Create An After School Routine For ADHD

Why Create An After School Routine For ADHD Kids?

Think of it this way: Your ADHD child is like a 2-liter bottle of soda-pop.

They’ve been shaken up all day at school and they’re ready to burst. You can see the plastic seams by the cap starting to expand pull apart because they want to just explode!

Everything they went through at school today- from playing with equally energetic friends to sitting still for teachers to trying their hardest to focus on a lesson- has shaken that little pop bottle more and more. And the pressure inside that plastic bottle is immense.

Without any plan in place to help them calm down, or release the pressure slowly and evenly, they will burst.

And it won’t be pretty.

Of course, some days they’ll burst before they even get home. And some days it’ll be the safety of your arms that lets them relax enough to feel safe ‘exploding’ with you.

It’s not fun for them, either. To be so out of control. To be feeling like they can’t contain themselves, and can’t put themselves back together.

So, back to the question, why would you create an after-school routine for a kid with ADHD? Because you both deserve better.

Benefits of an After School Routine for Kids With ADHD

There are so many benefits of having a strong routine or structure in your home. Especially for kids with ADHD, or lack of focus, or impulse control problems!

It can seem counter-intuitive, but kids continue to need structure when they come home from school (they seem like they need to just ‘be free’ after having structure all day). Having a predictable schedule when they come home from school can provide a smooth transition and a sense of security and safety. 

Second, structure helps limit the impact of distractions and helps by pre-setting priorities throughout the day. Which are two major problems kids with poor impulse control struggle with. 

So, having a before and after-school routine helps establish some guidelines for kids, and helps narrow their focus. They don’t lose time in the morning wondering if they should get dressed first, or eat breakfast first, or maybe just go ahead and turn on the TV because they’re overwhelmed and distracted by all the thoughts bumping around in their mind.

Questions & Myths About After School Routines for Kids with ADHD

Won’t it make home feel like school? Or a jail?
  • Structure isn’t restrictive. Think of no structure as a blank page, and structure as a coloring book. But, you’re not limited to just the picture with a coloring book; you can improvise, add things in the white space, or just color in the lines. The blank page can seem free-ing, but many kids freeze when given a blank page with zero instruction.
I’m already really busy, and this seems like an additional task I just can’t take on
  • It’s not hard to put a structure into place. And the nice thing is you can do it bit by bit! It’s one of those things in life where a little bit of work up-front makes your life so much easier in the long run.
I don’t want to nag my kid about one. more. thing.
  • If your teen or kid is struggling with impulse control, you’re already reminding them a million times a day to do (or not do) a bajillion different things. Giving your kid a routine will NOT increase what you’re reminding them about- it will give structure and predictability to what you’re telling them to do. For example, in the morning, instead of shouting, “Turn off the TV! Did you brush your hair? And your teeth? And change your underwear? Is your bed made? Did you eat breakfast?” you can use the morning routine to help trigger all those behaviors. AND, it’ll help your child learn some basic task management!
This seems like something that other families do. It wouldn’t work at my house.
  • First, your family CAN do this. Second- if your reasoning is that you’re too busy, you work outside the home, you have more kids than those other imaginary families, or your kid has worse ADHD, or whatever other reason makes it harder for your family to do have a schedule- I’d argue that you NEED this at your house even more. You are more than strong enough and smart enough to use a before-school and after-school routine in your home.

How to create a routine that works for your ADHD Child 

There are a couple ways to go about creating a routine. For example, it can be a daily, or a weekly, routine. IE, every day at 4 I do my homework, or every Saturday morning I do my chores. However, if you’re working with a kid who has a challenge focusing, you’re more likely to have success if you start with a daily schedule.

My best suggestion is to focus on one time of the day, and avoid starting with your most challenging time. So, if the mornings are your toughest time with your kid or teen, starting with the nightly routine would make the most sense, and get you the most traction. You want to make this easy for yourself and your child! 

Start with small successes and build from there!

