Hey Wellness Warriors!  Ever feel like homework time turns your house into a full-blown circus  🎪with papers flying, pencils missing, and focus long gone? (Maybe that's an exaggeration, but some days, it definitely can feel like that!) 

This week, we’re taking the chaos out of homework time and replacing it with clarity, calm, and yes—maybe even a little joy.  We’re showing you how to set up a clutter-free homework station that doesn’t just look cute but also actually works for ADHD brains. Let’s dive in

Creating a Clutter-Free Homework Stations That Works (for real!) 

Does homework time feel like a daily battle with emotions flaring and attention vanishing like socks in the laundry? 😤

For kids with ADHD, a chaotic environment can supercharge their distractions. But with the right setup, that “Ugh, homework!” energy can turn into “Let’s do this!” 

🔬What the science says: 

Research in Frontiers in Psychiatry found that environmental factors, including clutter, significantly impact individuals with ADHD. 

Cluttered environments can serve as visual reminders of unfinished tasks, leading to increased anxiety, low self-esteem, and avoidance behaviors. Clutter overwhelms the ADHD brain, which struggles with organization and executive functioning, thereby exacerbating stress and emotional challenges. 

But the good news? We can design around that—literally.

Here’s how to create a homework station that’s ADHD-friendly, fun, and full of focus-boosting magic.

Step 1: Pick the Perfect Spot

Environmental cues help kids with ADHD switch into “work mode.” That’s why picking the perfect spot is such a big deal! 

🔬What the science says: 

According to research in Front Psychiatry in 2023, structured, well-designed learning environments—such as dedicated spaces free from distractions—can enhance attention and reduce task avoidance in individuals with ADHD.

How to do it:

• Quiet, Please!  - Say no to TVs, chaos, and chatty siblings. Choose a low-traffic corner of your home.

• Let the Sunshine In - Natural light boosts dopamine, the brain’s “motivation” chemical, so open those curtains or add a soft daylight lamp (like this one). 

• No Mix-Ups Allowed! - This is homework HQ, not the playroom. Keep toys and games in another zone. 

• Comfort Is Key  - Choose a supportive chair that fits your child’s body. Dangling feet = wiggly bodies. Add a footrest (we love this one!) or a yoga block if needed. 

• Add a Dash of Personality -  Let your child decorate! Studies show that personalized environments improve engagement.

• Stay Cozy, Not Distracted - Make sure the temp is comfy, but don’t add too many gadgets that might steal their attention.

Step 2: Clear Out the Clutter 

🔬What the science says: 

Visual clutter overloads the ADHD brain. A clean, organized workspace helps reduce sensory input and improve working memory, according to Neuroscience & Biobehavioral Reviews. In fact it says that visual clutter can actually disrupt neural information flow in the brain’s primary visual cortex, which can contribute to sensory overload. 

So, what does this mean in plain english? That reducing visual clutter can help with sensory overload and improve cognitive functioning! 

How to do it:

• Less Is More - Stick to the essentials: pencils, paper, and maybe some markers. Everything else? Outta there!

• Bins and Buckets for the Win - Label storage bins with fun colors or stickers so your child knows where everything lives. (We love this one!)

• Make It a Family Project  - Kids are more likely to use (and take care of) a space they help create.

Step 3: Add Some Focus-Boosting Tools 

🔬What the science says: 

Kids with ADHD often benefit from multisensory tools that support self-regulation. Think touch, sound, and visual cues. A study published in Frontiers in Psychiatry found that multisensory stimuli can influence inhibitory control in adolescents with ADHD, suggesting that engaging multiple senses may help manage attention and self-regulation challenges.

How to do it:

• Timers Are Your BFF - Time management is tough for ADHD brains. Visual timers (like this one that we have mentioned before!) help kids see time passing, which builds independence.

• Fidget-Friendly Fun - Tools like squishy stress balls (like these fun stars!) or fidget toys (like these Interlocking Chain Link Building Blocks!) help release extra energy without distracting from the task.

• Headphones Save the Day - Soft background music or white noise (like this machine!) can reduce environmental distractions and improve concentration. A study in J Child Psychol Psychiatry found that noise exerted a positive effect on cognitive performance for those with ADHD.

Step 4: Plan, Post, and Play 

🔬What the science says: 

Visual schedules and routines reduce anxiety and boost task follow-through. A systematic review in The Efficacy of Visual Activity Schedule Intervention in Reducing Problem Behaviors in Children with ADHD  found that visual activity schedules are effective in reducing problem behaviors and supporting task completion in children with ADHD.

How to do it:

• Use a Big Calendar (like this one!) - Post homework, projects, and deadlines where your child can see them.

• Break It Down - Turning big assignments into small steps makes things feel doable (and crossing off tasks is so satisfying)!

• Celebrate Wins - Positive reinforcement boosts motivation. A sticker, dance break, or quick treat goes a long way.

Step 5: Keep It Tidy

A tidy space helps kids shift into “learning mode” with fewer distractions, so keep your homework station tidy by doing the following:

• Daily Reset - End each day with a quick clean-up. Just 5 minutes makes a big difference.

• Declutter Weekly - Go through papers and supplies each week to keep things fresh and functional.

Let Them Take Charge 

Kids love feeling in control. And ADHD kids? They thrive with a little ownership. So…

✅ Let them pick their folder colors. 

✅ Choose a theme—like dinosaurs 🦖, space 🚀, or glitter unicorns 🦄 (whatever they love)! 

✅ Add little things that make them smile. 

