Back to school tips for kids with ADHD

ADHD Coaching Brisbane| ADHDer in Brisbane | Qualified ADHD Coach | ADHD Parenting Tips

Helpful back-to-school tips for your child who has ADHD from a fellow ADHDer and ADHDers Mum.

Helping your ADHD child transition back to school can feel overwhelming, but with the right strategies, it’s possible to set them up for success. Here’s a handy cheat sheet to help you create supportive routines and advocate for their unique strengths and needs.

1. Create a Morning Routine (Together!)  

Back-to-school tips for ADHD kids yikes - we all know that morning routines can be tricky but are key to starting the school day on the right foot (for all of you).

• Collaborate with your child: Sit down together and brainstorm how they envision their ideal morning routine.

• Assign responsibilities: What can they take ownership of? What support might they need from you?

• Experiment & adapt: If a routine doesn’t work, try different approaches together. Don't be afraid to tweak the plan until it fits!

  
  

Example Questions to Ask:  

• What do you need in the morning to feel ready for school?

• How can we make things smoother or faster?

• What if we tried [insert idea]?

• Last year I noticed this was a sticking point how do you think we can do it differently?

  
  

  

  
  
  
  

2. Build Bridges with the School  

Back-to-school tips for ADHD families can feel daunting. Help their teacher (or learning support staff) see your child as more than their ADHD. Share strengths, interests, and specific strategies that work for them. Partnering with the school and the teacher helps in so many spaces, not every person knows and understand how to support a person with ADHD the best.

For younger kids, consider sending a letter to the teacher. For older students, involve your child in drafting it or writing it themselves to send through to the Learning Support Staff.

Example Back-to-School tip for ADHD kids - Letter Format for Teachers 

Subject: Meet [Child’s Name]

Hi [Teacher’s Name],

I’m [Your Child’s Name], and I’m so excited to be in your class! I love [insert favorite activity/hobby—e.g., playing soccer, building Lego rocket ships, swimming]. I’m great at [list strengths—e.g., helping classmates, being creative, solving puzzles].

I also have ADHD, which means I sometimes need extra help with [list challenges—e.g., focusing, remembering instructions]. Here are a few ways you can support me in class that worked really well last year or at home:

• Give me secret signals (like a thumbs-up!) when I’m on track.

• Allow me to doodle during lessons (it helps me focus and listen).

• Suggest movement breaks when I look restless.

• Add extra movement for the whole class to help us all with the wiggles

Thank you for supporting me—and I can’t wait to learn with you this year!

Best,

[Child’s Name]

Pro tip for high schoolers  

Back-to-school tips for ADHD kids include teenagers. Have your teenager introduce themselves (or email support staff) directly—it helps build autonomy and self-advocacy skills!

3. Understand Their School Day Needs  

Back-to-school can be challenging; there are probably things you naturally do at home to help your child. A new year normally means new teachers, new learning plans and of course, your child has grown and changed over the year. Brainstorm with your child to identify tools that will help them manage their day and thrive. Talk about classroom strategies, and remember strategies for break times too!

Questions to Explore:  

• What helps you stay on track during lessons?

• What’s the hardest part of the day at school?

• How can classmates, teachers, or aids help you (whether they know it or not)?

Your child might benefit from things like:

• Movement breaks during long stretches of seated work.

• Clear instructions to ensure they know what needs to be done first.

• Recess options (like running or building with blocks) that help their energy levels.

• Headphones for non instructional periods to reduce distractions

  
  
  
  

  

  
  

4. Create a “Third Space” at Home  

Back-to-school tips are also for the transition home after school. The hours immediately after school can feel chaotic if your child hasn’t had a chance to process their day. Help create a calming “third space”—a bridge between school and home life that allows them to relax and reset.

Talk to your child about how they’d like to unwind. It might take some trial and error, but here are some ideas to get you started:

• A quiet corner with a snack and drink to re-energize.

• Meditation or deep breathing exercises.

• Exercise like swimming, running, or jumping on a trampoline.

• Creative play (e.g., drawing, Lego, or craft projects).

• Reflective activities like journaling happy moments from the day.

• Being in nature.

  
  
  
  
  
  

  

  
  
  
  

🌟 Final Thoughts  

Helping your ADHD child adjust to school takes patience, creativity, and partnership. By working together and advocating for their needs, you're empowering them to thrive both in and outside the classroom. Back to school tips are for all of the harder transitions and to help you as a parent.

Remember, you’re not alone in this—you’re doing an amazing job, and with a bit of thought and planning, you can make this transition as smooth as possible.

If you’re struggling with ideas or strategies, consider connecting with ADHD support groups or professionals who understand these challenges. You’ve got this! ✨

Copyright Kirsten Lightfoot ADHD Coaching Brisbane