Summer is here, and it is the perfect time to relax and unwind, spend our days at the beach, and enjoy the sense of freedom this season brings. But, while that all sounds fun and full of dopamine (we love that), we all know that for those of us with ADHD, the lack of structure can sometimes feel overwhelming.
That’s why it is important to establish a summer routine for ADHD that can help you stay in the flow of the summer season without feeling stressed, overwhelmed, or off balance.
Embrace the Flexibility
One of the best parts about summer is the flexibility it offers. Unlike the rigid schedules of school or work, summer allows for a bit more fluidity. Use this to your advantage by creating a routine that is both structured and adaptable. Start by identifying the key activities you want to incorporate into your day, such as exercise, hobbies, and relaxation time. Then, allow yourself some leeway to shuffle these activities around as needed.
Sticking to a routine can be challenging for individuals with ADHD, but it’s not impossible. Here are some tips to help you stay on track:
- Set Realistic Goals: Break your day down into manageable chunks and set achievable goals for each block of time (don’t overestimate what you can do). Whether it’s spending 30 minutes reading, going for a walk, or working on a creative project, having clear objectives can help keep you focused and motivated.
- Use Visual Reminders: Visual cues can be powerful tools for individuals with ADHD. Try using a whiteboard, sticky notes, or digital reminders to keep track of your daily tasks and activities. Seeing your schedule laid out visually can make it easier to follow and remember. And don’t underestimate how fun it is to get colorful pens, stickers, and other decorations for a new journal!
- Build in Rewards: Give yourself something to look forward to by adding in rewards into your routine. Whether it’s a special treat, a break to watch your favorite show, or some time to indulge in a hobby, rewards can help reinforce positive habits and keep you motivated.
What to Include in Your ADHD Routine
When creating your summer ADHD routine, it’s important to strike a balance between structure and spontaneity. Here are some key components to consider including:
- Physical Activity: Regular exercise is so important for managing ADHD symptoms and promoting overall well-being. Whether it’s going for a swim, taking a bike ride, or practicing yoga, find activities that you enjoy and incorporate them into your routine. It’s a great way to try new things and keep yourself excited about moving your body.
- Mindfulness and Relaxation: Summer is a time to recharge and unwind. Make sure to carve out time for relaxation and self-care activities such as meditation, deep breathing exercises, or simply spending time outdoors in nature.
- Creative Outlets: Set aside time each day to engage in creative pursuits such as writing, drawing, painting, or crafting. These activities can provide a sense of fulfillment and joy while also helping to quiet the restless mind.
- Routine Maintenance: Don’t forget to include essential tasks such as meal prep, household chores, and personal hygiene in your summer routine. While these activities may not be the most exciting, they are crucial for maintaining a sense of order and well-being.
Finding Freedom in Flexibility
While structure is important for managing ADHD, it’s also essential to allow for flexibility and spontaneity. Don’t be afraid to deviate from your routine occasionally to seize unexpected opportunities or pursue new interests. Remember, the goal of your summer routine is not to restrict or confine you but rather to provide a framework for a fulfilling and balanced summer experience.
Be Kind to Yourself
Lastly, remember to be kind to yourself. Establishing and maintaining a routine can be challenging, especially in the summer. There will be days when things don’t go as planned, and that’s okay, always be flexible and forgiving with yourself.
If you need support in creating a summer routine or thriving with ADHD, schedule a complimentary consultation today!
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