Q: “We Need an After-School Routine to Ease the Transition to Homework.”
“Kids with ADHD need an after-school routine with built-in decompression time. An alarm for 40 minutes allows enough time for watching screens, playing video games, and transitioning to homework.”
After-School Routines for Managing Transitions
Q: “When our child comes home from school, they immediately get on their phone or play video games. I allow this because it’s their downtime, but the transition to getting them off their screens to do homework or chores is rough. How can we make this easier?”
Children need decompression time after school. It is challenging for an inattentive or hyperactive student to stay focused and on point for the duration of the school day. So I am all about them coming home from school and just going outside or watching videos for 30 to 40 minutes. But at 40 minutes, the alarm on their phone or a caregiver’s phone should go off, and the student’s phone should go back to its docking station or be otherwise out of reach.
If they refuse to give up their device or stop playing video games willingly, you need to confiscate the electronics. I’ve shut down my kid’s phone remotely using a deactivation tool from my cell phone provider. She learned pretty quickly that I was serious. If you decide to deactivate your child’s phone for a period to prove your point, you might say: “When you follow these rules, your work gets done, and you feel better. If you do not follow the rules, we will need to prevent access to your phone or video games in the evening so you can get your work done.”
Then, have your child work on homework for 30 to 40 minutes, followed by a 10-minute break, and repeat. Your child should not have access to electronics during any breaks.
[Download: 5 Academic Challenges Rooted in ADHD Executive Dysfunction]
Experts say it takes 21 to 30 days to make a habit stick. Once kids get into the after-school routine of transitioning from downtime to schoolwork, they will start to develop self-discipline.
Listening to Music While Studying
Q: “Should I allow my teen to listen to music while studying and doing homework?”
Yes. Listening to music while studying is a great idea if they can manage it.
Music stimulates the release of dopamine, which regulates motivation, working memory, attention, and focus — all needed for tackling homework — and often in short supply for people with ADHD. I sometimes ask my patients, “How do you study best? Do you like listening to music? Does it help you get into hyperfocus, or is it distracting?”
Half of my patients say music helps them study and focus. If playing music works for your teen and helps promote focus and calm, that’s great.
[Download: 11 Tips for Redirecting Focus]
Have your child make a playlist lasting 30 to 40 minutes. Leaving their phone in another room while music plays on a remote speaker or Bluetooth headphones will make it less likely that they will check their text messages or otherwise get distracted.
After-School Routines: Next Steps
- Free Download: Free Checklist of Executive Dysfunctions in the Classroom
- Read: How to Tune Out Distractions & Focus on School
- Read: Fun (and Functional) Fidgets for ADHD Brains
- Watch: “‘I Can’t Focus!’ When ADHD Impacts Your Child’s Math & Writing Performance”
SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.
