8 Hacks to Help Navigate Summer Break When Your Child Has ADHD
A week ago, it was the last day of school before summer break. I was standing outside with a group of other parents, chatting as we waited for our kids to come out of school for the last time this year. The conversations around me were full of excitement. There was lots of talk of sleeping in, fun activities, family vacations, trips to see relatives. Everyone seemed so relaxed and happy about the weeks ahead.
And while I smiled and nodded, the truth was: I was dreading summer break.
Yes, there are things I genuinely appreciate about summer like no early morning rush, no lunch boxes, no homework battles. But parenting a child with ADHD means that what others see as freedom, we often experience as unpredictability, resistance, and stress.
Take sleeping in, for example, which has never been an option for us, no matter how late my son goes to bed. His nights are pretty short, even on the weekends when he doesn’t have to get up for school. His thoughts simply wake him up, and his restlessness makes it impossible for him to stay in bed and snooze a little longer. So, at 5 a.m. he is full of energy and ready to go. He jumps out of bed, puts on his favorite audio book and bounces on our indoor trampoline. And that doesn’t change during his breaks.
Another thing my son experiences a lot are feelings of utter boredom. If there is no school, he has a hard time occupying himself and finding stuff to do that truly interests him. Especially indoors, since he loves running outside or spending hours at the pool.
Given his urge for stimulation, it’s remarkable that, at heart, he isn’t very adventurous. New activities tend to scare him, crowds and noise overwhelm him, and even something as exciting as a vacation can become a major source of anxiety. Any break in routine can throw his whole rhythm off. Needless to say, spending many weeks with my son without his regular routine is no easy feat.
So if summer feels more daunting than delightful to you, you’re definitely not alone.
Why summer break can be so hard for ADHD kids
Children with ADHD - and especially those who are also on the autism spectrum - often rely heavily on structure. While school can be demanding, it provides consistency: the same schedule every day, the same people, and the same expectations.
When school ends, that structure disappears. Suddenly, days are open-ended, filled with new places, loud environments, and unpredictable transitions. What looks like fun on the outside like amusement parks, vacations, or pool parties can quickly become overwhelming for a child with a sensitive nervous system.
For our kids, "fun" doesn't always feel fun. And for us parents, that can be heartbreaking, confusing, and exhausting.
So what can we do to make summer break more enjoyable for our kids and for us as parents?
Eight strategies that have helped us and might help you too
1. Build a predictable daily structure
Even though school is out, kids like my son still thrive on knowing what to expect. So we created a simple summer schedule that includes wake-up time, meals, outdoor time, quiet time, and screen time, all in the same order every day. We even printed a visual schedule with pictures and checkboxes. It helps my son feel grounded and reduces the number of times I hear “What are we going to do now?”
2. Prepare for changes in advance
New activities, even fun ones, can trigger anxiety. I’ve learned to talk about any changes days ahead. If we’re going to a new playground or visiting family, I’ll show him pictures, explain what will happen, and talk through the plan several times. He may still resist, but the preparation gives him a sense of control. And if something feels too hard, we don’t push it. We re-evaluate together and change plans if need be.
3. Choose activities that fit your child
I used to think I had to provide constant entertainment. But I’ve learned that familiar activities in nearby environments work best for my son. A bike ride in our neighborhood park, playing badminton on the grass across from our house, building with Legos or reading a book together can be just as rewarding as a day at the ocean or a new fun park (and much less stressful for everyone). We don’t have to do it all. We can pick the activities that work for our child even if it’s not what everyone else is doing.
4. Offer predictable choices
Open-ended freedom can be overwhelming. So I offer two options at a time: “Do you want to ride your bike or play with water balloons?” It’s still a choice, but with clear boundaries. This has reduced so many power struggles and gives my son a sense of independence within a safe framework.
5. Create gentle transitions
My son struggles to switch from one activity to the next, especially if he’s really into what he’s doing. Visual timers and countdown warnings (“Five more minutes until we clean up.”) are lifesavers. We also have fixed transition rituals like “eating a specific snack” or “listening to a particular song” to lighten the mood. It doesn’t always work perfectly, but it smooths out the edges of difficult moments.
6. Move every day
Physical activity helps regulate my son’s energy level and emotions. We aim for lots of movement every day even if the weather is less than ideal. My son jumps on our indoor trampoline, accompanies me on his bike while I go for my morning run, goes horse-back riding or swims multiple laps in our local pool. Movement helps with his mood swings and tires him out so that falling asleep at night becomes easier for him as well.
7. Prioritize downtime
I know how crucial downtime is for my son. If he has done lots of physical activities, it’s important to build in one or two periods a day where he can do what he loves – which is usually playing Minecraft for half an hour or just relaxing on the sofa while listening to his favorite audio books. Resting is essential for regulation and recovery and can make the difference between a complete meltdown or a fairly peaceful afternoon and evening.
8. Don’t forget your own needs
Summer can feel relentless when you’re parenting a demanding child. I’ve learned to lower my expectations, ask for help, and claim time for myself. I get up early to get work done when my son is still in a good mood, I go for a run every day, I play volleyball twice a week. And if I’m unable to take the time I need, I try to savor the small moments of the day like a good cup of tea or an ice-cream cone that my kids and I enjoy together. Taking care of myself is not optional but the prerequisite of being a patient and loving parent.
A Summer that works for our family
Our summer oftentimes doesn’t look like everyone else’s and that’s okay. There are still meltdowns. Super early mornings. Hard days. But there is also connection, creativity, new adventures and unexpected moments of joy.
When we stop fighting for the “perfect summer” and start building one that fits our family’s needs, everything gets a little easier.
So here’s to the summer of “just good enough.” Of progress over perfection. Of love, presence, and flexibility.
And to all the other parents who smiled politely in the school yard while quietly bracing themselves: you’re not alone. It can be incredibly hard. But when we start to focus on the small wins we see every day with our kids, summer break can become a wonderful time of growth, discovery, and, at times, of great happiness!
