Helpful tips for heading back to school with your child that has ADHD
Helping your ADHD child transition back to school can feel overwhelming, but with the right strategies, it’s possible to set them up for success. Here’s a handy cheat sheet to help you create supportive routines and advocate for their unique strengths and needs.
1. Create a Morning Routine (Together!)
Morning routines can be tricky but are key to starting the school day on the right foot.
Collaborate with your child: Sit down together and brainstorm how they envision their ideal morning routine.
Assign responsibilities: What can they take ownership of? What support might they need from you?
Experiment & adapt: If a routine doesn’t work, try different approaches together. Don't be afraid to tweak the plan until it fits!
Example Questions to Ask:
What do you need in the morning to feel ready for school?
How can we make things smoother or faster?
What if we tried [insert idea]?
Last year I noticed this was a sticking point how do you think we can do it differently?
2. Build Bridges with the School
Help their teacher (or learning support staff) see your child as more than their ADHD. Share strengths, interests, and specific strategies that work for them. Partnering with the school and the teacher helps in so many spaces, not every person knows and understand how to support a person with ADHD the best.
For younger kids, consider sending a letter to the teacher. For older students, involve your child in drafting it or writing it themselves to send through to the Learning Support Staff.
Example Letter Format for Teachers
Subject: Meet [Child’s Name]
Hi [Teacher’s Name],
I’m [Your Child’s Name], and I’m so excited to be in your class! I love [insert favorite activity/hobby—e.g., playing soccer, building Lego rocket ships, swimming]. I’m great at [list strengths—e.g., helping classmates, being creative, solving puzzles].
I also have ADHD, which means I sometimes need extra help with [list challenges—e.g., focusing, remembering instructions]. Here are a few ways you can support me in class that worked really well last year or at home:
Give me secret signals (like a thumbs-up!) when I’m on track.
Allow me to doodle during lessons (it helps me focus and listen).
Suggest movement breaks when I look restless.
Add extra movement for the whole class to help us all with the wiggles
Thank you for supporting me—and I can’t wait to learn with you this year!
Best,
[Child’s Name]
Pro tip for high schoolers
Have your teenager introduce themselves (or email support staff) directly—it helps build autonomy and self-advocacy skills!
3. Understand Their School Day Needs
Partner with your child to identify tools that will help them manage their day and thrive. Talk about classroom strategies, and remember recess and lunch!
Questions to Explore:
What helps you stay on track during lessons?
What’s the hardest part of the day at school?
How can classmates, teachers, or aids help you (whether they know it or not)?
Your child might benefit from things like:
Movement breaks during long stretches of seated work.
Clear instructions to ensure they know what needs to be done first.
Recess options (like running or building with blocks) that help their energy levels.
Headphones for non instructional periods to reduce distractions
4. Create a “Third Space” at Home
The hours immediately after school can feel chaotic if your child hasn’t had a chance to process their day. Help create a calming “third space”—a bridge between school and home life that allows them to relax and reset.
Talk to your child about how they’d like to unwind. It might take some trial and error, but here are some ideas to get you started:
A quiet corner with a snack and drink to re-energize.
Meditation or deep breathing exercises.
Exercise like swimming, running, or jumping on a trampoline.
Creative play (e.g., drawing, Lego, or craft projects).
Reflective activities like journaling happy moments from the day.
Being in nature.
🌟 Final Thoughts
Helping your ADHD child adjust to school takes patience, creativity, and partnership. By working together and advocating for their needs, you're empowering them to thrive both in and outside the classroom.
Remember, you’re not alone in this—you’re doing an amazing job, and with a bit of thought and planning, you can make this transition as smooth as possible.
If you’re struggling with ideas or strategies, consider connecting with ADHD support groups or professionals who understand these challenges. You’ve got this! ✨
Copyright Kirsten Lightfoot ADHD Coaching Brisbane