The start of a new school year is exciting, but it can also be a challenging time, especially for children with ADHD. Transitions, whether small like shifting from weekend to weekday, or large like moving from summer to the school year, can be particularly difficult for them. This is largely due to challenges with cognitive flexibility—the ability to adapt to new routines, tasks, and environments. These transitions can leave children feeling off-balance, anxious, or even overwhelmed.
Understanding the nature of these challenges can pave the way for smoother transitions and greater self-compassion. If your child struggles with transitioning back to school, here are some practical strategies to help them—and you—navigate the change more easily.
Anticipate and Acknowledge the Changes Ahead
One of the best ways to manage transitions is by gaining awareness of what’s coming. For children with ADHD, who may struggle with cognitive flexibility, it’s helpful to externalise these changes to make them more concrete.
How to do this: Sit down with your child and list out all the changes that the new school year will bring. This could include new routines, different teachers, or even the shift in daily schedules. You could use a whiteboard, a notebook, or a mind map to help them visualise these changes. By getting these thoughts out of their head and onto paper, it becomes easier to understand and manage what lies ahead.
Prioritise What’s Most Important
Once you and your child have identified the upcoming changes, the next step is to prioritise what needs to be done to make the transition smoother. For children with ADHD, this process is crucial as it helps them focus on manageable tasks rather than becoming overwhelmed by the big picture.
How to do this: Start by asking yourself and your child what is absolutely necessary for a smooth transition. This could be establishing a consistent sleep routine, preparing school supplies in advance, setting up a homework station, or organising after-school activities. Once you’ve identified these priorities, create a checklist to ensure nothing is overlooked.
Evaluate and Adjust the Schedule Gradually
Children with ADHD often do better with gradual changes rather than sudden shifts. Jumping straight into a packed schedule can be overwhelming and may lead to frustration or burnout. Instead, make adjustments little by little.
How to do this: Begin by reviewing your child’s daily and weekly schedules. Is there too much packed into a day? Are there realistic time blocks for homework, leisure, and rest? Once you’ve evaluated the schedule, start making small changes. For example, if bedtime during summer was later, gradually move it earlier by 15 minutes each night until you reach the desired school-night bedtime. Introduce new routines or tasks one at a time, allowing your child to adapt before adding more.
Practice Self-Compassion and Patience
Transitions are inherently challenging, and it’s essential to approach them with patience—both for your child and yourself. It’s okay if things don’t go perfectly right away. Adjustments take time, and that’s completely normal.
How to do this: Remind yourself and your child that it’s okay to feel a bit off-balance during the transition. Celebrate small successes along the way, and don’t be afraid to change what isn’t working. This might mean tweaking the morning routine or finding a different way to organise school materials. The key is to remain flexible and give yourselves grace during this period of change.
Embrace the New Season
Finally, encourage your child to see the start of the school year as a fresh beginning. Embrace the positive aspects of the new season and remind them that it’s an opportunity to grow and learn.
How to do this: Talk about the exciting things that the new school year will bring, whether it’s learning new subjects, making friends, or participating in activities they enjoy. Help them focus on the positives, and reassure them that you’ll be there to support them through any challenges.
Transitioning back to school can be tough for children with ADHD, but with a thoughtful approach, it can also be a time of growth and new beginnings. By anticipating changes, prioritising tasks, making gradual adjustments, and practising patience, you can help your child navigate this transition with greater ease. Remember, it’s not about perfection—it’s about making the process as supportive and smooth as possible. Embrace the new season together, and give yourselves the time and grace to adjust.
Mirka