The school year has ended and the fun of a long summer break awaits. A break from homework and school will be great for your child and may bring you both a sense of relief. However, parents of children with ADHD and executive functioning deficits may also find themselves worrying that their child will lose certain skills that they have improved during the year.
But there is no need for parents to worry. Students with ADHD and executive function deficits can use the summer to continue to work on and learn new strategies that can lead to their future success. During the school year, it can be hard to introduce new strategies and methods because children are in school and parents are busy with other obligations. But now that it is summer, maybe it is time to create an ADHD or executive functioning “practice” that will serve to benefit you and your child during the school year.
Children with ADHD or executive function challenges might wonder if this means that they cannot have any fun this summer. The answer is NO – they can still have fun this summer! But since they have some extra time this summer, it might be best to use some of that time to work on developing a summer practice to help them develop skills that will save them time in the upcoming school year.
Here are 5 potential things to do this summer to help your child manage their ADHD and executive functioning deficits:
1. Meditation.
Meditation has been shown to really help those with ADHD manage their symptoms. Meditation helps increase attention and settle the mind by minimizing self-judgment. But for someone with ADHD, the idea of “quieting the mind” and sitting without moving may seem like an impossible task. But the truth is that there are so many ways to meditate. You do not even have to be sitting – you can even meditate when you are walking! The great thing about meditation is that you can’t be “bad” at it. Breathing techniques are particularly effective when anxiety takes over. A particularly effective breathing technique is the 4-7-8 calming breath exercise. You can practice it here. If you and your child want to give meditation a try, there are various apps to download, one of which is called Smiling Mind. Establishing a meditation practice this summer with your child can be a fun way for you to learn how to reset and relax while also spending time together.
2. Eating Nutritious Foods
Summer can often become synonymous with junk food. Since nutrition plays a key role in managing ADHD symptoms, summer can lead to problems for children with ADHD. Without school, days are less structured and children may have more time to snack throughout the day at home. In the summer, many people travel and are on the go. This means that we might eat more fast food than we normally do. Additionally, the warm weather may increase the temptation to eat frozen desserts (e.g., ice cream) as a way to cool off. For those with ADHD, it is important to prioritize eating healthy and nutritious foods. Keep a bowl full of fruit at home. Bring fruit, granola bars, a bag of nuts, or other healthy snacks with protein when traveling. If you want to learn more about nutrition, consider making an appointment with a nutrition coach who specializes in ADHD. The coach will provide you with useful advice on meal planning and supplements that may help you.
3. Exercise and Spending Time in Nature
Exercise is extremely important for children in general, and especially those with ADHD. Research has shown that regular physical activity improves cognitive functioning and decreases the severity of ADHD symptoms. Research has also suggested that spending time in nature increases your attention and ability to focus. This means that exercising and spending time in nature can help children manage their ADHD symptoms. Summer is a perfect time for children to be outdoors because of the warm weather and sunshine. Running and riding bicycles are great ways for your child to exercise alone or with you. If you live near the beach, consider surfing. If you have access to a pool, consider swimming or even joining a swim team. There are often summer leagues for sports and sports camps that your child can consider joining based on their interest. If your child prefers something less structured, many gyms offer discounts for students. Going on hikes as a family or camping are also great ways to get exercise and spend time in nature.
4. Medication
Has it been a while since your child had a medication assessment? It might be wise to check with your physician or psychiatrist over the summer, particularly if your child is transitioning from middle school to high school or from high school to college. If medication changes are going to be made, it is typically recommended to make them in the summer rather than during the school year in order to avoid a potentially negative outcome while your child is in school.
5. Seek Support
Summer is a good time to think about what kind of support you and your child will need during the school year. Is a psychoeducational evaluation needed to acquire academic accommodations for high school or college? Will your child benefit from therapy or coaching? Should you as a parent seek therapy or take some classes this summer to learn how to best support your child? Taking time to determine this during the summer, can really help you and your child during the year.
Summer can be fun and relaxing. You and your child can enjoy your time while still building skills and improving their behavior. If you want to hear more about ADHD and executive function coaching, or if you want to talk about a plan for the upcoming school year, please contact me.
