7 Tips for Thriving as a Parent and Supporting Your Child
Parenting is never an easy job, but for parents with ADHD, the responsibilities can be overwhelming. With a never-ending to-do list, difficulty focusing, and managing impulsivity, parenting can be a constant challenge. And that’s not even taking into account the added pressure of raising a child who also has ADHD. If you’re a parent with ADHD, know that you’re not alone. In this post, we’ll talk about 7 tips for thriving as a parent and supporting your child, all while living with ADHD.
Create Structure:
Structure is essential for anyone with ADHD, but it’s especially crucial for parents. Make a schedule that includes all of your responsibilities, from taking care of your child to work meetings and household chores. Planning your days and weeks ahead of time can help you stay organized and on top of things. The key here is to discover what will work for you: physical planner, digital planner, piece of paper, time-blocking, etc. When you have ADHD, you have to create of habit of actually using whatever works for you. In my case it’s a physical planner as I can just swipe away those digital reminders easily and then yeah, I forget. Remember to include time for self-care in your schedule, such as exercise or meditation, to help you recharge.
Use Positive Reinforcement:
People with ADHD are often more sensitive to criticism than others, so using positive reinforcement can help encourage good behavior and create a positive environment. Instead of focusing on what your child is doing wrong, praise them for their efforts at school, completing tasks, or being empathetic. And don’t forget to practice positive self-talk with yourself as well!
Focus on One Thing at a Time:
Managing multiple tasks is difficult for anyone, and it can be even more overwhelming when you have ADHD. Instead of multitasking, try focusing on one task at a time. Break down tasks into smaller, manageable steps. This method can help you stay focused, less anxious, and ultimately help you get more done. It reduces decision paralysis and strengthens executive functioning skills.
Simplify Your Life:
Cutting back on clutter, commitments, and distractions can help reduce stress for both you and your child. Prioritize what is important, and then let go of what isn’t. Focus on activities that help you recharge, such as going for a walk, reading a book, or playing with your child. For me, I had to stop thinking about what I thought other’s would want me to do (RSD) and really focus on what makes me and my family happy.
Stay Connected:
It can be easy to become isolated as a parent with ADHD, but staying connected can help you stay motivated and help you find support when you need it. Join a support group, online forums, or seek out therapy. These resources can help you cope with the challenges of parenting with ADHD and provide new strategies and perspectives.
Practice Mindfulness:
Mindfulness can help you deal with stress, anxiety, and focus by helping you live in the moment and reduce distractions. Take time to practice mindfulness every day, even if it’s just for a few minutes. Simple practices such as deep breathing, meditation, and yoga can help you boost your brainpower, increase your ability to focus, and reduce stress.
Celebrate Success:
As a parent with ADHD, sometimes you get so caught up in what you haven’t done that you forget what you have accomplished. Celebrating the small achievements every day can help improve your confidence and motivation while giving your child a good example of self-compassion.
Parenting is difficult, but it can be even more challenging when you have ADHD. However, by creating structure, using positive reinforcement, simplifying your life, staying connected, practicing mindfulness, focusing on one task at a time, and celebrating successes, you can overcome these challenges and become the parent you want to be. Remember, having ADHD is not a curse; it’s a unique way of thinking and experiencing the world.
