Spring break is here (or coming soon!), and if you’ve got a child with ADHD, you know Spring Break can feel like a mix of adventure, chaos, and snack requests every five minutes. 😅 But don’t worry—we’ve got your back!

This week’s newsletter is packed with ADHD-friendly survival strategies to help you keep the peace, manage the energy overload, and (dare we say?) actually enjoy the break. From flexible routines to movement hacks and snack game-changers, we’re making sure your spring break is less stress and more success.

Let’s dive in and make this week count! 💪

Surviving Spring Break: ADHD-Friendly Strategies for a Fun & Stress-Free Week 

Spring break is here for many of us (and coming soon for others)! Cue the excited cheers… and the panicked “What am I gonna do with these kids for a WHOLE WEEK?!” 😱

Look, we get it. If you’ve got a kid with ADHD, spring break can feel like a ticking time bomb of energy, chaos, and snack demands every 10 minutes. 

The structure of school is GONE. The days feel LONG. And if you’re not careful, the week turns into a blur of overstimulation, meltdowns, and screen-time battles. But don’t worry—we’ve got you covered.

We’re about to share battle-tested, ADHD-friendly strategies to help you survive (and maybe even enjoy!) Spring Break. We’ll keep things simple, science-backed, and—most importantly—realistic for busy parents like you.

The ADHD Spring Break Survival Kit

Here’s what we’re diving into today:

• Why routine (but not too much routine) is your secret weapon 

• How to let your kid burn off energy before your furniture pays the price 

• The magic of “quiet time” (yes, it CAN happen!) 

• Snack hacks to prevent sugar-fueled meltdowns 

• The ADHD-proof way to balance screens, social time, and YOU time 

1. Keep a Loose Routine (Because Chaos = Stress!)

Fact: ADHD brains thrive on structure. But let’s be real—trying to schedule every second of the day can be a recipe for disaster. 

Instead, think of your routine like a flexible road map. It gives your child a sense of what’s coming, but it’s not so rigid that they freak out if plans change.

Spring Break “Just Enough” Routine Idea: 

✅ Morning Reset: Keep wake-up, breakfast, and getting dressed somewhat consistent. PJs ‘til noon sounds fun—until you’re trying to leave the house and they REFUSE to put on pants. 

✅ Daily Theme: Try something like:

• Messy Monday (crafts, baking, DIY science experiments)

• Outdoor Tuesday (park time, scavenger hunt, nature walk)

• Water Wednesday (pool, beach, or even a backyard sprinkler!)

• Theater Thursday (acting out stories, puppet shows, movie night)

• Fun Friday (video games, board games, or building forts)

✅ Visual Schedule: ADHD brains love to see what’s happening. A simple whiteboard list (like this one!) or sticky notes can help avoid 1,000 “What are we doing today?” questions.

🔬 What the Science Says: Structure = Success!

Research from the Indiana Journal of Occupational Therapy shows that a structured schedule isn’t just helpful—it’s game-changing. Studies show that when kids with ADHD have a clear, predictable routine, their behavior improves, meltdowns decrease, and transitions get WAY easier. So if you’ve been wondering whether that color-coded chart or morning checklist is worth it—science says YES! 

2. Let Them MOVE (Before Your House Pays the Price!)

ADHD + bottled-up energy = furniture becomes a jungle gym. So what’s the solution? Let them burn it off—before they explode. 

Easy Ways to Channel That Hyper Energy:

✔ Outdoor Play: 30 minutes outside = 2 hours of calmer kids (rough estimate, but let’s pretend it’s science 😉).

✔ Movement Breaks: Turn boring moments into mini workouts! Race to the car, do 10 jumping jacks before brushing teeth, or have a who-can-balance-on-one-leg-the-longest contest.

✔ Heavy Work Activities: Pushing, pulling, lifting—these calm the ADHD nervous system. Have them carry groceries, rearrange pillows, or do wall push-ups when they’re feeling restless.

🔬 What the Science Says: Movement = Brain Power!

A 2020 study found that physical activity is like a natural ADHD superpower—boosting dopamine, norepinephrine, and serotonin to help regulate the brain’s chemistry. 

Translation? Movement isn’t just about getting the wiggles out—it actually improves focus, impulse control, and decision-making. So whether it’s jumping on a trampoline, biking, or a five-minute dance party, a little movement goes a LONG way in helping ADHD brains thrive. 

Science-approved and meltdown-reducing? Yes, please! 🙌

To learn more about exercise for ADHD, read this previous newsletter edition!

3. Tame the Screen Time Monster (Without a Battle)

Let’s be real—screens will happen in most homes! But instead of endless YouTube rabbit holes, let’s make it work for you.

ADHD-Proof Screen Time Plan:

✔ Use Timers & Warnings: ADHD brains struggle with transitions. Give a 5-minute warning before time’s up.

✔ Screen Time "Earnings": Flip the script! “After we play outside for 30 minutes, you get 20 minutes on the iPad.” 

✔ Pick Engaging Apps: Not all screen time is created equal! 

