Summer’s here, and if your living room looks like a cross between a bounce house and a snack tornado, then you’re in the right place. 😅

This week, we’re talking about how to create a summer structure that actually soothes ADHD kids. Let’s ditch the chaos spiral and build a summer that feels good—for them and for you. 

Structure for Success: Daily Summer Routines that Actually Work for ADHD Kids

Summer is fun in theory. ☀️

But if you’re 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. It’s exhausting—for them and for you.

If that sounds familiar, you’re not alone, and you’re exactly where you need to be. 

What ADHD kids really need during the summer months isn’t 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 “no reason”
  

• Stay up way too late, then crash the next day

It’s not bad behavior. Their brains are wired for routine. 🧠

What the Science Says 🔬

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 brain’s 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 brain’s “internal GPS” loses signal. 

The same study says that a regular daily routine helped reduce ADHD symptoms like inattention, impulsivity, and poor sleep. 😴

Additional research published in the Journal of Child and Family Studies found that mindfulness practices—even just 60 seconds of slow, calm breathing—can 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 here’s 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
  

That’s why a daily rhythm with built-in movement and mindful moments isn’t just helpful—it’s essential. 💛

Let me show you a sample routine that includes both movement and mindfulness: 

Sample Summer Routine for ADHD Brains: 

Morning (7–10 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 that’s ADHD-friendly to add to your child’s 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!. 💪

Mid-Morning (10 AM–12 PM):

• Learning time: reading, puzzles, workbooks, dot to dot coloring books (short and sweet—15–30 min max!)
  

• Creative time: LEGOs, painting, kinetic sand, nature walks
  

Pro tip: Keep transitions clear—“5 more minutes, then we clean up.” ADHD brains love a good heads-up! 🛎️

Midday Reset (12–1 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. 😩

Afternoon (1–4 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. 🧯

Evening (5–8 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 Mom’s Honest Moment ❤️

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 don’t know it) is to feel safe. Secure. Grounded. Like they know what’s coming next. 🏡

That’s what a good summer routine can give them.

Big Takeaway: Calm is Contagious 

You don’t need a perfect planner.

You need:

✅ Predictable rhythms

🥬 Food that fuels the brain

🏃‍♀️ Time to move

😮‍💨 Space to breathe

Repeat after me: “A routine is a gift, not a cage.” 

Tell Me - What’s Working in Your Home This Summer? Reply to this email, and YOU might be featured in next week’s newsletter!

The 5-Minute Reset Ritual 🧘‍♂️🌿
Perfect for transition times (like before dinner or after screen time).

Here’s how:

1. Set a timer for 5 minutes
   

2. Sit together and take 5 slow belly breaths
   

3. Use a calming essential oil.This is my favorite blend for relaxation!

4. Choose one quiet activity (coloring, journaling, or just sitting outside)

This teaches your child’s brain that it’s safe to shift gears, and gives everyone a mini moment of peace. 

Your Free Printable ADHD Summer Planner 📅

Kids with ADHD thrive on visual cues! That’s 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 “calm-down corner checklist” for afternoon meltdowns
  

🧠 Why it works: Visual schedules reduce anxiety, build independence, and turn chaos into calm—without constant reminders from you.

Click below to download your ADHD Summer Planner.

“Just 5 days into using Omega Essentials and we’re already noticing a difference.” – Carlos, TX

After last week’s 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, “Just 5 days into using Omega Essentials, and we’re already noticing a difference.”

It’s a small add-on, but paired with other natural strategies, it can make a big impact. 💛

Do YOU have a WIN to share? Reply and let us know. You might be featured in next week’s newsletter.

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), 15–27. 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, Bögels 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/