Tips for Managing ADHD While Raising Kids

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: February 23rd, 2025 | Estimated Read Time: 3 min

Parenting is challenging, but when you have ADHD (Attention-Deficit/Hyperactivity Disorder), it can feel overwhelming. Managing daily responsibilities, staying organized, and balancing emotions while raising kids requires extra effort. However, with the right strategies and support, parents with ADHD can thrive (Chronis-Tuscano et al., 2008; Johnston & Mash, 2001).

Understanding ADHD in Parents

ADHD affects focus, impulse control, and organization. Research suggests that about 4.4% of adults have ADHD, and it is highly hereditary, meaning if a parent has ADHD, their child has a 40-60% chance of also having it (Faraone & Biederman, 2005). Understanding your own ADHD can help you manage symptoms effectively and support your child’s development.

Practical Tips for Parenting with ADHD

1. Establish Structured Routines

Creating daily routines helps reduce stress and improve organization (Chronis-Tuscano et al., 2008).

• Use consistent schedules for mornings, meals, and bedtimes.
• Set reminders through alarms or sticky notes.
• Keep a family calendar for tasks and activities.

2. Use Organizational Tools

External aids can help you stay on top of tasks (Johnston & Mash, 2001).

• Try apps like Google Calendar or Todoist for scheduling.
• Designate a central spot for important items like keys and mail.
• Use body doubling (working alongside someone) to stay focused.

3. Communicate Openly with Your Kids

Helping children understand ADHD fosters patience and cooperation (Wymbs et al., 2008).

• Explain ADHD in simple, relatable language.
• Allow kids to participate in family planning.
• Teach them to adapt when plans change.

4. Encourage Positive Reinforcement

Recognizing achievements boosts motivation (Chronis-Tuscano et al., 2008).

• Praise good behaviour to reinforce it.
• Use reward systems like stickers or small incentives.
• Acknowledge your own successes as a parent.

5. Break Down Large Tasks

Avoid overwhelm by simplifying responsibilities (Shaw et al., 2007).

• Divide chores and errands into smaller tasks.
• Use timers to work in focused sessions.
• Teach kids to break their homework into steps.

6. Prioritize Self-Care

Taking care of yourself benefits the whole family (Faraone & Biederman, 2005).

• Get enough sleep to improve focus and mood.
• Exercise to reduce stress and enhance energy levels.
• Set aside quiet moments for yourself.
• Don’t hesitate to ask for help from family or professionals.

7. Seek Professional Support When Needed

Professional guidance can help manage ADHD more effectively (Wymbs et al., 2008).

• Consider ADHD coaching for tailored strategies.
• Try CBT (Cognitive-Behavioural Therapy) for emotional regulation.
• Join ADHD parent support groups for shared experiences.

Final Thoughts: Progress Over Perfection

Parenting with ADHD is challenging, but with the right tools and mindset, you can create a structured, loving home. ADHD doesn’t make you a bad parent, it makes you creative, spontaneous, and empathetic. Celebrate small victories, be kind to yourself, and keep moving forward. You’ve got this!

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

References

Chronis-Tuscano, A., et al. (2008). Parenting young children with ADHD: Association of parental ADHD symptoms with parenting behavior. Journal of Abnormal Child Psychology, 36(8), 1237-1250. Available at: https://link.springer.com/article/10.1007/s10802-008-9249-6  

Johnston, C., & Mash, E. J. (2001). Families of children with ADHD: Review and recommendations for future research. Clinical Child and Family Psychology Review, 4(3), 183-207. Available at:https://pubmed.ncbi.nlm.nih.gov/11783738/

Wymbs, B. T., et al. (2008). Adult ADHD and intimate relationships: Impacts and interventions. Current Psychiatry Reports, 10(5), 409-415. Available at: https://pubmed.ncbi.nlm.nih.gov/33421168/

Shaw, P., et al. (2007). Attention-deficit/hyperactivity disorder is characterized by a delay in cortical maturation. Proceedings of the National Academy of Sciences, 104(49), 19649-19654. Available at: https://www.pnas.org/doi/10.1073/pnas.0707741104

Faraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of Attention Disorders, 9(2), 384-391. Available at: https://pubmed.ncbi.nlm.nih.gov/16371661/