Helpful Tips for Supporting Your Teen With ADHD

Do you feel your teen is easily distracted? Or that they can’t sit still? Do they never seem to listen, no matter how many times you ask them to clean their room or do their homework? These behaviors do not necessarily mean they are trying to disrespect you, however it could mean that your kiddo is struggling with ADHD (Attention-Deficit/Hyperactivity Disorder).

ADHD is more than just hyperactivity though; it often leads to impulsive decision-making, difficulty with emotional regulation, and struggles with executive functioning. This can be incredibly frustrating as parents, especially if you feel lost on how to help. Don’t worry, there are methods out there for you! Even though teens are becoming more independent, they still need their parent’s love and support.

1. Establish Consistent Routines

ADHD brains thrive on structure. A consistent daily routine reduces stress and gives your teen a sense of control.

Create a visual schedule for the day that includes meal times, time for homework, extracurriculars, appointments, and downtime. Place this schedule where your kid can see it, either on their phones or on the fridge.
Use reminders and alarms to help your child manage their time and stay on task between activities.
Stick to regular sleep and wake times to regulate your child’s body and stabilize their energy and moods.

2. Break Down Tasks

Large assignments or time-consuming chores can feel overwhelming for teens, which may lead them to procrastinate or avoid these tasks altogether.

Help your teen break down these tasks into smaller steps, carving out time limits and guiding them through step-by-step.
Use check lists and cross off items when they’re complete to build a sense of accomplishment.
Celebrate any progress your teen makes, as positive reinforcement can boost motivation.

3. Create a Supportive Environment

Distractions can disrupt productivity quickly with those who have ADHD, so it’s important to design an environment that supports focus.

Set up a quiet workspace away from screens or any other distractions.
Provide fidget tools or background noise that may help your child concentrate better.
Encourage using timers to allow your teen to take 10-15 breaks throughout their study time, as it can sustain their attention longer.

4. Improve Communication Skills

Teens with ADHD struggle with regulating their emotions, which can lead to miscommunications at home or with friends.

Use active listening techniques—repeat back what your teen says to show your understanding.
Avoid excessive criticizing or lecturing, for these can trigger defensiveness or shutdown.
Ask non-judgmental, open-ended questions to help your child with critical thinking and problem-solving.

5. Encourage Physical Health

A healthy body supports a healthy brain, especially for those with ADHD.

Encourage daily physical activity, whether it’s playing sports, or even just taking a walk.
Prioritize eating full-course meals and getting enough protein, for this helps with focus.
Limit sugary snacks or heavily processed foods, which may increase hyperactivity and lead to energy crashes.

6. Teach Emotional Regulation

Teens with ADHD have a hard time expressing emotions effectively and calming themselves down when feeling overwhelmed.

Introduce mindful practices, like taking a few deep breaths or meditating.
Help your teen identify emotional triggers so that they may learn how to communicate their needs and cope with their feelings.
Model calm responses because your emotional control teaches them how to control theirs.

7. Collaborate with Teachers or School Counselors

Academic challenges are a common frustration for teens with ADHD.

Meet with your child’s teachers and discuss classroom accommodations, such as extended test time or specific seating.
Request a 504 plan or an IEP if possible to ensure educational support is in place.
Stay in regular contact with school staff to monitor progress.

If you and your teen are still feeling overwhelmed, therapy can help! Working with a therapist who specializes in ADHD work can help your teen develop self-awareness, coping strategies, and emotional resilience. Call us for more information about our different teen therapy options!