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ADHD Education

Parent & Caregiver Notes (ADHD)

Understanding & Supporting ADHD at Home — practical tips, routines and advocacy tools for families and carers.

parent & caregiver guide

Support begins at home

Simple routines, respectful language, and calm regulation tools make daily life easier for everyone.

Practical notes for families

ADHD is an interest-based attention style with executive-function load (planning, working memory, task initiation, emotional regulation). Home supports that externalise steps, reduce friction, and offer regulation choices help everyone.

Kids (5–12)

Routines & supports

  • Visual morning/evening routines (first → then → next).
  • Short instructions: one step per sentence.
  • Movement before focus: 5–10 mins play/motion.
  • “Home base” calm spot with sensory picks.

Helpful phrases

  • “When you’re ready, first socks, then shoes.”
  • “Show me step 1. Awesome — what’s next?”
Teens (13–18)

Routines & supports

  • Time blocks (25-5 or 15-3) with visible timer.
  • One list for school; one list for life admin.
  • Body-double study: silent co-work works wonders.
  • Prep the night before (bag, clothes, charger).

Helpful phrases

  • “What’s the first tiny step you can do in 2 minutes?”
  • “Want me to sit nearby while you start?”
Adults (18+)

Routines & supports

  • Externalise: calendar blocks, task app, visible bins.
  • Reduce friction: stage items near where used.
  • Templates for recurring tasks (meals, bills, email).
  • Accountability check-ins (text or co-work).

Helpful phrases

  • “Want a 10-minute co-start?”
  • “What’s good enough for today?”

Home toolkits

Regulation basket

  • Headphones, chewy/fidget, small weighted item, soft light.
  • Movement menu card: stretch • wall push • quick walk.

Task-start kit

  • 2-minute rule, timer, first-step cards, body-double option.
  • “Done is good” checklist with 3 must-dos.

Meltdown vs shutdown

  • Meltdown: protect, reduce input, model slow breath.
  • Shutdown: quiet + time; don’t press for talk.

Communication scripts

  • “I can see this is hard. Want options or a break?”
  • “I’ll help set up step 1, you try the next.”

Advocacy & rights

  • Ask for reasonable adjustments: time, seating, visuals.
  • Bring examples of what works at home to school meetings.

Quick links