- ADHD Wellness Weekly
- Posts
- The ADHD Summer Planner You Didnât Know You Needed
The ADHD Summer Planner You Didnât Know You Needed
Tired of summer chaos? This one simple structure could save your sanity (and your kidâs focus).

Hello Wellness Warriors
Letâs make every week count!
Summerâs here, and if your living room looks like a cross between a bounce house and a snack tornado, then youâre in the right place. đ
This week, weâre talking about how to create a summer structure that actually soothes ADHD kids. Letâs ditch the chaos spiral and build a summer that feels goodâfor them and for you.
Spotlight on Wellness
Letâs dive deep into ADHD solutions
Structure for Success: Daily Summer Routines that Actually Work for ADHD Kids
Summer is fun in theory. âď¸
But if youâre parenting a child with ADHD, summer can feel overwhelming. Without the structure of school, the days can quickly unravel. Meltdowns become more frequent, sleep schedules drift, and screen time stretches far beyond what feels healthy. Itâs exhaustingâfor them and for you.
If that sounds familiar, youâre not alone, and youâre exactly where you need to be.
What ADHD kids really need during the summer months isnât more freedom, but more support through gentle, predictable routines. Without them, they might:
Get extra hyper or restless
Act without thinking
Feel frustrated or moody for âno reasonâ
Stay up way too late, then crash the next day
Itâs not bad behavior. Their brains are wired for routine. đ§
What the Science Says đŹ
In 2024, a study published in the Journal of ADHD and Care found that children with ADHD showed significant improvements in focus, behavior, and emotional regulation after following a consistent mindful routine over a 12-week period1.
The researchers noted that predictable daily rhythms act as external support for the brainâs frontal lobe, which is responsible for planning, organization, and self-control. For children with ADHD, these routines help fill in the gaps where executive functioning struggles occur, much like offering a backup compass when the brainâs âinternal GPSâ loses signal.
The same study says that a regular daily routine helped reduce ADHD symptoms like inattention, impulsivity, and poor sleep. đ´
Additional research published in the Journal of Child and Family Studies found that mindfulness practicesâeven just 60 seconds of slow, calm breathingâcan reduce stress and improve behavior3 in children with ADHD. The same study also showed that when parents practiced mindfulness too, it boosted the benefits for the whole family.
In short? A minute of stillness can make a massive difference.
And hereâs the cherry on top: when you pair that mindfulness with movement, the benefits grow even stronger.
According to a 2023 study published in Children (Basel), just 20 to 30 minutes of daily physical activity can help kids with ADHD2:
Focus longer
Sleep better
Feel less anxious
Thatâs why a daily rhythm with built-in movement and mindful moments isnât just helpfulâitâs essential. đ
Let me show you a sample routine that includes both movement and mindfulness:
Sample Summer Routine for ADHD Brains:
Morning (7â10 AM):
Wake-up window (same time-ish every day)
Get dressed
Eat a protein-packed breakfast like eggs, almond butter on gluten-free toast, or smoothies. Are you looking for a kid-approved protein powder thatâs ADHD-friendly to add to your childâs favorite smoothie? We love this clean, unsweetened protein option that blends perfectly into smoothies.
Quick calm time (yoga, jumping jacks or jumping on a trampoline like this one, or 5 deep belly breaths) - This is my absolute favorite yoga mat. My kids love it because it comes in a TON of different colors!
Why this works: Mornings set the tone for the rest of the day. This routine blends protein, movement, and mindfulness to give you the greatest impact!. đŞ
Mid-Morning (10 AMâ12 PM):
Learning time: reading, puzzles, workbooks, dot to dot coloring books (short and sweetâ15â30 min max!)
Creative time: LEGOs, painting, kinetic sand, nature walks
Pro tip: Keep transitions clearââ5 more minutes, then we clean up.â ADHD brains love a good heads-up! đď¸
Midday Reset (12â1 PM):
Eat lunch with protein + healthy fat (like avocado, hummus, or turkey)
Quiet time: audiobook, drawing, or just resting (Check out this fun writing tablet for kids!)
