ADHD exercises at home

Living with a child with ADHD takes a great deal of energy. Parents often look for ways to help them at home, beyond appointments. Which exercises should they try? How can they get organised? How can they avoid constant conflict? Here is a guide to supporting your child day to day, with simple and kind activities.

The essential role of parents

Parents play a central role in supporting a child with ADHD. They are the ones who live with the child every day, organise their routine and handle difficult moments. They can help a great deal by adapting the environment and suggesting useful activities. They are not therapists. But their role is irreplaceable.

It is important for them to understand ADHD well. This helps them avoid mistaking the child’s behaviour for wilfulness. They respond with more patience. They find solutions that suit the child better. Support at home is described on the page support at home.

Clear routines

Routines are a cornerstone for a child with ADHD. Regular times for getting up, meals, homework and bedtime. Steps always in the same order. A picture timetable for younger children. The day becomes predictable for them. They feel reassured. They get organised more easily.

Routines are introduced gradually, starting with the most difficult moments, often in the morning and evening. Display them. Repeat them. Praise the child when they follow them. After a few weeks, they apply them almost without thinking, which also lightens the load on parents. Routines are described on the page ADHD and routines at home.

Games for attention

Many everyday games build attention, memory and self-control. Board games, jigsaw puzzles, memory card games, construction toys. Freeze games such as statues. Listening games. Offer them regularly.

These games have the advantage of not feeling like exercises. The child has fun. They play with their parents, brothers and sisters. They share pleasant moments. They make progress without pressure. You will find ideas sorted by skill on the page on playful exercises.

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Organising the space

An organised environment helps a child with ADHD. A tidy bedroom, with labelled boxes for each type of item. A calm workspace, free from distractions. A fixed place for the school bag, shoes and coat. Less clutter means fewer distractions.

You can also set up a calm corner where the child can withdraw when they are agitated or angry. Cushions, a blanket, a few soothing objects. They find refuge there. They learn to regulate themselves. Organisation is covered on the page ADHD and organisation.

Clear and positive rules

House rules should be clear, few in number and phrased positively. We walk around the house, rather than run. We speak quietly, rather than shout. Display them. Remind the child calmly.

Praise the child each time they follow a rule. A reward system can help them stay motivated. Sanctions are reserved for significant behaviour. They are predictable and proportionate. The child knows in advance the consequence of a lapse, which avoids endless negotiation. Rules are covered on the page ADHD and house rules.

Looking after yourself

Daily life with a child with ADHD wears down nerves and morale. Parents need time to recharge. Taking time for yourself, having someone look after the child from time to time, sharing tasks between parents. This is not selfishness. It is essential for keeping going over the long term.

Talking with other parents, in an association or a support group, also helps a great deal. You feel less alone. You share tips. You gain perspective. Associations are presented on the page associations for ADHD.

Parent guidance

Parent guidance is often very useful for parents of children with ADHD. It gives them practical tools to manage daily life. It helps them understand their child better. It often eases family life. It can be offered by a psychologist, either individually or in a group.

To find a psychologist who offers parent guidance, the ProfessionnelsDys directory allows you to search by town. Some offer structured programmes over several sessions. You may wish to find out more. The basic exercises are gathered on the page exercises for a child with ADHD.