ADHD exercises during the holidays

The holidays are eagerly awaited, but for a child with ADHD, the loss of usual landmarks can also be a source of restlessness. No more timetable, no more routines, long and unpredictable days. Parents often wonder whether they should keep up the exercises. The answer comes down to two words: a little, and differently. Here are some ideas for enjoying the holidays without losing everything.

The need for landmarks

For a child with ADHD, days without structure can be hard to live through. They don’t know what lies ahead. They get bored quickly, become restless and seek stimulation. Conflicts with brothers and sisters multiply. Paradoxically, they may be more tired than during term time.

Keeping a few landmarks helps a great deal, without trying to recreate school. A roughly stable getting-up time. Meals at regular times. A calm moment in the afternoon. These fixed points reassure the child, and the rest can vary freely. Ideas for organisation can be found on the page ADHD and holidays.

A flexible plan

You can display a small weekly plan, with the main planned activities. Monday swimming, Tuesday at the grandparents’, Wednesday a walk. The child sees what is coming. They can look forward to it in advance. Unexpected events are better accepted when the general framework is known.

For younger children, illustrate the plan with pictures. For older ones, you can build it together with them. They suggest activities. They feel listened to. They are more co-operative. Building this kind of programme is a skill that can be learnt, as the page on planning a task shows.

Very short exercises

During the holidays, there is no question of holding work sessions. However, you can keep a few minutes of activities that train attention, in the form of games. A fun holiday workbook, a few pages a day. A logic game. A word search at breakfast.

Choose a fixed time, often in the morning, when the child is more available. Stop after ten or fifteen minutes. Don’t force it. If the child refuses one day, move on. The idea is to keep a thread going, not to extend school. A short programme is described on the page on 10-minute daily exercises.

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Travel games

Long journeys by car or train are often painful for a child with ADHD. You can turn them into opportunities for exercises. The suitcase game, where each person adds an item to the list. Counting red cars. Finding a word that starts with each letter of the alphabet. The journey passes more quickly.

Also plan regular breaks to stretch the legs. A few minutes of running or jumping at each stop. The child sets off again calmer. You can take a small bag of activities, with cards, a notebook and pencils. They keep themselves busy without a screen. Ideas without a tablet are gathered on the page on screen-free exercises.

Reading for pleasure

The holidays are a good time to rediscover the taste for reading, without school pressure. Offer comic books, picture books, magazines, short books on their favourite subjects. Read with them, or read aloud to them. Listen to audiobooks in the car. Reading becomes a pleasure again.

It is not necessary to read for long. A few pages in the evening are enough. Choose books that excite them, even if they seem easy. They read for pleasure. They maintain their skills without realising it. Advice can be found on the page on staying focused while reading.

Plenty of movement

The holidays are also an opportunity to move around more. Swimming, cycling, hiking, beach games, team sports. A child with ADHD needs to burn off their energy. They are often calmer after an active day. They sleep better.

A sports course or a holiday camp can be a good experience, provided the supervisors are informed and supportive. Choose activities they really enjoy. Prepare the stay together. They have moments of success outside school. Suitable physical activities are described on the page ADHD and sport.

Preparing for the new term

One or two weeks before the new term, gradually bring back school timings. Go to bed a little earlier each evening. Reinstate the morning routines. Prepare the school bag and equipment together. The transition is gentler.

If the child changes school or year group, you can visit the premises before the start of term, or look at photos. Talk about it with them. Reassure them. An appointment with the professional who follows them can also help prepare for this step. The ProfessionnelsDys directory helps you find a specialist if you don’t have one yet. Short nights at the end of summer are discussed on the page ADHD and sleep.