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Parenting a child with ADHD often feels like herding squirrels. There’s energy, distraction, and constant motion.
Implementing ADHD daily routines for kids is one of the most effective strategies for bringing calm and structure into your home.
In this post, we’ll cover parent-friendly morning rituals, after-school checklists and bedtime tips to streamline your day, and help to reduce the stress for both of you.
These are the things that help me and my son most days. Maybe they’ll help you too, or at least make one part of the day a bit easier.
Mornings set the tone for the entire day. A smooth start can help your child feel more grounded and confident. Here are some tips to create ADHD-friendly mornings:
This has been key for me. Once my son has woken up, I get his school uniform on before he leaves his room before any distractions take over.
I make sure I get up at least 30 minutes before my son so I can wake up, prepare mentally, and set his breakfast out. It helps me to deal with the morning routine better. It’s also easier to shift between tasks without any delays that can lead to distraction.
Link each task to an existing habit. For example, after brushing teeth, your child can move straight to putting their shoes on.
Use a visual timer or a musical alarm to signal transitions. Keep your tone upbeat and consistent, but don’t rush them. This usually leads to frustration for my son and things can spiral, quickly.
Sticker charts didn’t work for me, my child needed immediate rewarding. Using stickers for every completed task works well. Teeth = sticker. Dressed = sticker. He gets immediate positive feedback and it fuels him to keep going - sometimes.
Morning routines work best when they are predictable and short. Keep instructions simple and celebrate small wins—a high-five or a sticker for getting shoes on can go a long way.
You can find more of my top ADHD morning hacks in a recent post.
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The after-school window is when kids often crash—emotionally and physically. A structured yet flexible routine can help reset their energy and support executive function.
Try this simple flow:
1. Snack + Water
2. 10-minute Quiet Time (drawing, reading or Lego play)
3. Movement (trampoline, walk, or dancing)
4. Free Play or Screen Time (with timer)
5. Dinner Time
A study featured on Monster Math Blog cites research from the Journal of Attention Disorders, indicating that structured routines do significantly improve academic performance in children with ADHD. The secret? Consistency without rigidity. The more predictable the order of tasks, the safer and calmer the child feels.
It doesn’t work every time. Some days it goes completely wrong. But some days it works—and I’ll take that.
Bedtime can become a battlefield if not managed with intention. Here’s how I help my son wind down gently:
Start turning down lights 30 minutes before bed to signal the brain it’s time to slow down.
No screens 60 minutes before bedtime. Instead, use story time or calm music.
For example: Pyjamas → Brush Teeth → Two Book Choices → Lights Out & audio sleep story. We use My Little Morphee - it’s a screen-free audio player with calming sleep stories..
While routine is key, there needs to be some flexibility in my opinion. Some nights my son just will not brush his teeth. Choices don’t work, rewarding doesn’t work. Nothing. It’s OK to let it go sometimes to prevent further chaos. Just do your best.
What if they stall? Be patient. Accept that this is just what you have to do. There’s nothing more important at this time than trying to keep the peace. Leave the room and say ‘I’m going to leave for 5 minutes and come back. I love you.’ Sometimes this helps and when you return, they’re bored and more willing.
What if they resist entirely? Give them micro-choices to maintain autonomy: "Do you want to brush your teeth before or after pyjamas?"
Keep the routine identical each night. Familiarity reduces bedtime resistance.
Take a look at my recent post with more tips on ADHD bedtime routines.
Parenting through the ADHD whirlwind doesn’t have to be chaotic. With a well-designed ADHD daily routine, from morning checklists to bedtime rituals, you can build structure that supports focus, calm, and connection.
Next step? Choose one new habit to try this week. Don’t forget to follow us on Instagram & TikTok, and share your wins or questions.
You’re not in this alone. You’re doing better than you think.
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