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Mom’s Top 5 ADHD Survival Strategies

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_mother and preteen daughter have heart to heart talkManaging ADHD and motherhood might sometimes feel like an impossible task. Parenting a child or teenager with ADHD isn’t just harder; it can also lead to more mental health challenges. A study from the Journal of Abnormal Child Psychology found that parents of kids with ADHD face more stress, feel less satisfied as parents, and have higher chances of experiencing depression compared to parents of other kids. 

It might seem like your ADHD kids are always losing things, fidgeting, talking non-stop, or not listening to you. They often find it hard to concentrate and might do risky things without thinking. As a parent, it can be tough to keep up, let alone get ahead. However, even though raising kids with ADHD can be difficult, you’re not alone. ADHD is the third most common mental health disorder in children worldwide. In the United States alone, over 6 million children have ADHD. Whether your child was recently diagnosed or has been living with ADHD for some time, there are many strategies for managing ADHD that can help with balancing ADHD and family life. Let’s look at our top five!

Why Managing ADHD and Motherhood is Important

When a child or family feels included, supported, and understood regarding their ADHD, everyone wins. Understanding ADHD as a difficulty in regulation—covering attention, emotions, energy, and other executive functions—rather than just an attention deficit can lead to better interpretations of children’s behavior. This broader view can help with managing ADHD and motherhood and foster greater empathy for the daily challenges faced by those with ADHD.

Learn What Makes Your Kid Tick & Treatment

Joyful preteen girl telling secret to mum.Receiving an ADHD diagnosis is just the start. ADHD can appear differently in each person, even if they share the same type. To truly support your child, it’s important to learn about their specific diagnosis, recognize their symptoms, and understand how ADHD affects their life at home and in school so you can choose the right kind of interventions and activities to suit their unique little personality and help with managing ADHD and motherhood.

For many children, effectively managing ADHD involves combining different approaches. Behavioral therapy is often used since about half of children with ADHD also experience behavior problems. A common type of this therapy is cognitive behavioral therapy (CBT). Psychotherapy, or talk therapy, provides a safe space for children to express their feelings and discuss challenges related to ADHD. Social skills training is another important part of treatment, helping children learn how to build and maintain friendships. Medication and supplementation are also common, with about 75% of children with ADHD taking medication as part of their treatment plan. The American Academy of Pediatrics suggests that the best results often come from combining medication with therapy.

Consider an ADHD Coach

Boy with adhd and adhd coachYou might consider an ADHD coach to help with managing ADHD and motherhood. Arguing with your child about doing homework or studying can affect your relationship. Often, kids aren’t being stubborn; they might just lack the skills to start, focus, follow instructions, and finish their work. For parents of tweens and teens with ADHD, an ADHD coach, also known as an executive function coach, can be very helpful. These coaches can boost your child’s motivation and self-esteem, which can also improve your relationship with them. The coach will take on the task of helping your child complete their work and teach them how to manage it independently. They will also work with you to set up systems and schedules so you can support your child positively. You can find ADHD coaches online or get recommendations from your child’s doctor, school counselor, or local support groups.

Consider Your Own ADHD

There may be extra challenges parents may face when raising a child with ADHD if the parent’s own ADHD is undiagnosed or untreated. This situation can lead to more difficulties balancing ADHD and family life. Frequent arguments with the child, increased stress levels, and even a higher risk of injury for the child due to the parent’s inattentiveness. First, it’s important for the parent or their partner to get diagnosed and treated for ADHD. Taking a behavioral parent training class can also be beneficial. If only one parent has ADHD, it may help if the other parent takes on tasks like homework and managing time-sensitive events like school projects and doctor’s appointments. For the parent with ADHD, it’s recommended to take breaks in a quiet room when feeling overwhelmed, set timers to regularly check on the children to ensure their safety, and schedule weekly breaks to recharge.

Prep and Praise

High Five With TeacherGiving your child praise for doing something well is a great way to encourage them to repeat that behavior. Studies show that praise can be especially impactful for children with ADHD. They tend to improve more than their peers without ADHD because they are more motivated by the chance of getting a reward. This approach is known as positive reinforcement. 

Create a reward system at home.

