How Can I Help My Child with ADHD Focus and Stay on Track at Home?

Oct 14

By Julie Diamond

For more ideas to help you support your child with ADHD, check out a previous article I wrote ‘How Does a Child With ADHD Learn Best?’

October is ADHD Awareness Month, a time to better understand and support children who think, learn, and process the world in wonderfully unique ways. As teachers, we know that ADHD (Attention-Deficit/Hyperactivity Disorder) doesn’t mean a child can’t focus. It means they need the right supports, tools, and structure to succeed.

At home, parents play a vital role in helping children with ADHD build confidence, independence, and healthy routines. In this week’s blog, I provide some simple, teacher-recommended strategies that can make daily life smoother and more positive for you and your child.

🕒 1. Use a Timer to Build Focus and Momentum

Many children with ADHD struggle to get started on tasks that feel overwhelming. A visual or auditory timer can turn an open-ended task into something manageable.

Try the “10-Minute Challenge”: set a timer for 10 minutes and ask your child to focus until it rings. Often, just getting started is the hardest part, and once the timer goes off, they may be ready to keep going.

You can also use timers for breaks. For example, “Work for 15 minutes, then take a 5-minute break.” This structure mirrors strategies teachers use in classrooms to keep energy and attention in balance.

⏰ 2. Give a Heads-Up for Transitions

Transitions, which are moving from one activity to another, can be especially tough for children with ADHD. Abruptly stopping a preferred activity (like playing a game) to do something less fun (like homework or bedtime) can lead to frustration or resistance.

Giving advance notice helps. A simple, calm warning like, “In five minutes, it’ll be time to clean up and get ready for bed,” allows your child’s brain to prepare for the change. I like to use visual countdowns, such as setting a timer with soft music on YouTube, or using a “transition chart” to help make time feel more concrete.

📋 3. Use a To-Do Checklist

Children with ADHD often struggle with working memory, which means they might forget steps in a routine even if they’ve done it many times. A checklist takes the pressure off their memory and gives them something visual to follow.

You can create checklists for daily routines, like:

Morning: Eat breakfast, brush your teeth, get dressed, eat breakfast, pack a backpack*. *Though for easier mornings I recommend having your child to pack their backpack the night before.
Homework: Create a To Do list, silence your phone and all other distractions, start the 15 minute timer, read the instructions, complete question #1, reread your work, make changes, look at your To Do list for the next step.

You’ll quickly learn if your child needs the steps broken down into smaller steps. If so, model it for them and then gradually have your child help you break them down.

Make it visual and fun: use pictures for younger kids, or let older children design their own checklist and check off boxes with a dry-erase marker. This builds independence and a sense of accomplishment.

🧘 4. Create a Calm, Predictable Environment

Children with ADHD often thrive when they know what to expect. Try setting up consistent routines for mornings, homework time, and bedtime. Having a designated workspace (even a small, tidy area at the kitchen table) helps minimize distractions. Check out a previous blog I wrote about how to create the perfect study space at home.

Movement is not misbehaviour. It can actually help your child focus and process information better.

Try:

Letting your child pace in a designated area while you scribe their ideas 🏃‍♂️
Offering alternative seating options like a beanbag, exercise ball, or wobble cushion
Incorporating short “movement breaks” every 10–15 minutes, like stretching, jumping jacks, or a quick lap around the room

These strategies give children the chance to move while staying engaged, helping them feel calm in the chaos and ready to learn.

💬 5. Use Positive Reinforcement Frequently

Children with ADHD hear a lot of “no” and “stop that” during their day. Make a conscious effort to catch them doing well and offer specific praise:

“I love how you started your homework right when I asked!”
“You remembered to check off every step on your list! Great job staying focused.”

Small celebrations of effort go a long way toward building motivation and self-esteem.

💡 6. Remember: Support Beats Perfection

Parenting a child with ADHD can be challenging, but it’s also incredibly rewarding. These children are often creative, curious, energetic, and full of ideas. With structure, encouragement, and understanding, they can thrive at home and at school.

If you’re looking for personalized strategies or academic support tailored to your child’s learning style, Diamond Teachers Group can help. Our certified teachers use strengths-based approaches to help students with their executive functioning skills, build their confidence, and shine bright, in and out of the classroom.

Julie Diamond