We have received several questions from parents of children with ADHD who wonder how they can make daily life easier for their children and for themselves. In this article, we list things that can make a difference for the whole family. ADHD is related to heredity, environment, and biology (body chemistry). The exact cause is not known, but ADHD has a genetic connection in certain individuals. If parents or grandparents have ADHD, it is more likely that children will develop symptoms. However, research is not clear whether it is actually a genetic predisposition or similarities in lifestyle and diet that causes ADHD to develop.There are also those who believe it is linked to/triggered by trauma. Gabor Maté explores this topic more deeply in his book Scattered Minds. People with ADHD have difficulty filtering impressions and processing information. Children with ADHD are often very sensitive, their emotions can be worn on the outside, they get bored easily, forget things, lose things, and have difficulty listening, which can be a lot for parents to handle. How can we support these children?
1. Diet
The first thing to review is diet. Diet continues to show connections with ADHD, with impacts observed from chemical food additives, wheat, refined sugar, artificial sweeteners, and links to food allergies. Most parents notice a difference if their children do not eat gluten (especially wheat), white sugar, conventional dairy products, canned foods, processed meats, artificial sweeteners, and unnatural food colorings. For many, it's a great help to remove these "triggering" foods and replace them with healthier options like clean, nutritious food with good fatty acids.We understand that this can feel challenging at school. If changes can't be made at school, then it's even more important at home. Children with ADHD may struggle with certain food textures and tastes, making eating disorders more common. This is related to sensory sensitivity to smell and taste, as well as all the sensory impressions that are constantly occurring. It may be important to experiment with different types of food and not insist that the child must eat a certain type of food you serve. You can explore options together.
2. Routines & Tools
Just as important as dietary choices is having routines. Making sure the child eats and drinks at regular times. Children (and adults) with ADHD can easily forget/deprioritize 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 their basic needs when they are in a state of hyperfocus. At the same time, this can be a source of conflict when they are disturbed during their hyperfocus. Hyperfocus occurs when they find something truly interesting and fun that they want to do, it triggers a dopamine release which contributes to more focus, creating a positive feeling on all levels.
These tools can be very helpful:
Time management tools (timer or egg timer) that make time visual for the child so they can see how much time they have left for what they're doing.
A weekly schedule for the whole family that makes everyday life predictable. "Now I'm doing this, then I'll do that, and this is how long I can spend on it."
Dopamine
There is often a difficulty in regulating neurotransmitters such as dopamine, noradrenaline, cortisol and/or adrenaline that play a major role in the body's hormones. People with ADHD wake up in the morning with an empty "dopamine tank" that may need to be filled to help them tackle things that are harder to motivate themselves to do. It can help to focus on activities that provide dopamine, especially at the beginning of the day. This could involve playing games during breakfast, doing crafts, or jumping on a trampoline to help them get ready for school.
Motivation Systems
Motivation systems can be a great help for tasks 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 gives 10 points. Doing homework gives 30 points. "When you've collected 50 points..." we go to the park, play football, play board games, or something else the child really enjoys.
3. Movement & Exercise
Physical activity is important for all children, and especially for children with ADHD. This could involve practicing a sport they enjoy or simply cycling, running in the forest, playing, swimming, kicking a ball, or jumping on a trampoline. They need to allow their bodies to express themselves. Exercise releases beneficial hormones including endorphins, the "feel-good hormone" that reduces conflicts over time. It also releases dopamine, which provides a sense of reward, and serotonin, which creates feelings of satisfaction and calm. The interaction between the right and left brain hemispheres doesn't always function at 100%, which is why children with ADHD may have coordination problems—another reason why exercise is important. Improved communication between the brain hemispheres increases concentration. Children (and adults) generally need to spend time outdoors during the middle of the day to get light into their system, which improves relaxation and sleep in the evening. Everything is connected.
4. Love-bombing & Relaxation Techniques
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 in the head. It has also been described as a "Ferrari brain" with bicycle brakes, which can make the transition from thought to action very quick. Children with ADHD often hear that they are difficult, that they disturb others, talk too much, and act too quickly. Constantly receiving criticism leads to poor self-confidence and self-doubt; "there's something wrong with me" which leads to greater stress, more restlessness, and poorer concentration. Over-nagged children with ADHD can become adults with little self-love. As parents, you can support your children by telling them they are okay exactly 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:
Relaxation exercises
Mindfulness for children
Massage and hugs
Tapping (also known as EFT – Emotional Freedom Technique)
Various stress-reducing tools such as a stress ball
Calming music
Yoga
Walks in nature
Time with a pet
5. Sleep
Sleep, or we can call it recovery, is very important. As a parent, you can help by ensuring that:
The bedroom is quiet, dark, and moderately cool at night.
Make sure the child has plenty of time to wind down before bedtime.
Turn off all screens (mobile, computer, tablet) at least 1-2 hours before sleep.
Play calming music.
Give the child a light massage or touch when they lie down.
Use calming essential oils (scent) such as lavender in the bedroom.
6. Supplements
Certain supplements have been shown to make a difference for people with ADHD as potential nutritional deficiencies can cause problems in the body, and supplements support hormones and neurotransmitters.
The supplements most commonly mentioned are:
Omega 3 (fish or algae oil) – Omega 3 supplements appear to reduce ADHD symptoms, improve learning, and reduce anxiety.
Zinc & Magnesium – Low zinc levels are associated with poor neurological function and lack of attention.
B-complex – Children with ADHD typically need more B vitamins to maintain focus, counter stress, and balance energy and hormone levels. A natural multivitamin containing all B vitamins and zinc also works well.
Good gut bacteria (probiotics) - Some studies suggest that ADHD may be linked to problems in the digestive tract. Sugar, certain medications, and chemicals kill the good bacteria in the gut that may need to be replenished.
Would you like to learn more about children and supplements?
Please share your thoughts on this topic. What has helped your child?