Is your child having trouble getting ready and leaving the house on time? Do they often forget to brush their teeth or put their clothes in the laundry basket? Using positive reinforcement, like a reward system, can help improve these behaviors. To set up this system, choose a few tasks you want your child to complete each day and list them on a chart. Then, find out what motivates them the most, such as toys, a special dessert, or even money. Each time they complete a task, they earn points towards a reward or receive a small part of it.

Prepare your child for transitions.

Transitions are a must when balancing ADHD and family life. Switching from an enjoyable activity like playing video games or watching TV to a necessary task can be tough for kids, especially those with ADHD. These changes can result in resistance, arguments, or even tantrums. To ease these transitions, try preparing your child ahead of time. You can go over the day’s schedule together so they know what to expect. You can also mark the transition by having the task written down and by checking off the completed activity. Don’t forget to praise or reward your child for transitioning smoothly.

Use technology to your advantage.

Many people think technology complicates parenting, but it can actually make it easier, even for those parenting children with ADHD. Devices like smartphones, tablets, and virtual assistants such as Alexa or Google Home aren’t just for fun. With some planning, these tools can help manage ADHD symptoms effectively. Technology may benefit individuals with ADHD by offering brain stimulation and dopamine via gamification and reward systems, yet it also aids in calming the mind through meditation techniques and apps like Calm, Headspace, and Open, which incorporate movement with mindfulness.

Practicing mindfulness

Researchers have discovered that practicing mindfulness can help lessen the main symptoms of ADHD. A mindfulness routine can be easily started using meditation apps and websites. Although there are over 100 apps specifically designed for ADHD, you don’t have to use all of them…Choose the technology that best suits your child’s needs and challenges to help with balancing ADHD and family life

Have Plenty of Activities for ADHD Kids

A Boy Holding his Art ProjectMany children with ADHD, though not all, mainly show symptoms of hyperactivity and impulsivity, causing them to be constantly active and frequently moving from one activity to another. As a parent or caregiver, it can be challenging to manage this energy and keep coming up with ideas to channel it. However, activities for children with ADHD don’t need to be complicated. Simple activities can be just as engaging as more challenging ones.

Activities for Young Children:

  • Modeling play dough or clay (homemade or store-bought) for shape-making
  • Kinetic sand table for molding and building
  • Finger painting with various colors and papers for artistic expression
  • Sensory bins filled with textured and colored objects
  • Water play with toys or water-based markers in a bathtub or outdoor bin
  • Nature scavenger hunt for items like rocks, trees, or animals
  • Outdoor playground for swinging and climbing
  • Gardening by digging and planting seeds
  • Scented coloring for involving the sense of smell
  • Nature walks for exploring the environment
  • Indoor obstacle course for testing agility and problem-solving skills
  • Puzzle-solving together
  • Building and decorating a cardboard fort
  • Making a smaller fort for pets if cardboard runs out
  • Storytime yoga as a bedtime routine, combining storytelling with simple yoga poses tailored to children’s interests and abilities

Activities for School-age Kids and Teens

  • Take your child to an indoor adventure center for rock climbing, zip lines, and trampoline jumping.
  • Encourage friendly competition with a race, memory test, or trivia game.
  • Set a shared goal by training together for a charity race or cycling event.
  • Involve them in performance art through dance lessons, theater productions, or creating shows at home.
  • Teach group games like tag, hide-and-seek, touch football, or Frisbee golf.
  • Encourage cooking by letting your child choose and prepare a meal.
  • Suggest writing a letter or making a card or gift for a distant loved one.
  • Introduce building projects with advanced materials to create outdoor forts.
  • Challenge them to invent a game for family game night.
  • Keep a ball handy for a quick game of catch to burn off some energy.

So there you go, Momma, plenty to look at trying to make your journey parenting an ADHD kid as smooth as possible. On a final note, be sure to have your own support network, preferably of people who “get it.” Other ADHD kids’ parents are probably the best to vent to over a glass of wine when it all just gets a bit too much. Keep your head up! You’re doing a great job balancing ADHD and family life!

ADHD and Motherhood: FAQ

What are the common challenges of managing ADHD and motherhood?

