Supporting a Child or Teen with ADHD During an Unstructured Summer
Summer break can feel like freedom for students of any age—but for some children and teens with ADHD, it can feel disorienting. Without the routine and predictability of the school year, the lack of structure during the summer months can cause ADHD symptoms to spike. Emotional outbursts, forgetfulness, restless energy, and screen time battles can leave both kids and parents frustrated and exhausted.
At Mindsoother Therapy Center, we work with families across Livingston, Short Hills, Millburn, Maplewood, and surrounding New Jersey communities to help children and teens with ADHD not just survive the summer—but thrive in it. With the right supports and tools in place, these months can be a time of growth, rest, connection, and calm.
Why Summer Can Be So Challenging for Youth with ADHD
Children and teens with ADHD can better manage symptoms in a structured, consistent, dependable environment with clear expectations. Outside of the school year, the lack of routines and defined times for activities and meals can create a huge gap that then requires the child and parents to establish and maintain a new structure on their own.
Even teens who’ve learned coping tools during the year may struggle to apply them when summer schedules change drastically or disappear entirely. When this happens, families often see a rise in:
Mood swings and impulsive behavior
Trouble sleeping or waking
Disorganization or boredom
Fights over screen time
Resistance to transitions or new plans
5 Ways to Support a Child or Teen with ADHD During the Summer Months
1. Build a Flexible Daily Routine
Structure doesn’t have to be rigid, but it can still exist. Collaboratively with your child or teen, help them set a wake up schedule, basic meal times, and blocks for activity, rest, and free time. Using a whiteboard or calendar can help keep it visible and consistent.
Why it works: Predictability helps reduce stress. Anxiety can often come with choice and having to make decisions. Knowing what’s coming and what the expectations are, even if it’s just “quiet time at 2 PM,” gives youth with ADHD a sense of control and certainty.
Need help designing a structure that works? Our therapists can guide you and your family through a realistic plan tailored to your child’s needs.
2. Balance Screen Time With Movement
Screens can be a go-to coping tool, but too much screen time often worsens attention issues, mood swings, and sleep problems. Create and enforce clear limits, and encourage your child to engage in other types of stimulation, especially physical. Get creative!
Consider:
Outdoor play in the yard, park, or pool
Walks around the neighborhood
Hikes with friends and family
Riding bikes or scooters
Dance parties or fitness videos inside
Games that require movement (tag, scavenger hunts)
Sports camps, etc.
Why it works: Movement helps release excess energy, improves mood and focus, and supports emotional regulation and self-esteem.
3. Stick to a Consistent Sleep Schedule
A late bedtime here and there is expected in summer—but a totally flipped sleep schedule can worsen ADHD symptoms fast. Try to maintain:
A set wake up time
Calming wind-down routines in the evenings
Consistent sleep and rise times within the same 60–90 minute window daily
Why it works: Sleep is essential for focus, mood, and impulse control. Poor sleep often mimics or worsens ADHD symptoms.
If your child or teen struggles with maladaptive habits, difficulty sleeping, or managing their screen time, we offer summer DBT Skills groups for middle and high school students and individual therapy services to support development of healthier habits and stronger decision-making.
4. Make Summer Plans With Their Input
Work together on simple summer plans each week. Whether it’s a family outing, a summer camp, or even a backyard movie night, involving your child or teen builds investment and accountability and reduces resistance. Look into a program for kids that offers the balance between structure and fun!
Why it works: When kids feel included and that their wants and needs are reasonably taken into consideration, they’re more likely to follow through—and less likely to resist routine.
5. Keep Expectations Clear and Encouraging
Encourage your child daily, but keep expectations realistic. Rather than focusing on perfection, focus on effort, flexibility, and growth. Use positive reinforcement when you can to highlight the things your child and teen do well, and cater routines to their strengths.
Why it works: Children and teens with ADHD often hear what they’re doing wrong, or what they’re not doing “well enough.” Positive feedback builds motivation and self-esteem, and helps your child or teen learn what they’re good at.
Support That Makes a Difference
You don’t need to white-knuckle your way through the summer, and your child doesn’t have to feel like they’re failing at fun. With some small but intentional steps, this summer break can become a time of emotional strength, independence, and family connection.
If your child or teen with ADHD is struggling, we’re here to help. At Mindsoother Therapy Center, we work with families to support better focus, emotional regulation, and daily routines that truly work. Whether you need help building a routine, managing behavior, or just getting through the next few weeks with less stress—we’re here, and we’ve got you!