Creating a clutter-free homework station doesn’t have to be Pinterest-perfect. It just has to work for your child. With a little planning and a lot of heart, you can design a space that says, “You are capable, calm, and ready to focus.”

 The 2-Minute Connection Rule

Want to make homework time smoother? Start with a little bonding!

What to Do:
Before your child begins their homework, spend 2 minutes connecting with them on their level.

• Ask them a silly question like, “If you could be any animal for a day, what would you be?” 

• Give them a high-five or share a quick hug. 

• Celebrate something awesome they did that day, no matter how small.

Why It Works:
Kids with ADHD often crave connection and positive reinforcement. This short moment fills their “attention cup,” making them more cooperative and ready to focus. Studies (like the one listed below in J Abnorm Child Psychol) demonstrate that positive reinforcement—such as praise, recognition, or rewards—improves attention, increases task performance, and reduces behavioral problems in children with ADHD. When children receive immediate positive feedback, they are more likely to cooperate and sustain attention on tasks. The effect is often stronger in children with ADHD than in their neurotypical peers.

 1. Visual Timers ⏳

Struggling with transitions or time management? Try a visual timer like this one. These timers show the passage of time, which helps ADHD brains stay on track without feeling overwhelmed.

2. Noise-Canceling Headphones (like these!) 🎧

For busy households, a pair of noise-canceling headphones is a game-changer. Goodbye distractions, hello focus!

🌿 We’re all about discovering hidden gems that make life a little easier (and a whole lot brighter) for our community. That’s why we’re excited to spotlight a must-read from our friends at Earth Conscious Life (and the fact that it was Earth Day this week). If you’re into uplifting reads and earthy goodness, this one’s for you! 💌✨

Last week, we talked about the power of finding your ADHD village. Since creating our online Facebook support group, we heard from so many of you who’ve found strength, support, and sanity in this community. 

Here’s what Tracy shared after joining the group👇

Haven’t joined yet? You can join here - https://www.facebook.com/groups/AdhdAnxietyParentSupport! 

🧠 Thriving with ADHD: What if the Diagnosis Isn’t the Whole Story?

 📅 Tuesday, April 29th, 2025 at 5pm PT/7pm CT/8pm ET

We’ll dig into fresh ways to understand ADHD—and how to go beyond the label to create real, lasting change. 💡

✨ [Register now – limited spots available!]

Bubnik MG, Hawk LW Jr, Pelham WE Jr, Waxmonsky JG, Rosch KS. Reinforcement enhances vigilance among children with ADHD: comparisons to typically developing children and to the effects of methylphenidate. J Abnorm Child Psychol. 2015 Jan;43(1):149-61. doi: 10.1007/s10802-014-9891-8. PMID: 24931776; PMCID: PMC4269577.

Chmielewski WX, Tiedt A, Bluschke A, Dippel G, Roessner V, Beste C. Effects of multisensory stimuli on inhibitory control in adolescent ADHD: It is the content of information that matters. Neuroimage Clin. 2018 May 17;19:527-537. doi: 10.1016/j.nicl.2018.05.019. PMID: 29984161; PMCID: PMC6030566.

Einziger Tzlil , Berger Andrea. “Individual differences in sensitivity to positive home environment among children “at risk” for attention-deficit/hyperactivity disorder: A review” Frontiers in Psychiatry. Volume 13 - 2022. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2022.927411 doi 10.3389/fpsyt.2022.927411

French Blandine , Nalbant Gamze , Wright Hannah , Sayal Kapil , Daley David , Groom Madeleine J. , Cassidy Sarah , Hall Charlotte L. “The impacts associated with having ADHD: an umbrella review” Frontiers in Psychiatry. Volume 15 - 2024. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2024.1343314 doi 10.3389/fpsyt.2024.1343314

Mar Llorens-Gámez, Juan Luis Higuera-Trujillo, Carla Sentieri Omarrementeria, Carmen Llinares,”The impact of the design of learning spaces on attention and memory from a neuroarchitectural approach: A systematic review,” Frontiers of Architectural Research, Volume 11, Issue 3, 2022, Pages 542-560, ISSN 2095-2635, https://doi.org/10.1016/j.foar.2021.12.002.

Osborne JB, Zhang H, Carlson M, Shah P, Jonides J. The association between different sources of distraction and symptoms of attention deficit hyperactivity disorder. Front Psychiatry. 2023 Jul 27;14:1173989. doi: 10.3389/fpsyt.2023.1173989. PMID: 37575583; PMCID: PMC10421702.

Puts NAJ, Harris AD, Mikkelsen M, Tommerdahl M, Edden RAE, Mostofsky SH. Altered tactile sensitivity in children with attention-deficit hyperactivity disorder. J Neurophysiol. 2017 Nov 1;118(5):2568-2578. doi: 10.1152/jn.00087.2017. Epub 2017 Aug 2. PMID: 28768738; PMCID: PMC5668457.

Söderlund G, Sikström S, Smart A. Listen to the noise: noise is beneficial for cognitive performance in ADHD. J Child Psychol Psychiatry. 2007 Aug;48(8):840-7. doi: 10.1111/j.1469-7610.2007.01749.x. PMID: 17683456.

Thomas N, Karuppali S. The Efficacy of Visual Activity Schedule Intervention in Reducing Problem Behaviors in Children With Attention-Deficit/Hyperactivity Disorder Between the Age of 5 and 12 Years: A Systematic Review. Soa Chongsonyon Chongsin Uihak. 2022 Jan 1;33(1):2-15. doi: 10.5765/jkacap.210021. PMID: 35035237; PMCID: PMC8733412.