Printable Daily & Weekly Chart for Bedtime, Before School, and After School Routines

I have a printable daily schedule template for you to use. It’s divided into three sections- morning (for before school routines), afternoon (for after-school schedules) and evening (for bedtime routines). 

There’s a page of this PDF that can be used for a whole week,  or you can take things day-by-day with the daily page. For kids who get overwhelmed easily, or who have a lot going on, the daily chart is a great option.

I have a few suggestions to help get your brain going for creating routines that work for your family.

Morning Ideas/Before-School Routines:

  • A set wake-up time
  • No TV or screens in the morning
  • A consistent order of responsibilities (have the same pattern every day: wake-up, brush teeth, get dressed, make bed, eat breakfast)
  • Include a healthy breakfast
  • Lay everything out the night before; clothes, shoes, backpacks, lunch boxes, coats/mittens, etc.
  • Use a certain playlist to cue the fact that it’s morning routine time.

Afternoon Ideas/After-School Routines:

  • Have a healthy snack prepped for when kids get home
  • Make outside play-time mandatory (There’s no such thing as bad weather, just bad clothing!) There’s a critical link between physical activity and a kid’s physical and mental health.
  • Use a scheduled/established homework time, when you can plan to stay close.
  • Work with your child’s teacher(s) to see if you can have a reasonable time-limit on homework. Some teachers go by a general guideline of 10 minutes per grade level. For example, a 3rd grader wouldn’t be expected to do more than 30 minutes of homework per night.
  • Have a reward (family time, playtime, a certain toy/activity becomes available) after homework.

Evening Ideas/Bedtime Routines:

Don’t forget about a solid nightly routine for your kid or teen! Set yourself up for success in the morning by making sure you have a well-rested kid.

  • Have some screen-free wind-down time. They can calm down by reading books, playing puzzles, or coloring.
  • Layout everything for the next morning
  • Have the same routine daily; it will start triggering their brain that it’s about time for sleep if you can help them be consistent.
  • Use scents or a warm shower/bath to your advantage.
  • Make bedtime rewarding by having it be a time you read a special book to them, or when you do snuggles, or a special ‘tuck-in’ routine.
  • Make sure phones/tablets/computers are charging in a different room overnight. Remove the temptation to get back out of bed!
  • Optional- Talk to your pediatrician about if melatonin is a good option for your kid.

Kids Thrive With Structure 

Give your kid the comfort of having a before and after school routine. It’s important for all kids, but possibly even more so for kids with ADHD.

Even a loose structure or routine can help you all have a sense of order, peace, and security. Kids need to know what to expect next, and you can play a critical role in that by providing routine. 

Please, share in the comments below, what’s been the best benefit for you in having a nightly, morning, or after school routine for ADHD?

Impulse Control Workbook PDF

Help your teen or older kid learn the steps to developing better impulse control with this free workbook!

Living with Impulsive Kids?

So, you’ve been waiting for the day when your kid is in-tune enough with themselves to begin to take some real responsibility for their impulse control. And it’s finally here!

The only problem is that you have no idea where to get started.

Managing impulse control can look a bit like climbing a mountain when you’re getting started. It looks giant and imposing, and you might have no clue where to start.

But, just as with climbing a mountain, the path starts with putting one foot in front of the other. If you’re ready to start this journey with your kid, the Impulse Control Workbook is here to guide you!

I can’t promise it will be easy, but it will be sooooo worth it. Because the view from the top is amazing!

Who Is The Impulse Control Workbook For? 

The workbook was designed for parents with kids who are struggling with impulse control. In short, it’s for parents:

  • Who want to help their kid develop more control over their impulsive behavior
  • With children who may or may not have a diagnosis of ADHD
  • Who have a teen or older kid who is capable of recognizing their impulsiveness
  • With a kid who has an identifiable problem with impulse control (ie: there is a certain area(s) of their life where their lack of impulse control is causing a problem, like blurting out answers in class, or not listening to directions at home)
  • Who are dreaming of a more peaceful, cohesive home
  • Who want their teen or older kid to have the tools to succeed, in the classroom and at life
  • And, who are determined to make a difference in their kid’s life.

