Everyday ADHD management: Home routines, classroom tips and lifestyle changes

By Dr. Joseph Amor, pediatric resident at Rady Children’s Health Orange County
Reviewed by Dr. Peter Chung, developmental and behavioral pediatrics attending physician at Rady Children’s Health Orange County

What is ADHD?

ADHD, or attention-deficit hyperactivity disorder, is a condition that involves either decreased attention, hyper energy levels, or a mix of both. These symptoms cause challenges in planning, focusing and managing emotions. It typically presents in younger ages in which a child is found to be either very hyper or has difficulty paying attention. If concerned your child has ADHD, please consult your doctor for further evaluation and guidance.

ADHD management and treatment options

In addition to medication (commonly Adderall, Ritalin, etc.), other modalities can be used to help manage ADHD symptoms. These include behavior modification, counseling, good sleeping habits, healthy eating, regular physical activity and mindfulness practices. Studies have shown these modalities work best alongside medication but can also provide benefit to those not taking medication. 

ADHD management at home: Creating structure and routines

Those diagnosed with ADHD tend to inherently lack organization skills, making structure and routines vital. Key strategies include:

• Establish daily routines and minimize distractions
  • Create structured routines for mornings, after school, and bedtime.
  • Include scheduled time for relaxation.
  • Use alarms or timers to help with transitions.
  • Limit electronics and other distractions during focus time.
• Provide clear instructions and encourage positive behavior
  • Keep instructions simple (one- or two-step commands).
  • Praise tasks done well and reward good behavior with things your child values (e.g., token system, treats, favorite movie, or board games).
  • Use calm, neutral correction for unwanted behaviors when needed.
• Support emotional well-being and hyperfocused activities
  • Express unconditional love and reinforce that your child is valued regardless of mistakes.
  • Encourage activities your child enjoys and can hyperfocus on, such as sports, art, crafts or reading.

ADHD management at school: Classroom strategies that work

Supporting children with ADHD at school involves optimizing their learning environment and accessing available resources. Key strategies include:

• Optimize the classroom environment
  • Position the child’s desk closer to the teacher, ideally in a front corner.
  • Assign a “neighbor buddy” to assist with instructions or transitions.
  • Allow more frequent breaks or extended time for assignments to manage distractions.
• Utilize Individualized Education Plans (IEPs)
  • Consider an IEP for children diagnosed with ADHD to provide reasonable accommodations.
  • Accommodations may include counseling, extended time for assignments, or other support based on the child’s needs.
  • Collaborate with the school to determine the most effective resources.
• Access additional school resources
  • Small group sessions for challenging academic subjects.
  • Social skills programs to improve peer interactions.
  • Counseling to support emotional regulation, impulse control and coping strategies.

Diet, exercise and ADHD management: Supporting focus and energy

Proper nutrition and regular physical activity can help children with ADHD manage energy levels, focus and overall well-being. Key strategies include:

• Maintain a balanced, high-quality diet
  • Avoid high-sugar and highly processed foods, which can cause energy spikes and crashes.
  • Favor meals with low- to moderate-carbohydrate options, complex carbs, healthy fats, and high-quality protein.
• Incorporate regular physical activity
  • Exercise can reduce hyperactivity, relieve stress, and improve focus and mental clarity.
  • Children with ADHD often thrive in individualized sports or activities (e.g., swimming, martial arts), though any consistent form of exercise is beneficial.

Sleep, mindfulness and holistic ADHD management

• Prioritize consistent, restorative sleep
  • Ensure appropriate duration and timing; avoid going to bed too early or too late.
  • Practice good sleep hygiene with a bedtime routine and cutting off screens about an hour before lights out.
  • Quality sleep supports focus, impulse control and mental clarity throughout the day.
• Incorporate mindfulness practices
  • Regular mindfulness can improve attention, focus, impulse control and energy regulation.
  • Mindfulness naturally boosts dopamine and norepinephrine levels, which are often low in ADHD.
  • Examples include meditation, carrying out daily activities mindfully, breathing exercises and body scan practices.

In closing

• Children and families can learn to manage ADHD and live full, productive lives.
• Individuals with ADHD function much better within structured systems since their brains inherently lack this. 
• The best way to manage ADHD is through multiple means – drug therapy combined with behavioral, lifestyle and psychosocial intervention.
• Please consult your doctor if you’re concerned your child may have ADHD or if you’re seeking guidance for an existing diagnosis.

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