Why it matters: This is when focus dips. Keep it calm to prevent the 2 PM crankies. đŠ
Afternoon (1â4 PM):
Big activity: park, water play, baking, or a playdate
Physical fun: obstacle course, bike ride, dance party
Note: One event is enough. Two = meltdown territory. đ§Ż
Evening (5â8 PM):
Dinner together as a family
Calm time: storytime, gratitude journal, quiet cuddle
Bed routine: bath, essential oils (this is my favorite blend for relaxation!), soft music, same bedtime every night
One Momâs Honest Moment â¤ď¸
I used to think I had to either be a strict routine sergeant OR totally laid-back. But guess what? You can be both.
You can give your child a flexible rhythm and still have fun.
What your child with ADHD really wants (even if they donât know it) is to feel safe. Secure. Grounded. Like they know whatâs coming next. đĄ
Thatâs what a good summer routine can give them.
Big Takeaway: Calm is Contagious
You donât need a perfect planner.
You need:
â Predictable rhythms
𼏠Food that fuels the brain
đââď¸ Time to move
đŽâđ¨ Space to breathe
Repeat after me: âA routine is a gift, not a cage.â
Tell Me - Whatâs Working in Your Home This Summer? Reply to this email, and YOU might be featured in next weekâs newsletter!
Mindful Moves
Quick & easy practices to support ADHD
The 5-Minute Reset Ritual đ§ââď¸đż
Perfect for transition times (like before dinner or after screen time).
Hereâs how:
Set a timer for 5 minutes
Sit together and take 5 slow belly breaths
Use a calming essential oil.This is my favorite blend for relaxation!
Choose one quiet activity (coloring, journaling, or just sitting outside)
This teaches your childâs brain that itâs safe to shift gears, and gives everyone a mini moment of peace.
Wellness Toolkit
Essential resources for ADHD success
Your Free Printable ADHD Summer Planner đ
Kids with ADHD thrive on visual cues! Thatâs why we created an ADHD Summer Planner you can print, personalize, and pop right on the fridge.
It includes:
A simple, flexible daily flow
Visual icons kids can follow (great for non-readers too!)
A space to add your own family fun or quiet time blocks
Bonus: includes a âcalm-down corner checklistâ for afternoon meltdowns
đ§ Why it works: Visual schedules reduce anxiety, build independence, and turn chaos into calmâwithout constant reminders from you.
Click below to download your ADHD Summer Planner.
|
From Our Circle
Real stories from our community
âJust 5 days into using Omega Essentials and weâre already noticing a difference.â â Carlos, TX
After last weekâs newsletter, Carlos from Austin started giving his 10-year-old son Eli the Omega Essentials supplement we recommended.
Within only a few days, he noticed Eli was more focused during the day and more regulated. He told us, âJust 5 days into using Omega Essentials, and weâre already noticing a difference.â
Itâs a small add-on, but paired with other natural strategies, it can make a big impact. đ
Do YOU have a WIN to share? Reply and let us know. You might be featured in next weekâs newsletter.
References
Samantaray, S., Singh, S. K., Patel, S., Patel, A., & Roy, D. (2024). Effectiveness of mindful routine in Attention Deficit Hyperactivity Disorder (ADHD) children. Journal of ADHD and Care, 12(1), 15â27. https://openaccesspub.org/article/2124/jac-24-4991.pdf
Frisch C, Tirosh E, Rosenblum S. Children with ADHD Symptomatology: Does POET Improve Their Daily Routine Management? Children (Basel). 2023 Jun 20;10(6):1083. doi: 10.3390/children10061083. PMID: 37371314; PMCID: PMC10297599. https://pmc.ncbi.nlm.nih.gov/articles/PMC10297599/
van der Oord S, BĂśgels SM, Peijnenburg D. The Effectiveness of Mindfulness Training for Children with ADHD and Mindful Parenting for their Parents. J Child Fam Stud. 2012 Feb;21(1):139-147. doi: 10.1007/s10826-011-9457-0. Epub 2011 Feb 2. PMID: 22347788; PMCID: PMC3267931. https://pmc.ncbi.nlm.nih.gov/articles/PMC3267931/