What’s In The “Impulse Control Workbook” PDF?

This 7-page workbook takes a 3 step process to help teens (and older kids) develop greater self-control. 

 

Section 1- Tips for Parents

The first section helps set the stage for you as the parent. In it, you’ll learn what it takes to become prepared to teach impulse control to your teen. The goal is to set you up for success, and reduce the amount of frustration and hopelessness you may feel on this journey.

Section 2- Life Skills 

Next, in the second section, impulse control is broken down by category. There are different life skills that every person needs to mature into an emotionally healthy adult, like delayed gratification and stress management. Looking at impulse control through this lens helps clearly identify your teen’s strengths and weaknesses. And once you identify the life skills they need to develop better impulse control, you can zero in on how to best help them.

 

Section 3- Impulse Control Activities for Teens (and Older Kids!)

Lastly, this leads us to section 3- activities for impulse control for teens. This section lists out simple activities that can lead to better self-control. It’s broken down by life-skill, so they can personalize what activities make the most sense for them to work on! 

Here are 2 “sneak peak” pages of the Impulse Control Workbook!

Further Reading

You might want to check out these other articles about impulse control, ADHD, and ways to make this challenging parenting journey a little more fun!

Grab Your Copy of the Impulse Control Workbook Now

Get your FREE download by using the sign-up form below.

There are no strings attached, and you have nothing to lose!

Impulse Control Techniques PDF

Impulse Control Techniques PDF

Use the Impulse Control Techniques PDF below to jump-start your kid’s self-control and impulse control skills!

Although kids with ADHD are most associated with having a lack of impulse control, (and for good reason- it’s a defining factor of the diagnosis!) ALL kids need to develop their impulse control ‘muscles.’

Impulse control isn’t something that comes naturally to many kids. And it’s something we are still working on as adults! (Think about the last time you walked past the candy jar. Or how many times you can go into Target and ONLY get the things on your list. I’m just saying, the struggle is real.)

If you’ve noticed that your kid tends to interrupt, has trouble listening to directions, or generally seems to act without thinking, these are all signs of under-developed impulse control. But it’s never too late to help your kids strengthen those impulse control muscles!

Try Out The Impulse Control Techniques PDF

This free printable is a great place to begin. You’ll get new ideas for impulse control activities for kids- that you can do today! And you’ll have a place where both you and your kid can learn about how to recognize and label the feeling of impulsivity. That’s a critical step in learning to control impulses


How to Use the “Impulse Control Techniques PDF”

You’ll notice there are 2 sections to this printable. The technique we’re using here is stunningly simple, but so effective. First, identify the problem. Second, put actions in to place to improve the problem. So let’s briefly go over each step!

1. Label and Recognize the Feelings

The first step here is to call-out and label what impulse control looks like in your kid’s life. By recognizing times when they are good at resisting impulses, and times that they are not, you can help identify their strengths and then carry those throughout the rest of their day.

2. Activities to Build Stronger Impulse Control Muscles

Now that they know what that impulsive feeling is, you’ll need to help your kid strengthen their impulse control muscles. Your kid needs a chance to slowly build up these skills. It’s not a light switch; self-regulation and self-control takes time to improve. But you can have fun getting there with these impulse control activities for kids!

Further Reading

You might want to check out these other articles about impulse control, ADHD, and ways to make this challenging parenting journey a little more fun!

11 Impulse Control Games You’ll Want to Play With Your Kids

ADHD and Sensory Processing Disorder

Impulse Control Strategies for Kids

Impulse Control Activities for Teens

How to Teach Impulse Control To Kids

Impulse Control Activities for Kids: Teaching The Basics

Start Addressing Impulse Control Today

If you’ve been concerned about your kid’s impulse control, try starting with the activities on this impulse control printable. Get your FREE download by using the sign-up form below.

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