Helping Teens with ADHD Thrive Over Summer: Common Struggles and Supportive Strategies
Summer break brings a welcome pause from school routines, but for teens with ADHD, it can also present unique challenges. Here are some common struggles teens with ADHD may face during the summer months and practical ways parents and caregivers can help:
1. Boredom and Under Stimulation
Teens with ADHD often crave novelty and stimulation. Without regular schoolwork or organized activities, they may feel underchallenged and restless, leading to impulsivity or risky behavior as they seek excitement.
Parents can offer engaging activities that cater to their child’s strengths and interests. This could include summer camps (especially those with a specific focus like art, coding, or sports), volunteering, or short-term classes. If in-person options aren’t available, explore online courses or passion projects they can work on independently or with minimal supervision.
2. Social Isolation
Without daily interactions at school, teens with ADHD (especially those who struggle with social skills) can become isolated. This can affect self-esteem and increase symptoms of anxiety or depression.
Support your teen in staying socially connected. This could be as simple as encouraging regular hangouts with friends, enrolling in group activities, or helping them connect with peers who share similar interests. If social anxiety or peer challenges are an issue, summer can be a good time to work on these skills in a lower-pressure environment with a counselor or coach.
3. Emotional Regulation Difficulties
Changes in routine, boredom, or overstimulation can contribute to emotional outbursts, mood swings, or increased anxiety. Teens with ADHD may also struggle to articulate what they're feeling or why.
Parents can practice and model emotional regulation strategies. Help your teen identify their feelings and triggers. Journaling, mindfulness apps, regular physical activity, or even creative outlets like drawing or music can help them process emotions more constructively. Keep communication open and nonjudgmental.
4. Sleep Disruption
Many teens with ADHD already have trouble falling asleep or maintaining a healthy sleep pattern. With the relaxed pace of summer, it’s easy for bedtime routines to completely fall apart, leading to fatigue, irritability, and poor executive functioning.
Stick to a consistent sleep schedule as much as possible. Encourage a wind-down routine without screens before bed, and keep wake-up times relatively stable, even on weekends. If sleep issues persist, consult with a healthcare provider to explore options.
5. Lack of Structure and Routine
With no set school schedule, teens with ADHD may struggle to regulate their sleep, manage time, or stay on task. This can lead to increased irritability, forgetfulness, and even a loss of the academic or behavioral gains they made during the school year.
Parents can introduce a light, flexible structure to the day. This doesn’t mean micromanaging every hour, but having consistent wake-up times, designated hours for chores, physical activity, creative time, and screen time can provide helpful guardrails. A visual daily schedule or weekly planner can serve as a clear reminder of expectations.
At Tampa Pediatric Psychology, we understand the day-to-day struggles that come with managing ADHD, especially during the less structured summer months. That’s why we’ve created a free resource to help guide you. Inside, you’ll find practical tips for implementing structure into your summer routine and a customizable planner tool. Access it below!
