23 September 2024

How to Help Your ADHD Child (and Keep Your Sanity) During the Seasonal Change

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closed eye boy laying on brown maple leaves
closed eye boy laying on brown maple leaves

Ahh, fall. The leaves are changing, pumpkin spice everything is back, and—oh wait—our schedules are about to get completely flipped upside down. If you’re an ADHD parent, you know exactly what I mean. The beginning of school, combined with the shift in weather, shorter days, and the avalanche of activities, can wreak absolute havoc on our already chaotic lives. And if your ADHD child is anything like mine, the struggle is real during this seasonal switch. So buckle up, grab your PSL (or green tea if that’s more your vibe), and let’s dive into how to help your ADHD kid thrive—and keep your sanity intact—while the world around us cools off and darkens.

My ADHD Kid (and Me!) Need More Sleep!

Let’s start with the most glaring issue of all: sleep. Oh, glorious sleep, how I miss you! As the days get shorter, my son (let’s call him my little tornado) seems to need more rest than usual. At first, I didn’t get it. Why, after a summer of late bedtimes and wakeups with the sun, does he suddenly want to nap after school? Why am I exhausted by 8 p.m.? Answer: our bodies are adjusting to the shorter daylight hours and ramped-up school routine. It turns out, ADHD brains can have a harder time regulating energy during these transitions. So, don’t fight the sleepiness—lean into it!

Tip: Push bedtime earlier! This doesn’t need to be a dramatic shift, but start nudging it forward by 10-15 minutes each night. If your ADHD kiddo is used to bouncing off the walls before bed (because who isn’t?), try a weighted blanket. These babies are a game-changer when it comes to calming restless bodies.

Products We Love: The Bearaby Hand-Knit Kids Weighted Blanket is a lifesaver for us. It helps ease my son into that peaceful, sweet sleep while keeping the bedtime battles to a minimum.

Tackling the Time and Schedule Changes

Fall brings not just cooler weather, but also major shifts in schedules. Suddenly, school mornings are earlier, after-school activities are in full swing, and weekends are packed with fall sports, birthday parties, and every pumpkin-patch photo op known to man. It’s enough to make any parent feel like they’re running a marathon with no end in sight. But for our ADHD kids, this constant change can feel like chaos on steroids.

Tip: Visual schedules, folks. Visual-freaking-schedules. They’re not just for toddlers. My son thrives on knowing what’s next—without needing to ask me every 30 seconds. A dry-erase calendar, some fun magnets, or even a whiteboard wall can work wonders.

Bonus Tip: Build in downtime! You know your ADHD kid needs it, and so do you. Resist the urge to schedule every minute of the day, especially on the weekends.

Products We Love: The Yunbaoit Visual Timer is another lifesaver for keeping us on track. It’s a visual countdown clock that helps my son understand how long he has until the next activity without me having to yell "5 more minutes!" 20 times.

Weather Changes (AKA When Your Kid Refuses to Wear a Jacket)

Let’s talk about the weather. Fall can be super confusing for our ADHD kids because one minute it’s sweater weather, and the next, they’re sweating in 80-degree heat. Cue the meltdown over wearing a coat or—heaven forbid—putting on layers. The unpredictability of fall weather just doesn’t vibe well with ADHD brains that already struggle with transitions.

Tip: Teach your kid to layer like a pro. Give them options they can easily strip off (or add) throughout the day. No more battles over one heavy coat they refuse to wear.

Bonus Tip: Set up a “fall gear station” by the door with all the essentials: jackets, hats, gloves, etc. No more hunting for a random mitten in the morning rush!

Products We Love: Orolay’s Kid’s Thickened Down Jacket is perfect because it’s lightweight but super warm, and it has plenty of pockets for all the random things they stuff in there (because you know they will).

Don’t Forget Physical Activity in the Dark Months

Now, let’s get to one of the biggest challenges of all: keeping these kids moving when the days get shorter and colder. With ADHD, movement is like fuel for their brains. But when it’s pitch black by 5 p.m. and too chilly for outdoor play, we have to get creative. The energy has to go somewhere, or else it’ll turn into late-night chaos. Trust me—I’ve learned this the hard way. So here’s how to keep them active indoors (without losing your mind).

Tip 1: Indoor obstacle courses. Yes, you heard me right. Use couch cushions, chairs, laundry baskets—whatever you have—and set up a mini ninja warrior course in your living room. I know it sounds wild, but it’s a huge hit, and they burn off all that pent-up energy.

Tip 2: Consider investing in some indoor exercise equipment. No, you don’t need a full gym, but something like a mini trampoline or an exercise ball can work wonders. Bonus: You can use it, too!

Tip 3: Have them do mini movement breaks with dance parties, jumping jacks, or a quick round of Simon Says. Make it fun and keep it short so they don’t lose interest. A little movement can go a long way in resetting their brain.

Products We Love: The JumpSport Trampoline is hands-down one of the best purchases I’ve made. It’s low-impact, super sturdy, and keeps my son active indoors when we can’t head outside.

Are You Struggling as an ADHD Parent??

Do you find yourself longing for support, guidance, and a listening ear? I'm here to help! Sign up for a complimentary 30-minute coaching call where we can chat one-on-one about your unique struggles and explore personalized strategies to help you navigate the ups and downs of ADHD parenting. Together, we'll uncover practical techniques, mindset shifts, and coping mechanisms to bring more peace, clarity, and joy into your family's life. Click the link below to schedule your free coaching call today—I can't wait to connect with you and support you on your parenting journey.

https://calendly.com/danielle-tmm/coaching-consultation

A Final Thought on Sanity

Listen, you’re going to feel the seasonal transition just as much as your ADHD child does, if not more. If you're feeling like you’re drowning in back-to-school madness and colder, darker days, remember to take care of yourself too. Carve out any moment of peace you can find, whether it’s a solo cup of coffee, a 10-minute meditation, or a quick walk around the block. You need to recharge just as much as they do, mama.

Remember: ADHD kids may not handle change well, but with a little planning (and maybe a few worthy products), you can make the seasonal shift smoother for everyone.

Products We Love: The Headspace App is my go-to for quick, calming meditations. Seriously, 10 minutes can make a world of difference.

If you found this article helpful, check out our piece on surviving the school year with your ADHD kiddo. Back to School with ADHD: How to Crush the Chaos and Actually Keep Your Sanity | The Meditated Mama

child in brown jacket walking on pathway
child in brown jacket walking on pathway

Safe travels, fellow adventurers! And remember, every trip is a chance to create lasting memories and learn something new about yourself and your child.

How to Help Your ADHD Child (and Keep Your Sanity) During the Seasonal Change

Tips for helping your ADHD child thrive during seasonal changes, from adjusting sleep and schedules to staying active indoors.

9/23/20245 min read