sleep difficulties.

The researchers’ analyses, which considered 11 studies, focused on children between the ages of 5 and 15 diagnosed with ADHD who had at least one sleep problem and received some form of behavioral sleep intervention. Interventions included educating parents on sleep hygiene, establishing a proper sleep environment, and setting proper wake and sleep time, as well as using positive reinforcement, bedtime fading, and calming visualization for the children involved in the study.

Though researchers found that individualized interventions that targeted the child’s specific sleep difficulty proved more effective and time-efficient than did standardized approaches. In all studies analyzed, behavioral interventions led to positive effects on sleep quality.

The study suffered from a marked gender imbalance: male participants far outnumbered their female counterparts. Knowing that ADHD can affect girls differently, the lack of gender balance raises concerns over the generalizability of the results. The study authors recommend further research to better understand effective interventions and how other factors such as medication or comorbid conditions may affect intervention results.

Sources

¹Malkani, M. K., Pestell, C. F., Sheridan, A. M. C., Crichton, A. J., Horsburgh, G. C., & Bucks, R. S. (2022). Behavioral Sleep Interventions for Children With ADHD: A Systematic Review and Meta-Analysis. Journal of Attention Disorders. https://doi.org/10.1177/10870547221106239

Here are some strategies — from fundamental sleep hygiene habits to ideas for quieting a racing mind and more — that I’ve found particularly helpful in getting children with ADHD to sleep soundly.

How to Get Kids to Sleep: The Basics

• Follow a consistent bedtime routine. Practice the routine with your child until it becomes a habit.
  • As much as possible, bedtime should be at the same time every night.
  • The hour leading up to bedtime should be the same every night. The routine can include a bath, story time, reading time, quiet play, drawing —whatever works best to wind down your child.
  • A drink of warm milk before bed may help your child sleep. Try preparing one cup of milk with a teaspoon of honey and a teaspoon of real (not artificial) vanilla.
  • Anticipate procrastination! In the routine, make going to the bathroom, brushing teeth, and (for those children who need it), a drink or a snack.

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

• Set up the bedroom to promote sleep:
  • For several reasons, it is best for your child to not have a TV in their bedroom and for you to limit screen time altogether (including from other electronic devices).
  • If possible, your child should sleep in their own bedroom.
  • It may help to turn down the lights (or switch to a dim lamp) in the last half hour before bedtime. The lower level of illumination helps the brain to slip into sleep.
  • The choice of a night-light or not, door open or closed, depends on your child’s needs.
  • Minimize noise coming from the rest of the home (like a TV in another room) as your child is trying to fall asleep.
  • Keep your child’s bedroom a little on the cool side. We generally sleep better in a cool room.

• Avoid highly stimulating activities in the last half hour of the day. This includes video games, horseplay, and most TV programs.
• Reward your child (in the day!) for following the bedtime routine. This will help motivate them to continue to follow the plan.
• Plenty of exercise during the day (but not close to bedtime) may help your child sleep better at night.

How to Get Kids to Sleep: Quiet the Mind

Many children with ADHD have trouble slowing down their brain enough to fall asleep. The key is to distract your child from all the interesting thoughts that threaten to keep them awake.

Some helpful options:

• For younger children, audiobooks can be very helpful. Start a short audiobook on a Friday night. (This way, there won’t be an issue if your child stays up later than usual to listen, since they don’t need to get up early on Saturday). By the second night, it should be familiar. By Sunday night, it’s practically memorized. Your child will find the familiar voice and story soothing and relaxing. Of course, when your child gets bored of the same audiobook, start a new one over the weekend, or when they don’t have school the next day.
• Older children may prefer to listen to music. Have your child select one to two songs they like, not love, (you don’t want them getting up to dance) to repeat all night long. Soft instrumental music might make most sense to you as a parent, but it is best to be open-minded to your child’s choice. In the end, it doesn’t matter what song they choose as long as it helps them settle to sleep.
• White noise is another option, especially if there is disturbing background noise from outside the bedroom. An electric fan works well — and if it’s too cool, have the fan blow against a wall.

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

Is your child anxious about being alone in their bedroom at night? Settle your child into bed and comfort them. Then, tell them that you have to step out for something but will be back in one minute. Be sure to return in exactly in that time. (Your child might time you if they have a clock in their room.) Next, have your child close their eyes, and tell them you will be back in two minutes.  Continue gradually lengthening the time until your child falls asleep. With this activity, you are helping them to develop trust in your proximity.

How to Get Kids to Sleep: Other Strategies

Talk to your child’s doctor about these options for getting a child to sleep:

• Melatonin is a natural sleep hormone available in supplement form that helps to regulate the sleep-wake balance, something that is often off-kilter in children (and adults) with ADHD.
• For teens, a modest dose of caffeine may help. Caffeine is a readily available and accessible stimulant chemical that can mimic the effects of stimulant medication on a smaller scale — in other words, it can help an active, busy ADHD brain calm down, relax, and exert self-control. For many of my teen patients, some coffee with milk and an artificial sweetener works surprisingly well to relax the body and mind in the evening. And if doesn’t work, don’t do it again.
• If your child takes ADHD medication, a low dose of their stimulant near bedtime may be the best choice when nothing else has worked.
• Trazodone and clonidine are commonly prescribed sedatives that aid in sleep and are generally considered safe. Consider speaking with your child’s doctor about these options.

How to Get Kids to Sleep: Next Steps

• Free Download: Routines for Morning and Night
• Read: Why Children with ADHD Hate Bedtime – Solutions to ADHD Sleep Problems
• Q&A: “How Can I Get My Son to Sleep in His Own Bed Without Sparking Anxiety?”

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.