How parents can prepare children with ADHD for school

Organise calendars

Instead of having your child rely entirely on a school planner, it may be useful to create a shared family calendar for better visibility of homework, activities, or tests that a child may need to prepare for. This means you can gently remind them of anything upcoming while giving them better visibility of time.

This could be something physical in the home, or a digital tool could work for children who have access to a relevant device. It can be useful to incorporate colour-coding for different subjects or activities to create a more visual aid.

Organise school books and materials

Creating a consistent system for organising school materials can be great for routine. Labelled folders for homework by subject can help them know what to bring each day based on classes. Homework can also be organised on a child’s desk by status such as to-do, doing, and done. Set places for things to be kept can also help to avoid losing them - no more last-minute panic trying to find the PE bag.

Reviewing these systems regularly with your child can help you to keep visibility and make sure everything is in order.

Help your child prioritise tasks

Being able to rank tasks by importance or deadlines is a skill that will help your child long after they finish education. Going through tasks with them and figuring out a good order can reduce feelings of overwhelm and help them to use time effectively.

Whether your child works best with a to-do list in order of importance or sticky notes on a calendar, something visual that they can update daily and see their progress on can create a real sense of accomplishment.

Create a homework schedule

Creating routines around homework can be useful, especially for children with ADHD, and a schedule that includes time for breaks can help with restlessness. Some people find it helpful to set an alarm for every 20 to 30 minutes and have their child take a short 5 to 10 minute break, but you can find any routine that works for you and your child.

You can also time homework for your child’s concentration periods. After exercise they may be more willing to focus. Mealtimes and the times they take medications could also have an impact. Creating a distraction-free space for homework may also help.

Encourage relaxation after school

The transition from a stimulating environment like school to home life may make it hard for children to settle into their relaxation time. While structured time for homework tasks can be important, finding relaxing activities for your child to enjoy during their time at home can prevent them becoming restless from boredom or stressed from overstimulation.

Sport or physical exercise to release excess energy before their evening routine such as martial arts, dance, sports clubs, or even a walk in nature might suit your child. Reading, art, playing an instrument, or cooking are all examples of great activities they might enjoy too that keep them occupied while they unwind.

Help them with time management

Time management is a skill that your child will rely on for the rest of their lives and is essential both for everyday routines and for specific projects and tasks. Alongside the calendar, using alarms or timers can be a great way to keep track of time and avoid forgetting things.

You can also help your child to manage their time with complex tasks better by breaking them down into steps. For example, they may find it less overwhelming if, instead of ‘tidy your bedroom’, you specify they need to ‘make the bed, put laundry in the basket, and put away toys’.

Establish routines

Creating a structured routine for predictability can help any child but especially those with ADHD.

A clear morning routine can help them be prepared for the day and can also create a more positive mood. A morning checklist (get dressed, eat breakfast, brush teeth, check schoolbag) can help you and your child to make sure you don’t forget anything important.

After school, creating structure for homework time, mealtimes, and relaxation can help with restlessness. It can be useful to do something active between the end of the school day and homework to help your child to refocus.

A clear bedtime routine with a set bedtime and pre-sleep steps can help your child wind down from the day. It may be useful to create a period, before they are meant to go to sleep, without screens or activities that will be too stimulating.

Motivate your child to exercise

Regular physical activity is associated with better mood, self‑esteem and cognitive performance in most children, and can support their overall learning and confidence. For children with ADHD, structured exercise programmes in clinical studies have been shown to reduce anxiety and depression, and to improve aggression and social difficulties.

Guidelines suggest children should get 60 minutes of physical activity per day. Some great examples outside of team sports and organised classes are:

• family bike rides or walks

• playing active games like hide and seek with friends

• jumping rope or playground games such as hopscotch

• helping with active chores around the house, garden, or running errands