4 Tips for Kids with ADHD

If you are a kid who has ADHD then you are probably creative, quick thinking, spontaneous and powerful. Most kids with ADHD have a lot of resilience and can bounce back after a set backs.

Often kids with ADHS behave and learn differently than their non-ADHD peers and face challenges at school, at home, or with friends. Focusing on things that don’t interest you may be especially hard!

Here are some tips that can support you on your journey

1. Get to know your strengths.

Love and accept yourself for who you are because you are unique. Remember that your brain is wired to focus on things that really interest you so follow your interests! The more you can be kind to yourself, the easier it will be to understand what can help you learn and grow.

2. Move!

Movement can really help your body to balance your energy, focus your brain and balance your emotions. Rock climbing, swimming, running, dancing, basketball, and gymnastics are all great options. One family I know installed a pull up bar in their home, and another has a trampoline. Big yoga balls are great to sit, balance and or bounce. Find a way to move that helps you circulate the energy in your body and your brain will thank you! 

TIP: If you feel fidgety in school or you need to move at a time when you are expected to sit and listen, try this: Squeeze and release your hands into and out of fists or do the same with your toes /feet in your shoes. When sitting, press and hold your legs together for 10 seconds. Squeeze or press your fingers into your thighs or your forearms or opposite palms. 

3. Observe your body’s cues.

Big feelings may overwhelm you sometimes. It can be helpful to notice where in your body you start feeling signs of emotions like anger, frustration, or sadness. Do your palms get sweaty? Does your face get hot? Does your stomach feel fluttery or your chest feel tight? Start to notice the signs and sensations your body is sharing with you. 

4. Take breaks.

When you start noticing these sensations, here are some ways to take a break:

• Take a walk
• Give yourself a hug, hug a stuffed animal (or a real animal if you have a pet)
• Draw
• Speak with a trusted adult
• Take 3 deep belly breaths
  • How to take belly breaths. Lay on your back and place a bean bag or stuffed animal on your belly. Move your belly out as you breathe in and watch the object rise. As you exhale, let your belly go in and down towards your spine and the floor and observe the object lower. Slow it down. This belly breath can be done sitting up (without the object! ). It is helpful to practice lying down to get the hang of it.

5. Prepare yourself with a preview.

When you know that you will be facing a demanding situation, give yourself a preview. Take a moment to picture yourself there. You can even think of things that might make you feel frustrated or upset. Then, think about how you can handle those moments. Doing this can help you feel more ready and less worried about what’s next.

These tips can help make managing ADHD a little easier, but remember: everyone’s journey is different. Keep trying these and other new ideas to find what works best for you. 

If you or a kid you know needs support to develop their own unique strategies to thrive, please contact us.

Resources:

https://kidshealth.org/en/parents/parenting-teen-adhd.html