We have received several questions from parents of children with ADHD asking how they can make daily life easier for their children and themselves.
In this article, we list things that can make a difference for the whole family.
ADHD involves genetics, environment, and biology (body chemistry). It’s not fully understood how it arises, but ADHD has a genetic link in some individuals. If parents or grandparents have ADHD, it’s more likely that children will develop symptoms.
However, research is not clear on whether it is actually a genetic predisposition or similarities in lifestyle and diet that cause ADHD to develop.
There are also those who believe it is linked to or triggered by trauma. Gabor Maté explores this topic in depth in the book Scattered Minds.
People with ADHD have difficulty filtering impressions and processing information.
Children with ADHD are often very sensitive; their emotions can be very visible, they get bored easily, forget things, lose things, and have difficulty listening, which can be a lot for parents to handle.
So how can we support these children?
1. Diet
The first thing to review is the diet. Diet continues to show links with ADHD; it is affected by chemical food additives, wheat, refined sugar, artificial sweeteners, and there is a connection to food allergies.
Most parents notice a difference if their child does not eat gluten (especially wheat), white sugar, conventional dairy products, canned food, processed meats, artificial sweeteners, and unnatural colorings.
For many, it’s a big help to remove these “triggering” foods and replace them with healthier options like pure, nutrient-rich foods with good fatty acids.
We understand that it can feel challenging at school. If changes aren’t possible at school, it becomes even more important at home.
Children with ADHD may have difficulty with certain textures and tastes of food; eating disorders are therefore more common. This relates to sensory sensitivity to smell and taste as well as all the sensory input happening constantly.
It can be important to experiment with different types of food and not insist that the child must finish a certain kind of food you serve. You can try things out together.
2. Routines & tools
Just as important as dietary choices is having routines. Making sure the child eats and drinks at set times.
Children (and adults) with ADHD can easily forget or neglect basic needs such as sleep, food, drinking, rest, and physical closeness. ADHD medication can also suppress hunger.
Hyperfocus
Children with ADHD have an even greater tendency to completely forget basic needs when they are in hyperfocus. At the same time, it can be a source of conflict when they are disturbed during their hyperfocus.
Hyperfocus occurs when they find something really interesting and fun that they want to do; it triggers a dopamine release, which leads to more focus and feels good on every level.
Then it is very helpful to have:
- Time aids (timer or egg timer) that make time visual for the child so they can see how much time they have left for what they are doing.
- A weekly schedule for the whole family that makes everyday life predictable. "Now I do this, then I do that, and I can spend this much time on it."
Dopamine
There is often difficulty regulating neurotransmitters like dopamine, noradrenaline, cortisol, and/or adrenaline, which play a big role in the body’s hormones.
People with ADHD wake up in the morning with an empty "dopamine tank" that may need to be refilled to manage tasks that are harder to motivate themselves to do.
It can help to focus on things that release dopamine, especially at the start of the day. This might mean playing a little game at breakfast, doing a craft, or jumping on a trampoline to have the energy to go to school.
Motivation system
Motivation systems can be a big help for things that are "boring"; cleaning the room, doing homework, etc. You can collect points that lead to a goal of doing something fun.
Example: Emptying the dishwasher earns 10 points. Doing homework earns 30 points. "When you’ve collected 50 points..." we go to the park, play soccer, play board games, or do something else the child really enjoys.
3. Movement & exercise
It’s important for children to move, especially for children with ADHD. They should be able to practice a sport they enjoy or just bike, run in the forest, play, swim, kick a ball, or jump on a trampoline.
They need to let their body express itself. Exercise releases good hormones, including endorphins, the "feel-good hormone," which reduces conflicts over time. It also releases dopamine, which gives a sense of reward, and serotonin, which provides a feeling of satisfaction and calm.
The interaction between the right and left brain hemispheres doesn’t always work 100%, which is why children with ADHD may have coordination problems, another reason to exercise. Improved communication between the hemispheres increases concentration.
Children (and adults) generally need to spend time outdoors around midday to get light into their system, which improves relaxation and sleep in the evening. Everything is connected.
4. Love-bomb & relaxation tools
The child needs to "be" in their body and relax. This is especially important when there might be 10,000 thoughts racing through their head. Some describe it as a tombola wheel spinning in their mind.
It has also been described as a "Ferrari brain" with bicycle brakes, meaning thoughts and actions can happen very quickly. Children with ADHD often hear that they are difficult, disruptive, talk too much, and act too fast.
Constant criticism leads to low self-confidence and distrust in oneself; "there is something wrong with me," which leads to more stress, restlessness, and poorer concentration.
Nagged children with ADHD can grow up with low self-love.
As parents, you can support your children by telling them they are okay just as they are, that they are always welcome, and "love-bomb" them. At the same time, give them tools to relax within themselves.
Tools for calm and peace can include, for example:
- Relaxation exercises
- Mindfulness for children
- Massage and hugs
- Tapping (also known as EFT – Emotional Freedom Technique)
- Various stress-reducing aids like a stress ball
- Calm music
- Yoga
- Walks in nature
- Time with a pet
5. Sleep
Sleep, or what we can call recovery, is very important. As a parent, you can help by ensuring that:
- The bedroom is quiet, dark, and comfortably cool at night.
- Make sure the child has plenty of time before bedtime to wind down.
- Turn off all screens (phone, computer, tablet) at least 1-2 hours before sleep.
- Play calming music.
- Give the child a gentle massage or touch when they have laid down.
- Use calming essential oils (scent) like lavender in the bedroom.
6. Supplements
Certain supplements have been shown to make a difference for people with ADHD since possible nutrient deficiencies can cause issues in the body, and supplements also support hormones and neurotransmitters.
The supplements most commonly mentioned are:
- Omega 3 (fish or algae oil) – Omega 3 supplements seem to reduce ADHD symptoms, improve learning, and decrease anxiety.
- Zinc & Magnesium – Low zinc levels are associated with, among other things, poor neurological function and lack of attention.
- B-complex – Children with ADHD usually need more B vitamins to maintain focus, counteract stress, and balance energy and hormone levels. A natural multivitamin containing all the B vitamins and zinc also works well.
- Good gut bacteria (lactic acid bacteria) In English: Probiotics – Some studies suggest that ADHD may be linked to digestive tract issues. Sugar, certain medications, and chemicals kill the good bacteria in the gut, which then may need to be replenished.
If you want to read more about children and supplements, you can do so here.
Please feel free to share your thoughts on this, what has helped your child?
