The Power of Routine

The Power of Routine: Supporting Children with ADHD

As a therapist and advocate for children’s mental and emotional well-being, I’ve seen firsthand how structure can become a life raft for children with ADHD. While spontaneity can bring joy, children with ADHD often thrive on predictability, not chaos.

Why Routine Matters for Children with ADHD

Children with ADHD often struggle with executive functioning skills like planning, time

management, and impulse control. Without a clear, consistent routine, they can feel

overwhelmed, anxious, or frustrated. A well-crafted routine acts as an anchor, helping them:

• Reduce anxiety: Knowing what to expect reduces uncertainty and emotional

dysregulation.

• Increase independence: Repetition builds confidence and allows children to

eventually complete tasks without constant guidance.

• Strengthen focus: A routine creates brain patterns. The more familiar a task is, the

easier it becomes to initiate and complete.

• Improve sleep and energy: Sleep hygiene, which is crucial for managing ADHD

symptoms, starts with a predictable bedtime routine.

What the Experts Say

“Structure is one of the best things we can offer children with ADHD. When children know what

to expect and what’s expected of them, they feel more secure and in control.”

— Dr. Edward Hallowell, Child and Adult Psychiatrist, ADHD Expert

"Routines are not meant to restrict creativity; they actually give children the confidence to

explore their world because they’re not battling chaos.”

— Dr. Sharon Saline, Clinical Psychologist and Author of What Your ADHD Child Wishes You

Knew

Sample Daily Routine for a Child with ADHD (Ages 6–12)

Time Activity Notes / Tips

6:30 AM Wake up + Visual timer (10 mins) Use a cheerful alarm and morning checklist

6:40 AM Bathroom, brush teeth, wash face Post pictures of each step

6:50 AM Get dressed (clothes picked out the night before) Use labeled bins or drawer organizers

7:00 AM Eat breakfast Low sugar, high protein foods

7:20 AM Pack your backpack and review the schedule Keep a central command station for school prep

7:30 AM Leave for school Allow buffer time to prevent rushing

3:30 PM Return home and snack A short screen time break is okay here

4:00 PM Homework time with movement breaks Use a timer: 20 mins work / 5 mins break

5:00 PM Free play or outside activity Helps regulate energy and emotions

6:00 PM Dinner Consistent family meals support connection

6:45 PM Bath or shower Calms the nervous system

7:15 PM Quiet activity (puzzle, book, drawing) Screen-free helps wind down

7:45 PM Bedtime routine (story, prayer, lights out) Routine helps the brain prepare for sleep

8:00 PM Sleep Consider a white noise machine if needed

Pro Tip: Use color-coded checklists, visual timers, and positive reinforcement charts to

keep kids engaged and feeling successful.

Closing Thoughts

Routine is not about perfection; it’s about progress and peace. For children with ADHD, the

structure of routine doesn’t confine them; it gives them the safety and scaffolding they need to reach their potential. The beauty of routine is that it's never one-size-fits-all, but once you find the rhythm that works, you'll see your child start to shine.