Try:

• Just Dance (movement + music)

• Minecraft (creativity + problem-solving)

• Audiobooks (great for focus + relaxation)

Did you see last week’s newsletter? If not, check it out here! It’s all about making screens work FOR you instead of against you! 

🔬 What the Science Says: Not All Screen Time is Created Equal!

A preliminary study by Jian-Bo Wu found no significant link between interactive video content and increased ADHD risk. Translation? Engaging, hands-on screen activities—like educational games or movement-based apps—may actually be a smarter choice compared to passive screen time (hello, endless scrolling and auto-play rabbit holes).

So the next time you’re debating screen limits, consider this: interactive content might just be the secret weapon for keeping ADHD brains engaged—without the meltdown.

4. Snack Smart (No Sugar Bombs Allowed!)

We’ve all been there—one sugary snack, and suddenly your kid is a Tasmanian devil. 😵‍💫

ADHD kids are extra sensitive to blood sugar spikes and crashes, which can worsen hyperactivity and impulsivity.

ADHD-Friendly Snacks for Steady Energy:

✅ Protein + Healthy Fats = Win. Try these combos: 

• Apple + peanut butter 

• Hummus + veggie sticks 

• Hard-boiled eggs + whole grain, gluten free crackers 

🚫 AVOID: Juice, candy, and sugary granola bars (unless you want an emotional rollercoaster).

🔬 What the Science Says: Could Food Be Fueling ADHD Symptoms? 

What if what’s on your child’s plate is affecting what’s happening in their brain? A study in The Lancet suggests that for many kids with ADHD, diet plays a BIG role in symptom management. Researchers found that elimination diets—where certain foods are removed and reintroduced—can help pinpoint hidden food triggers that might be making ADHD symptoms worse.

So, if you’ve ever wondered whether diet changes are worth a shot, science says it just might be!

5. Quiet Time = Your Secret Weapon

Even the most hyper kids need a break from stimulation. (And let’s be real—you do too! 😆)

How to Make Quiet Time Actually Happen:

✔ Set Daily “Calm Time” (Audiobooks, puzzles, fidget toys, or even staring at the ceiling counts!) - This doesn’t have to be a long time! Even 5 minutes is good for them (and you!) 

✔ Create a Cozy “Calm Corner” (Blankets, fairy lights (we love these!), and soft music work wonders.)

✔ Use a Weighted Blanket (like this one!) or Fidget Tools (like THESE!) to help them self-soothe.

🔬 What the Science Says: Weighted Blankets = Improved Sleep! 

A 2024 study in Front Psychiatry found that these cozy, hug-like blankets are powerful tools for promoting relaxation, improving sleep, and easing symptoms of anxiety and insomnia.

Think of it like a calming superpower—applying gentle, deep-pressure stimulation that signals the brain to slow down, breathe, and settle in. So if bedtime battles or restless nights are a struggle, wrapping up in a weighted blanket could be the cozy, science-backed solution you’ve been looking for! 💤

Spring break with an ADHD kid can be fun (or at least less stressful!). With these tips and tricks, you’re on your way! But remember—give yourself some grace. Some days will be awesome. Some will be a hot mess. Either way, you’re doing an amazing job. ❤️

Spring Break Power Bites: The Ultimate ADHD-Friendly Snack

Spring break adventures mean hungry kids—ALL the time. Instead of reaching for sugary snacks that send energy levels on a rollercoaster, try these no-bake Power Bites! Packed with protein, fiber, and healthy fats, they’ll keep your kiddo fueled for playtime without the sugar crash.

ADHD Power Bites Recipe: 

✅ 1 cup rolled oats

✅ ½ cup peanut butter (or sunflower butter for nut-free)

✅ ¼ cup honey or maple syrup

✅ 1 tsp vanilla extract

✅ ¼ cup ground flaxseeds (hello, brain-boosting omega-3s!)

✅ ¼ cup mini dark chocolate chips or raisins (optional)

How to Make Them:  Mix all ingredients in a bowl. Roll into small bite-sized balls. Chill in the fridge for 30 minutes & enjoy!

Perfect for on-the-go adventures, post-play snacks, or when you just need 5 minutes of quiet! 😆

ADHD-Friendly Travel & Outing Survival Guide

Spring break often means day trips, family visits, or full-blown travel adventures. But for ADHD families, that can also mean sensory overload, schedule disruptions, and unexpected meltdowns.

To make your outings as smooth as possible, check out our ADHD-Friendly Travel & Outing Survival Guide (because yes, you can have fun without losing your sanity!).

What’s Inside?

✅ Packing checklist 🧳 (because forgetting the fidget toy = disaster!)

✅ Sensory-friendly travel tips 🎧 (hello, noise-canceling headphones!)

✅ How to handle delays, boredom, and overstimulation

✅ Simple scripts to help your child through transitions

👉 Download it by clicking the button below! 

Pro Tip: Print a copy and keep it in your car for spontaneous adventures—because sometimes, you just need to get out of the house!

