Living with ADHD 

Caring for a child with attention deficit hyperactivity disorder (ADHD) can be draining.

The impulsive, fearless and chaotic behaviours typical of ADHD can make normal everyday activities exhausting and stressful.

Ways to cope

Although it can be difficult at times, it's important to remember that a child with ADHD can't help their behaviour. People with ADHD find it difficult to suppress impulses, which means they don't stop to consider a situation or the consequences before they act.

If you're looking after a child with ADHD, you may find the below advice helpful.

Plan the day

Plan the day so your child knows what to expect. Set routines can make a difference to how a child with ADHD copes with everyday life.

For example, if your child has to get ready for school, break it down into structured steps, so they know exactly what they need to do.

Set clear boundaries

Make sure everyone knows what behaviour is expected, and reinforce positive behaviour with immediate praise or rewards. Be clear, using enforceable consequences if boundaries are overstepped (such as taking away a privilege) and follow these through consistently.

Be positive

Give specific praise. Instead of saying a general, "Thanks for doing that," you could say, "You washed the dishes really well. Thank you." This will make it clear to your child that you're pleased, and why.

Giving instructions

If you're asking your child to do something, give brief instructions and be specific. Instead of asking, "Can you tidy your bedroom?" say, "Please put your toys into the box, and put the books back onto the shelf." This makes it clearer what your child needs to do and creates opportunities for praise when they get it right.

Incentive scheme

Set up your own incentive scheme using a points chart or star chart, so good behaviour can earn a privilege. For example, behaving well on a shopping trip will earn your child time on the computer or some sort of game. Involve your child in it and allow them to help decide what the privileges will be.

These charts need regular changes or they become boring. Targets should be:

  • immediate (for example, daily)
  • intermediate (for example, weekly)
  • long-term (for example, three-monthly)

Try to focus on just one or two behaviours at a time.

Intervene early

Watch for warning signs. If your child looks like they're becoming frustrated, overstimulated and about to lose self-control, intervene. Distract your child if possible, by taking them away from the situation, which may calm them down.

Social situations

Keep social situations short and sweet. Invite friends to play, but keep playtimes short, so your child doesn't lose self-control. Don't aim to do this when your child is feeling tired or hungry, such as after a day at school.


Make sure your child gets lots of physical activity during the day. Walking, skipping and playing sport can help your child wear themselves out and improve their quality of sleep. Make sure they're not doing anything too strenuous or exciting near to bedtime.

Read our page on health and fitness, which includes information on getting active, and how much activity you and your child should be doing.


Keep an eye on what your child eats. If your child is hyperactive after eating certain foods, which may contain additives or caffeine, keep a diary of these and discuss them with your GP.


Stick to a routine. Make sure your child goes to bed at the same time each night and gets up at the same time in the morning. Avoid overstimulating activities in the hours before bedtime, such as computer games or watching TV.

Night time

Sleep problems and ADHD can be a vicious circle. ADHD can lead to sleep problems, which in turn can make symptoms worse. Many children with ADHD will repeatedly get up after being put to bed and have interrupted sleep patterns. Trying a sleep-friendly routine can help your child and make bedtime less of a battleground.

Read more information about creating a bedtime ritual for better sleep.

Help at school

Children with ADHD often have problems with their behaviour at school, and the condition can have a negative impact on a child's academic progress.

Speak to your child's teachers or their school's special educational needs co-ordinator (SENCO) about any extra support your child may need.

Adults with ADHD

If you're an adult living with ADHD, you may find the following advice useful:

  • Make lists, keep diaries, stick up reminders and set aside some time to plan what you need to do if you find it hard to stay organised.
  • Let off steam by exercising regularly.
  • Find ways to help you relax, such as listening to music or learning relaxation techniques.
  • If you have a job, speak to your employer about your condition, and discuss anything they can do to help you work better.
  • Talk to your doctor about your suitability to drive, as you'll need to tell the Driver and Vehicle Licensing Agency (DVLA) if your ADHD affects your driving.
  • Contact or join a local or national support group  these organisations can put you in touch with other people in a similar situation, and they can be a good source of support, information and advice.

For more advice, you can read about living with ADHD on the AADD-UK website. AADD-UK is a charity specifically for adults with ADHD.

AADD-UK also has a list of adult support groups across the UK.

Page last reviewed: 25/04/2016

Next review due: 25/04/2018