You don’t have to run a perfectly organized home to have a peaceful one.
Parenting a child with ADHD often means living in a world of beautiful unpredictability — spontaneous hugs, unexpected questions, and yes, a little (or a lot) of chaos.
At Mind & Body Therapy, we believe that routines aren’t about rigid rules. They’re about creating gentle anchorsthat help the whole family feel calm, supported, and connected.
Why Routines Matter for ADHD Brains
ADHD brains crave novelty and structure at the same time — a tricky balance! Predictable routines help children:
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Feel safer and more confident
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Transition between tasks with less frustration
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Develop independence step by step
Small, consistent rhythms at home can soothe big emotions and reduce daily power struggles.
Simple Routines to Try
Here are a few grounding ideas to experiment with this week:
Visual schedules: Use charts or simple drawings to show morning or bedtime steps.
“First-Then” language: “First brush teeth, then story time.”
Consistent wake & sleep times: This helps regulate mood and focus.
Built-in wiggle breaks: Short play or movement breaks between chores or homework.
Family check-ins: A few calm minutes each evening to talk about tomorrow.
Remember: your routine doesn’t need to look like anyone else’s — it just needs to feel supportive for you and your child.
Progress, Not Perfection
It’s okay if the routine falls apart some days. That’s real life — especially for families living with ADHD. What matters most is the feeling of safety and connection you’re building day by day.
We’re Here for You
This post is part of our ADHD Parent Support series. To explore more, see How to Build Focus & Understanding at Home. Next, we’ll explore Emotional Regulation for Parents & Kids with ADHD.
If this resonates with you, we invite you to join our ADHD Parent Support Group — a safe space filled with understanding, practical tools, and gentle encouragement.
You’re doing better than you think. Take a breath. One step at a time.
Stacey Rogers
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