Mothers of children with ADHD often experience heightened stress, decreased parental satisfaction, and an increased risk of depression. This is due to the unique challenges associated with managing ADHD symptoms, such as inattention, hyperactivity, impulsivity, and emotional dysregulation.

How can I best understand and support my child’s ADHD?

Understanding ADHD as a difficulty in regulating attention, emotions, energy, and executive functions, rather than just an attention deficit, can lead to better interpretations of your child’s behavior. Learn about your child’s specific ADHD subtype, recognize their individual symptoms, and understand how ADHD affects their life at home and school. This knowledge will help you choose the right interventions and activities to suit their unique needs.

What are some effective treatment options for ADHD in children?

Effective ADHD management often involves a combination of approaches. Common treatments include:

  • Behavioral Therapy: Cognitive Behavioral Therapy (CBT) helps children develop coping mechanisms for managing their symptoms.
  • Psychotherapy: Talk therapy provides a safe space for children to express their feelings and discuss ADHD-related challenges.
  • Social Skills Training: This helps children improve their social interactions and build friendships.
  • Medication: About 75% of children with ADHD benefit from medication as part of their treatment plan.
  • Supplementation: Certain supplements may help manage specific symptoms. The American Academy of Pediatrics recommends combining supplements, medication and therapy for optimal results. One of the most important causes of ADHD is dietary deficiencies. Studies have shown that children with ADHD whose diet had been supplemented with omega-3 and phosphatidylserine showed favorable improvements, with lower hyperactivity and impulsivity and improved attention, visual learning, word reading, and working/short-term memory. One of the best sources of these in an easy-to-take daily supplement is Zoomind. Each capsule contains a balanced mix of omega-3 polyunsaturated fatty acids (PUFAs), L-tyrosine and  phosphatidylserine.
    • Phosphatidylserine is a structural component of brain cells (neurons) that can help enhance communication. It is required to produce neurotransmitters such as dopamine, which is involved in learning, memory, and mood. Dopamine deficiency is believed to be one of the primary triggers for ADHD.
    • Polyunsaturated fatty acids (PUFAs) – particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are essential omega-3 fatty acids. Deficiencies in omega-3 fatty acids are often observed in children with ADHD. Some studies suggest that omega-3 supplementation may positively impact ADHD symptoms, such as inattention, hyperactivity, and impulsivity.
    • L-tyrosine is a precursor to dopamine and some other neurotransmitters that are involved in the regulation of attention and mood. Evidence suggests that supplementation with L-tyrosine may enhance cognitive performance and attention in stressful or demanding situations.

What is the role of an ADHD coach in supporting my child and me?

An ADHD coach, or executive function coach, can help your child develop skills for starting, focusing on, and completing tasks, reducing arguments and improving their self-esteem. They work with both you and your child to create systems, schedules, and strategies for managing ADHD at home and school.

What if I suspect I might have ADHD as well?

Untreated ADHD in a parent can exacerbate challenges in managing a child’s ADHD, leading to increased stress, arguments, and even safety concerns. If you suspect you have ADHD, seeking diagnosis and treatment for yourself is crucial. Behavioral parent training and sharing responsibilities with your partner can also be beneficial.

How can positive reinforcement help manage my child’s behavior?

Children with ADHD respond well to positive reinforcement. Create a reward system for desired behaviors like completing chores or transitioning smoothly between activities. Praise and rewards motivate them to repeat these positive actions.

How can technology help with managing ADHD and motherhood?

When used strategically, technology can be a valuable tool for managing ADHD. Smartphones, tablets, and virtual assistants can help with organization, reminders, and time management. Additionally, apps like Calm, Headspace, and Open can assist with mindfulness practices that have been shown to reduce ADHD symptoms.

What are some engaging activities for children with ADHD?

Children with ADHD benefit from activities that provide an outlet for their energy and stimulate their senses. Some examples include:

  • Young Children: Sensory bins, finger painting, water play, nature walks, building forts, storytime yoga.
  • School-age Kids and Teens: Indoor adventure centers, races, group games, dance or theater, cooking, building projects, inventing games.
Picture of Sarah Ryan

Sarah Ryan

Sarah is a nutritionist focused on integrative health. She embraces an approach to nutrition that combines conventional therapies with proven, safe complementary treatments.
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