Tuning into My ADHD Kid: How to Build Core Regulation Skills for My ADHD Child

Children with ADHD struggle with a host of executive functioning skills that come more easily for neurotypical kids. These skills include organizing, planning and problem solving, cognitive flexibility and inhibition and impulsivity. Parenting a child with ADHD can feel like a long, and difficult journey. Parents need support from both clinical experts in addition to a peer network. Rest assured that as parents, we can play a vital and effective role in laying the foundation of core regulation skills.

Tips to Help Your Kid Build Regulation Skills:

Tip # 1

Sleep. Sleep cannot be emphasized enough here. Kids with ADHD have increased symptomology when they are sleep deprived. Be sure to keep a regular sleep and wake time for your kids and get close to their daily sleep need requirement. See this chart for more information about your child’s sleep needs.

Tip # 2

Nutrition. Kids with ADHD can be sensitive to high sugar and processed foods. Keep a regular, healthy diet for your ADHD child. Be sure to stick to a regular meal/snack schedule. The occasional cupcake or cookie is part of being a kid, but limiting overall sugar intake will help manage behavior dysregulation and mood swings.

Tip # 3

Implement changes slowly. Build Short Checklists. Kids with ADHD need routine, but they also feel easily overwhelmed when they are presented with too many changes all at once. Little by little you can implement new routines for your child that will allow them to feel effective and competent.

Tip # 4

Build in down-time for your ADHD kid. Your ADHD child is working very hard all day long. They need down-time. Talk to them about what they like to do during down-time and build this into your daily schedule.

Tip # 5

Monitor screen time. A little bit of downtime through screen time is expected for kids. Be clear on your screen time limits with your child. Find other ways to engage your ADHD child outside of screen time by building in social time with friends, physical time outside and time with family. Read the American Academy of Pediatrics Screen Time Guidelines here.

Tip # 6

Exercise.  Physical activity has been proven to help manage ADHD kids’ behavior and mood. ADHD kids are often getting negative attention at school due to the amount of sustained attention that is required of kids during the school day. Find a physical activity that your child loves and let them feel amazing in this space. Even better if the physical activity can happen outside in some fresh air!

Tip # 7

Make the Invisible Visible. Take a task and talk it through, step by step and put it on a whiteboard or a pad of paper so that they can see each step.  Brainstorm out-loud and turn this brainstorm into something visual.

Tip # 8

Give them manageable household tasks to take on independently. This builds self-efficacy and fosters a sense of mattering.  Kids need to feel like they matter and that their work is valued, especially kids with ADHD who often suffer from poor self-esteem due to negative perceptions from teachers and peers.

Tip # 9

Be Consistent with your messaging. Be loving, empathic while firm. All kids need love and empathy, but they also crave boundaries and limits.  Kids with ADHD are particularly susceptible to inconsistent messaging, and they are grounded when they know that their parent will reliably respond with a consistent message.

Tip # 10

 Positive Reinforcement. Don’t forget to remind your kiddo when they are doing a good job. And don’t forget to give yourself a pat on the back for the patience, care, and sustained effort that it takes to parent a child with ADHD.