Mornings are a big struggle for many families. Having a child with ADHD can make mornings
an even bigger struggle. Children with ADHD have a hard time transitioning from one thing to another.
Mornings move so fast, from out of bed to breakfast to out the door, that children with ADHD can
have a hard time keeping up. Children with ADHD are also highly distractible. Because getting ready
in the morning can be very boring, more interesting things may grab their attention and get them "off track."
Below are some ideas about making mornings go smoother.
Follow a morning routine. Do the same thing, at about the same time, in the same order every morning.
Your child may resist a routine, but if you stick with it over time it can make mornings easier. Routines give children
a sense of security. They can also help children with ADHD be better at transitioning.
Get your child's input about routines. If you set a routine that doesn't work for your child,
it could actually make mornings worse. For instance, your child may not be hungry right when waking so
pushing back breakfast could help.
Post the routine. You can print out the routine and post it on the fridge. Having a picture
schedule can help young children understand the routine. Refer to the schedule throughout your morning. Give your
child a 5 minute warning before you move onto the next thing.
Take it slow. Children with ADHD need extra time to do things. Schedule extra time
in the morning so you are not rushing your child.
Save fun things for last. Schedule some time for your child to play or watch TV after he/she is dressed,
has eaten breakfast and is ready to go. Scheduling fun time in the morning can motivate your child to get through boring morning tasks.
Minimize distractions. Anything more interesting than what your child is supposed to be doing can be distracting. To help
your child focus on morning tasks, like putting on socks or coming to breakfast, minimize the presence of interesting things.
Keep the TV and computer off. These "screens" are extremely stimulating and can pull your child off task.
Put toys away the night before. If your child wakes and sees a pile of Legos, he will be drawn to play
and not get ready. Have clean up time before bedtime so that fun toys are out of sight in the morning.
Get organized the night before. This will make you prepared for the morning. Not running around looking for socks
or packing lunches will give you more time in the morning. Children can get involved and help prepare for the next day. Here
are some things you can do in the evening:
Lay out your child's clothes, socks and shoes
Pack lunches
Get backpacks packed with books, pencils, and homework
Make sure you have something for breakfast handy
Be sure your child gets enough sleep. Good mornings start with a good night's sleep.
If children (or adults) don't get enough sleep they are irritable and grouchy in the morning. Here are some ideas about improving your child's sleep:
Set a bedtime for when your child is tired. Be sure it gives your child enough time to sleep.
Normally, preschool-aged children need 10-12 hours of sleep at night, school-aged children need 10-11 hours of sleep,
and teenagers need 8-9 hours of sleep.
Follow a bedtime routine. Reading before bed is a great part of a bedtime routine. Television
or computer time generally doesn't work well at bedtime as it is stimulating.
Make sure your child is comfortable. Be sure your child has the number of pillows and blankets he/she
likes. Turning down the thermostat to 65-70 degrees can also help your child sleep comfortably.
Keep noise and lights down. Most children, like adults, need dark and quiet to sleep well. Do not
blare the TV or radio by your child's room and talk quietly. Turn off lights in your child's room, but use a night light if your child is scared.
