PART 1: Summer with ADHD—How to Create More Flow, Less Stress, and Better Balance

For many families, summer brings a huge sigh of relief.

The school year ends, homework battles fade, and the constant pressure of keeping your child on track with assignments, missing work, emails, and deadlines finally eases up. Lots of parents share with me that they often feel like they can exhale for the first time in months.

But then another question appears:

“What do I have my kids do all summer?”

For parents of kids with ADHD and executive function challenges, summer can quickly become a season of dysregulation, endless screen time, reversed sleep schedules, and difficulty staying engaged without the structure of school.

Many parents notice that if left completely up to their child's own devices, the day can melt into hours of YouTube, TikTok, video games, or iPad use. And while having the freedom to do what they want is incredibly important, most families are also looking for more balance—ways to support their child's nervous system while still creating gentle structure and opportunities for growth.

Here are a few recommendations that we often see work well for families from a nervous system and executive function perspective.

1. Create an Environment That Supports Success

The first thing to think about is this:

"How do we create an environment that makes success easier?"

Children with ADHD often struggle with completely unstructured summer days because their nervous systems and executive functioning skills are still developing. Without support, guidance, or some external structure, it can be very difficult for them to self-direct, transition between activities, initiate tasks, or regulate technology use, which can quickly lead to spending entire days absorbed in video games, YouTube, or other screens.

One of the most supportive things you can do during the summer is create a rhythm to the day.

This does not mean recreating school at home.

In fact, summer is often an amazing time for kids to get more rest than the traditional school system allows. Many children genuinely need the chance to sleep until 8 or 9 a.m. after months of early mornings, rushed transitions, and nervous system stress.

But while rest is restorative, having some predictable flow during the day can help prevent total dysregulation.

A few examples:

• Structured tech-use windows

• Consistent meal and snack times

• Outdoor movement or activity time

• A simple chore or responsibility

• Reading, workbook, or project time

• Social time with peers

The goal is not rigid scheduling. The goal is helping the nervous system know what to expect.

2. Use Technology Supports Intentionally

One tool I frequently recommend to families is Brick.

Brick is a device and app system that allows parents or teens to temporarily block distracting apps and create more intentional boundaries around technology use. Rather than relying on constant verbal reminders or power struggles, it externalizes the limit in a concrete, visual way. They actually have to tap the brick to get access to apps on their ipads or phones and parents can set time limits (its really incredible!).

This can be especially helpful during the summer when the lack of structure can make it very easy for kids to become absorbed in screens for the entire day.

Technology itself is not the enemy. The goal is balance and helping kids transition between activities more successfully.

3. Reduce Executive Function Demands Around Food

One thing parents often underestimate is how much executive functioning goes into feeding yourself.

For many kids with ADHD, preparing meals requires:

• Planning

• Sequencing

• Task initiation

• Decision making

• Sustained attention

If a child is home during the day while parents are working, it helps tremendously to reduce the number of invisible steps involved.

A few simple supports:

• Keep easy-to-access snacks visible on the counter.

• Put washed fruit where kids can easily see it.

• Create a list of "foods you can make independently."

• Pre-plan lunch options together.

• Have protein-rich grab-and-go foods available.

When kids only have access to quick, sugar-heavy foods, they often experience energy crashes and greater nervous system dysregulation later in the day.

Supporting nourishment is supporting executive functioning.

Follow along for Part 2!