There’s still plenty of summer left to enjoy before cooler temps, earlier sunsets, and new routines take over. But if summer activities have left you feeling more disheveled than relaxed, you’re not alone.
Studies show that routines yield health benefits for all humans. But for those with mental health challenges like ADHD, anxiety, or OCD, routines can be even more important.¹
Rachel Fink, founder and CEO of Parenting Pod and mom of seven, struggles with ADHD, as do some of her kids. “Summertime can indeed become a nightmare if you have children with ADHD,” she says. “The lack of routine and structure can heighten the symptoms, causing not only overstimulation but an increase in ‘misbehavior’ and chaos,” says Fink.
So how do we enjoy the rest of summer when our routines have faded and left us feeling crispy and exhausted?
Here are a few tips:
- Get back to a strict morning routine
Late summer nights are fun in June. But by August, they may have added up to general exhaustion. Which means it’s time for a reset. Try returning to a more strict morning routine–whether the one you use throughout the rest of the year or one that is flexible enough to allow for summer interruptions. The point is that you wake up at a consistent time and work in ways to get focused first thing.
- Incorporate some movement early in the day
You know you’ll go to the pool later so you skipped your morning workout? Yep, us too. Flexibility is key when it comes to keeping up with our health and fitness in the summer. But if your morning workout helps you accommodate big bursts of ADHD energy or mid-day anxiety attacks, then bring it back into the routine. Whether that means an intense workout or a morning stroll while the air is still cool, you’ll feel more balanced all day long.
- Plan some quiet time
Keeping the door open or stopping to chat on your way home because everyone is out and about is always a great vibe. But overstimulation never feels good in your ADHD brain. So plan ahead and schedule a quiet half hour into your day. It’s a great time to meditate, read, or simply just sit and let your brain and body calm down a bit.
- Remind yourself to eat
You’re busy, hot, distracted, and always moving from one thing to the next making mealtimes hard, if not impossible, to stick to. Here’s what you do: take a half hour in the evening to pack a few snacks or plot out where you’ll eat the next day. Keep some shelf-stable favorites (preferably ones that won’t melt!) in your car or bag. Set timers and make a schedule for regular meals and snacks in case you forget. The key is to keep yourself fueled up.
- Set a consistent bedtime
Missing out on late-night summer fun is a bummer. But missing out on an entire day of sunshine because you overslept is too. Sticking to a regular bedtime helps your body be its best so you can enjoy the best that summer has to offer.
¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489
This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a mental health condition. If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or call 911 for a medical emergency.