Meet Sarah, mom of 9-year-old Ethan, who has ADHD. Like many parents, Sarah found herself in daily battles over screen time.

"It was exhausting. Every time I said ‘time’s up,’ Ethan would melt down. He’d get angry, I’d get frustrated, and honestly? Some days, I just gave up and let him have way more screen time than I wanted."

But after reading last week’s newsletter, Sarah decided to try a new approach—and the results? Game-changing. 

What She Did:

✅ Used a Visual Timer – “Instead of me nagging, I set a 10-minute countdown so he could see time running out.”

✅ Created ‘Earned’ Screen Time  – “We made a deal: 30 minutes of outside play = 30 minutes of screen time.”

✅ Picked Interactive Screens Over Passive Watching  – “Now, he plays games that make him move, like Just Dance, instead of just watching endless YouTube videos.”

And here’s what she said: 

"For the first time, we’re not fighting over screens!"

👏 Way to go, Sarah & Ethan! 

Do YOU have a success story to share? Hit reply—we’d love to feature YOU next! 

Parenting can be beautiful—but let’s be honest, it’s also exhausting. If you’ve had one of those days where patience runs thin and guilt weighs heavy, this guided meditation is for you.

In an upcoming edition of ADHD Wellness Weekly, we’re gifting you a soothing, science-backed meditation led by Martine, my sister, COO of the business, and recently certified Yoga & Neurodiversity in Yoga Teacher. 

Through calming breathwork, gentle visualization, and deep self-compassion, Martine will help you release tension, quiet the inner critic, and reconnect with yourself and your child.

It’s coming your way soon in a future edition of ADHD Wellness Weekly! 

Stay tuned—this is one you won’t want to miss! 

Share this newsletter with other parents so they can have access to this resource too - https://adhdwellnessweekly.com/subscribe 

Here is another great newsletter we highly recommend!

Cho HS, Baek DJ, Baek SS. Effect of exercise on hyperactivity, impulsivity and dopamine D2 receptor expression in the substantia nigra and striatum of spontaneous hypertensive rats. J Exerc Nutrition Biochem. 2014 Dec;18(4):379-84. doi: 10.5717/jenb.2014.18.4.379. Epub 2014 Dec 31. PMID: 25671205; PMCID: PMC4322029.

Jian-Bo Wu, Yanni Yang, Qiang Zhou, Jiemin Li, Wei-Kang Yang, Xiaona Yin, Shuang-Yan Qiu, Jingyu Zhang, Minghui Meng, Jian-hui Chen, Zhaodi Chen. The associations between Screen Time, Screen Content, and ADHD risk based on the evidence of 41494 children from Longhua district, Shenzhen, China. medRxiv 2024.10.12.24315388; doi: https://doi.org/10.1101/2024.10.12.24315388

Mehren A, Reichert M, Coghill D, Müller HHO, Braun N, Philipsen A. Physical exercise in attention deficit hyperactivity disorder - evidence and implications for the treatment of borderline personality disorder. Borderline Personal Disord Emot Dysregul. 2020 Jan 6;7:1. doi: 10.1186/s40479-019-0115-2. PMID: 31921425; PMCID: PMC6945516.

Pelsser, Lidy M et al. “Effects of a restricted elimination diet on the behaviour of children with attention-deficit hyperactivity disorder (INCA study): a randomised controlled trial.” Lancet (London, England) vol. 377,9764 (2011): 494-503. doi:10.1016/S0140-6736(10)62227-1

Shikerkar, Divesha1,; Vajaratkar, Pooja Vivek2. Understanding Daily Routine and Schedule of Children with Attention-Deficit Hyperactivity Disorder: A Qualitative Study. The Indian Journal of Occupational Therapy 54(3):p 96-101, Jul–Sep 2022. | DOI: 10.4103/ijoth.ijoth_26_21

Staff AI, van den Hoofdakker BJ, van der Oord S, Hornstra R, Hoekstra PJ, Twisk JWR, Oosterlaan J, Luman M. Effectiveness of Specific Techniques in Behavioral Teacher Training for Childhood ADHD: A Randomized Controlled Microtrial. J Clin Child Adolesc Psychol. 2021 Nov-Dec;50(6):763-779. doi: 10.1080/15374416.2020.1846542. Epub 2021 Jan 20. PMID: 33471581; PMCID: PMC8802898.

Wallace, J., Boers, E., Ouellet, J. et al. Screen time, impulsivity, neuropsychological functions and their relationship to growth in adolescent attention-deficit/hyperactivity disorder symptoms. Sci Rep 13, 18108 (2023). https://doi.org/10.1038/s41598-023-44105-7

Yu J, Yang Z, Sun S, Sun K, Chen W, Zhang L, Xu J, Xu Q, Liu Z, Ke J, Zhang L, Zhu Y. The effect of weighted blankets on sleep and related disorders: a brief review. Front Psychiatry. 2024 Apr 15;15:1333015. doi: 10.3389/fpsyt.2024.1333015. PMID: 38686123; PMCID: PMC11056563.