22 ADHD Coping Skills That You Need to Try
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Jul 23, 2020
Predictability. Just the word itself provokes a sense of calm. Unfortunately, the world we live in at the moment is probably going to be the most unpredictable we have and will ever experience and none of it is in our control. We have a choice to allow this fact to overwhelm us or we can focus on what we can control. What can we do to make our personal worlds more calm, stable, and enjoyable?
One way to accomplish this is to establish daily routines that can create a sense of stability even if there are many unknowns in our life. Children and young adults particularly thrive when they can follow daily routines that remain more or less the same. This is especially true now. Establishing before school, after school, and nighttime routines is essential for promoting cooperation and minimizing frustration during otherwise chaotic times. Whether school is at home or in-person, creating consistent routines will help the whole family deal with everyday life with more openness and acceptance.
The first step is to determine the steps in the routines. Here are samples of daily routines geared for younger children for both in-person and remote learning. Older children also need routines but they may not need the specific steps to be as detailed or even written down.
Before School |
After School |
Nighttime |
Get ready for the day Eat breakfast & check-in - How are you doing today? Pack backpack Put on shoes and jacket |
Unpack backpack Eat snack Play outside Do homework Get ready for sports Go to practice |
Eat dinner Take a shower Watch one TV show Brush teeth Go to bed |
Morning |
Afternoon |
Evening |
Get ready for the day Eat breakfast & Check-in - How are you doing today? Morning movement Start school work Take a break - social time with friends |
Eat lunch Do school work Exercise Have social time with friends Relax |
Eat dinner Take a shower Watch one TV show Brush teeth Go to bed |
Once you have created your routines (i.e., morning, after school, nighttime), you want to be sure all of your family members know them. Here are some tips on how you can easily communicate daily routines for you and your family:
Although routines require some work up front, the pay-off can be huge. You will find that your family is on top of things, less stressed, and more cooperative. They may even start asking, “What’s the plan?” and “Where is the schedule?”. That's when you know they have really bought in to the value of routines - and you've given them the tools to create their own routines by the time they head off to independent living.
One last tip - consider establishing a nice routine or two for yourself. For example, make Mondays your day to have lunch with a friend or colleague (even if it’s over Zoom) or set aside some specific days each week for exercise. You, too, can benefit from creating your own sense of predictability in an increasingly less stable world.
Photo by Jazmin Quaynor on Unsplash
View our popular 30-minute webinar on demand. Learn how to collaborate with your child to build a framework for a successful summer that includes the essential elements for students to thrive: fun, skill-building, and meaningful activities.
For over 17 years, Lisa Gurdin has been working with students, families, and school-based professionals as a Board Certified Behavior Analyst (BCBA) and Licensed Applied Behavior Analyst in Massachusetts. She runs LSGurdin Consulting in Boston, MA. Ms. Gurdin earned her master’s degree in Applied Behavior Analysis from Northeastern University, where she is a part-time lecturer.
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