ADHD Parenting Why Children With ADHD Need Structure and Routines By Keath Low Keath Low Keath Low, MA, is a therapist and clinical scientist with the Carolina Institute for Developmental Disabilities at the University of North Carolina. She specializes in treatment of ADD/ADHD. Learn about our editorial process Updated on April 19, 2022 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ann-Louise T. Lockhart, PsyD, ABPP Medically reviewed by Ann-Louise T. Lockhart, PsyD, ABPP Facebook LinkedIn Ann-Louise T. Lockhart, PsyD, ABPP, is a board-certified pediatric psychologist, parent coach, author, speaker, and owner of A New Day Pediatric Psychology, PLLC. Learn about our Medical Review Board Print 10'000 Hours / DigitalVision / Getty Images Table of Contents View All Table of Contents Value of Structure ADHD-Friendly Schedule Sample Schedule Frequently Asked Questions If you're parenting a child with attention deficit hyperactivity disorder (ADHD), you've likely heard how important it is to expose your child to routines and a structured environment. But what does that mean exactly, and how does structure help? Getting a better understanding of why routines are helpful can help you develop one that will work for you and your child. ADHD in Babies: Signs, Symptoms, and Treatment The Value of Schedules and Structure Structure means that the environment is organized and predictable. Structure is important for all children, but it can be particularly important if you are parenting children with ADHD. One review found that all children, no matter their age, are better able to regulate their behavior when families follow a predictable routine. Having a routine can benefit your child with ADHD and the rest of the family. Structure is beneficial for several reasons: Provides external control: The symptoms of ADHD lead to problems with self-control. As a result, children with ADHD need more external controls (i.e., structure) to help them manage symptoms. Fewer conflicts: Structure can help minimize arguments and family stress while improving behavior. Research has also found that sticking to a routine can help people cope with stress and anxiety. Builds skills and habits: Many children can structure their chores, schedules, and activities and develop good habits independently. However, for a child with ADHD, this is a much more complex undertaking because of how the disorder functions. Applies to the whole family: Having structure in the home means that everyone follows the routine. This prevents the child with ADHD from feeling singled out. Children learn to set aside the same block of time to complete their homework or establish a bedtime and morning routine. Simple moves such as taking a shower and picking out clothing for school the night before can make getting to school on time the following morning much more manageable. Builds a foundation for success: Structure also helps children succeed, which builds self-esteem. Without this, children's beliefs that they are disorganized, forgetful, or always late are reinforced. When you build in external controls at home, you are helping your child to experience more success. You're also teaching them good habits and skills along the way. When your child has day-to-day routines and a schedule to follow, this creates structure in their lives. Consistent house rules, expectations, and consequences clearly understood by your child (and positively reinforced by you) help maintain a predictable environment. In a structured environment, your child knows what to expect. This knowledge creates a sense of security, so most children benefit from structure whether they have ADHD or not. Structure is a lot like scaffolding. In other words, the routines, reminders, and limits you set, and the consistency you provide gives your child the support they need to be successful and develop greater competence. As a result, your child's self-confidence grows. Eventually, this will help your child develop skills to organize and structure their lives as they move into adulthood. How to Organize Your Home to Help a Child With ADHD How to Create an ADHD-Friendly Schedule It is important to develop a schedule that works for your child's needs. While your specific schedule will vary based on what is right for your family, following some strategies can help you design one that will be easy for your child to follow. Provide Limited Choices One way to simplify your child's schedule is to provide them with limited choices. For example, rather than asking what they would like for breakfast, give them two or three options to choose from. This will help them to feel in control while still providing structure. Be Specific Be specific and break big tasks up into smaller ones. For example, instead of “chore time,” list the specific things your child will be doing, such as “pick up toys,” “feed dog,” or “sweep kitchen floor.” Breaking up bigger tasks into smaller steps will help keep your child's attention and prevent them from feeling overwhelmed. Include Visual Cues Visual cues can be helpful for children with ADHD. Use a visual schedule to show your child what activities they will be doing throughout the day. You can use pictures, words, or even simple drawings to represent each activity. Place the schedule in a visible location and review it with your child regularly. Make Time for Movement Children with ADHD often benefit from having opportunities to move throughout the day. Plan for some physical activity every few hours. This can be as simple as going for a short walk or playing a quick game of catch. Be Flexible While it is important to have a schedule, it is also important to be flexible. When possible, let your child choose which activity they would like to do next, or let them take a break if they are feeling overwhelmed. You may need to adjust your schedule from day to day based on your child's needs. It’s important to be consistent and stick with the schedule even if your child resists at first. This can be challenging and it’s important to stay somewhat flexible—just be sure that you don't give up too quickly. Recap Creating an ADHD-friendly schedule can help your child to feel more in control and reduce the likelihood of meltdowns or tantrums. By providing structure and visual cues, you can help your child to stay on track throughout the day. Sample Schedule for Kids With ADHD Your own schedule might be a bit different, but looking at a sample schedule can provide some insight into how you might want to structure your child's day. Morning: 7:00 am: Wake up, get dressed and ready for school7:20 am Eat breakfast7:45 am Brush teeth7:55 am Grab coat and backpack and head to school Afternoon: 3:00 pm Have a snack and relax3:30 pm Start homework4:30 pm Free time Evening: 6:00 pm Help set the table6:20 pm Eat dinner7:00 pm Clean up after dinner8:00 pm Bathe or shower8:30 pm Lay out clothes and backpack for the next day8:45 pm Read together9:00 pm Go to bed A Word From Verywell Establishing structure and routine isn't always easy, particularly if you have adult ADHD. It may take some time and practice to figure out what will work for you. Not only can this help your child, but it will also help you feel less stressed and minimize conflicts within the family. Helpful ADHD Resources Frequently Asked Questions What is the best schedule break pattern for studying when you have ADHD? Because it is harder for kids with ADHD to stay focused, frequent breaks are important. The best approach is to break up study sessions into shorter periods of no more than one hour each throughout the entire day rather than trying to do everything in one long session in the evening. How will a daily schedule help with cognitive function in ADHD? Kids with ADHD often have a hard time with certain cognitive skills known as executive functions, which are important for memory, attention, and organization. Having a regular routine can help kids manage deficits in these areas by building habits, incorporating reminders, and breaking tasks into more manageable chunks. How do you create a daily schedule for a teen with ADHD? In addition to helping your teen plan their day, give them tools that can help keep them on task. Timers can be helpful when your child needs to focus on a task for a set period of time. Daily planners and visual calendars can also help your teen keep track of projects and see their progress. Creating an organized space and eliminating clutter are also important for helping teens stay focused. 7 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Fiese BH, Tomcho TJ, Douglas M, Josephs K, Poltrock S, Baker T. A review of 50 years of research on naturally occurring family routines and rituals: cause for celebration? J Fam Psychol. 2002;16(4):381-90. doi:10.1037//0893-3220.127.116.111 Thomas N, Karuppali S. 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The Division of Disability Resources and Educational Services. Rabinovici GD, Stephens ML, Possin KL. Executive dysfunction. Continuum (Minneap Minn). 2015;21(3 Behavioral Neurology and Neuropsychiatry):646-659. doi:10.1212/01.CON.0000466658.05156.54 By Keath Low Keath Low, MA, is a therapist and clinical scientist with the Carolina Institute for Developmental Disabilities at the University of North Carolina. She specializes in treatment of ADD/ADHD. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for ADHD Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.