Building Daily Routines for Children with ADHD

Building Daily Routines for Children with ADHD: Occupational Therapy Tips for Parents in Bondi Junction and Mascot

Children with ADHD often struggle with focus, impulsivity, and hyperactivity, making daily routines challenging. Establishing structured routines helps children with ADHD stay organised and reduces stress for both them and their families. Occupational Therapy in our Bondi Junction and Mascot, offers proven strategies to support children in building effective routines.

In this blog, we’ll share tips from Occupational Therapists to help parents create consistent, visual-based routines using checklists, timers, and mindful movement. Being proactive, not reactive, can make a huge difference in helping your child stay on track and manage their ADHD symptoms more effectively.

The Power of Consistency

Consistency is key for children with ADHD. A predictable routine helps them understand what comes next and gives them a sense of security. We see how consistency can improve behaviour and focus in children with ADHD.

Start by building a daily routine that includes all essential activities: waking up, getting dressed, meals, school, playtime, and bedtime. Keep the routine the same every day, even on weekends, for the best results. A clear and structured routine provides the stability that children with ADHD need.

Use Visual Aids for Clarity

Children with ADHD often benefit from visual aids that help them process information more clearly. Using visual schedules or charts in your routine helps your child understand what tasks they need to complete and in what order. At our Bondi Junction and Mascot Occupational Therapy clinics, we often recommend visual tools as they are proven to improve understanding and independence.

For younger children, use pictures or symbols to represent each task. For older children, a written checklist works well. A morning routine could include:

• Wake up
• Brush teeth
• Get dressed
• Eat breakfast
• Pack school bag

Post this schedule somewhere your child can easily see it, such as on the fridge or in their room. Having a visual reminder reduces the need for you to give repeated instructions and helps your child become more independent.

Checklists for Success

Checklists break larger tasks into smaller, manageable steps. This method works especially well for children with ADHD, who may become overwhelmed by bigger tasks. Our Occupational Therapists often recommend checklists to help children stay focused.

For example, if your child struggles with getting ready for school, break it down into steps like:

1. Get dressed
2. Brush teeth
3. Pack school bag
4. Put on shoes
5. Check the schedule for the day

Your child can tick off each task as they complete it, which gives them a sense of accomplishment. The checklist also serves as a visual roadmap to help them stay on track.

Timers to Manage Time

Children with ADHD often struggle with managing time. They may lose track of time or get distracted easily. We frequently use timers as a simple tool to help children understand how long each activity should take.

Timers provide a clear visual or audible signal for how much time is left to complete a task. For example, if your child needs to clean up toys, set a timer for 10 minutes. This gives them a specific goal and timeframe to work within.

Timers also help with transitions between activities. If your child has trouble shifting from playtime to homework, setting a timer five minutes before the transition helps signal that a change is coming.

Add Mindful Movement Throughout the Day

Children with ADHD need regular movement breaks to help them regulate their energy levels. Incorporating mindful movement into their daily routine can improve focus and reduce impulsivity. At OneOnOne Children’s Therapy in Bondi Junction and Mascot, we often encourage parents to include mindful movement in their child’s routine.

Here are some mindful movement activities:

• Stretching or yoga: Simple stretches or yoga poses help children focus on their bodies and calm their minds.
• Deep breathing: Teach your child to take slow, deep breaths when they feel overwhelmed.
• Jumping jacks or skipping: Short bursts of activity can help your child release pent-up energy and reset their focus.

These activities can be integrated into your child’s daily routine, especially during transitions between tasks. For example, a short movement break before starting homework helps your child concentrate better.

Be Proactive, Not Reactive

Instead of reacting when your child is already struggling, set strategies in place ahead of time. Watch your child closely and notice when they are most likely to become dysregulated or inattentive. Occupational Therapists often recommend being proactive by building a routine that supports your child before challenges arise.

For instance, if your child becomes restless after school, plan a physical activity before starting homework. If your child struggles to focus at bedtime, introduce a calming routine, such as reading or deep breathing exercises. By being proactive, you can help your child manage their ADHD symptoms more effectively.

Strategies for Staying on Track

Routines that work well for children with ADHD build on their strengths while addressing their challenges. Here are some strategies to help your child stay on track:

• Give clear instructions: Always make sure your child understands what they need to do. Reinforce instructions with visuals or checklists.
• Celebrate small wins: Praise your child for completing tasks, even small ones. This keeps them motivated and builds their confidence.
• Offer choices: Allow your child some control by giving them choices, like “Would you like to brush your teeth first or pack your bag first?”
• Minimise distractions: If your child gets easily distracted by noise or other factors, create a quiet workspace for tasks like homework.

Conclusion: Building Effective Routines

Building routines for children with ADHD requires patience, consistency, and the right strategies. By using visual aids, checklists, timers, and mindful movement, you can create a routine that supports your child’s unique needs. Proactively designing a routine based on your child’s behaviour patterns will help both you and your child manage daily tasks with less stress.

If you need personalised support in developing routines for your child with ADHD, OneOnOne Children’s Therapy in Bondi Junction and Mascot is here to help. Our experienced Occupational Therapists specialise in helping children with ADHD build essential skills for everyday life. They have developed an ADHD program that addresses issues specific to children with attention concerns.  Contact us today to learn how we can support your child’s development and success.

Read more about ADHD in children here:

ADHD and fine motor skills

ADHD and academic success