ADHD Life Hacks

— ✦ —

For Parents At Home and School

At Home

Keep a consistent routine with hydration, exercise, and a daily review of upcoming events.
Use notes, lists, timers, and 5-minute transition warnings to stay organized.
Give clear, simple directions and encourage focused listening before speaking.
Support focus with headphones, calm music, and positive reinforcement.
Watch for signs of overwhelm and encourage slowing down, using fewer words, and speaking calmly.

At School

Celebrate your child’s strengths and partner with teachers early to build a strong support team.
Support learning with front-row seating, headphones, fidgets, and gum when appropriate.
Encourage your child to ask for repeated directions, take organized notes, and keep a planner.
Build focus with movement after school, regular exercise, and a consistent homework routine.
Study with audiobooks, ear reading, drawings, and active listening while walking when possible.

For Kids At Home and School

At Home

Stay organized with notes, lists, a bulletin board, and a consistent daily routine.
Keep mornings simple and focus on the most important tasks first.
Stay hydrated, move your body, and use physical activity to reset when your mind feels overwhelmed.
Ask loved ones to repeat important information and gently remind you to slow down or lower your voice.
Give yourself an extra five minutes to stay calm, prepared, and on time.

At School

Be open about your differences, and ask for help.
Improve focus with fidgets, gum or mints, headphones, and upbeat music.
Reduce distractions by sitting in the front of class and facing a wall or window when studying.
Study in short, focused sessions with movement breaks and small rewards.
Stay organized with a binder for each class and remember to be kind to yourself.

For Teens At Home and School

At Home

Stay organized with notes, lists, a bulletin board, and a consistent daily routine.
Give yourself extra time, use timers for important conversations, and keep communication simple.
Stay balanced with hydration, exercise, and strategies that help you stay focused.
Ask loved ones to gently remind you to slow down, lower your voice, or repeat important information.
Be kind to yourself—progress matters more than perfection.

At School/Work

Be open about your neurodiversity, and ask for help when needed.
Use accommodations, fidgets, gum, or mints to improve focus.
Reduce distractions by sitting in the front, using headphones, and facing a wall or window when studying.
Study actively with movement, audiobooks, or podcasts while walking.
Prioritize the most important tasks, reward your focus, and celebrate your progress.

For Adults At Home and School

At Home

Stay organized with notes, lists, a bulletin board, and a consistent daily routine.
Give yourself extra time, use timers for important conversations, and keep communication simple.
Support your focus with hydration, exercise, and strategies that work best for you.
Ask loved ones to gently remind you to slow down, speak calmly, and repeat important information when needed.
Be kind to yourself—progress matters more than perfection.

At School/Work

Play to your strengths, be open about your neurodiversity, and ask for help when needed.
Use accommodations, fidgets, gum, mints, or a standing desk to improve focus.
Build movement into your day and learn with audiobooks or podcasts while walking.
Reduce distractions with headphones, upbeat music, and a workspace that keeps you focused.
Prioritize your most important tasks, reward your progress, and give yourself grace.

Navigate The Way

— ✦ —

Discover strategies to help you thrive at home.



Better Relationships

ADHD affects more than attention. It can impact communication, organization, and social interactions, causing others to misunderstand ADHD behaviors.

These three simple strategies can help build stronger communication and relationships.

Learn More

}

Practice Timeliness: Arrive 15 minutes early and use the extra time to prepare or finish tasks.



Ask Before You Share: Start conversations with a thoughtful question before talking about yourself.



Look Before You Leap: Watch for social cues and know when to shift the conversation or wrap it up.



Education

School can be challenging for students with ADHD, but the right support can make all the difference. Early identification, appropriate accommodations, and effective strategies can help students build confidence and succeed.

Know the Way at School provides strategies to help students thrive.

Learn More

Diet: Eat well, food is fuel

Rest: Offer your mind rest, try to sleep 6-8 hours a day

Exercise: Move, feel, stretch, enjoy

Activity Outdoors: The earth is beautiful

Mindfulness: Focus on your body at the moment and practice gratitude

