You don’t need to plan out every moment of your child’s day, but having a schedule can help them feel more secure. Be careful not to overschedule. Having too many activities in a day can be exhausting to your child. Give them downtime, too. [2] X Research source
Foods high in omega-3 include fish, chia seeds, flaxseeds, walnuts, and soybeans. [5] X Research source Some people recommend cutting out food additives and dyes. While studies are inconclusive on whether this is effective, it may help children with food allergies or sensitivities, so it doesn’t hurt to try. [6] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source
Toddlers between 12 months and two years old should be getting around 11 to 14 hours of sleep, including their naps. Children between 3 and 5 years old need between 10 and 13 hours of sleep per night. [10] X Research source Kids between 6 and 12 years old need between 9 and 12 hours, and teens need between 8 and 10 hours. [11] X Research source If your child frequently has difficulty falling asleep, often wakes in the middle of the night, or shows signs of a sleep disorder, make an appointment with their doctor.
Walk with your child to school, if you live close enough. Take them to the park to play on the playground or ride their bike. Go to an indoor play area with your child. Practice yoga or tai chi with your child. Try sports that they enjoy. (Keep in mind that some kids may dislike organized sports and prefer playing on their own or with friends. ) Look for extracurriculars that get them active, like martial arts or dance classes. If you’re stuck inside, try hopscotch in the hallway, playing volleyball with a balloon, or dancing to music. [14] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source Consider downloading or buying exercise games or apps.
Allow your child a set amount of screen time for necessities, like schoolwork, and limit the amount of time they spend online, texting, or watching TV. (The American Academy of Pediatrics recommends no screen time for children under 18 months, one hour per day for children ages 2 to 5, and to set “reasonable limits” after that age. )[18] X Research source For younger children, use “tech time” for educational programs or apps and seeing family or friends on video chat. Encourage their play to be in real life, not on the screen. [19] X Trustworthy Source Child Mind Institute Nonprofit organization providing evidence-based care for children with mental health and learning disorders and their families Go to source Don’t let anyone watch TV or use phones or computers while eating. Use this time for talking instead. (You may also want to ban electronic devices from certain rooms, such as bedrooms. )[20] X Trustworthy Source Child Mind Institute Nonprofit organization providing evidence-based care for children with mental health and learning disorders and their families Go to source Have your child get off their devices at least an hour before they go to bed. (You may also want to use a blue light filter on their devices. )[21] X Research source
Life stressors—like moving house, parents separating, a birth or death in the family, financial issues, or starting a new school—can cause hyperactivity in children. Check in with your child regularly and help them cope. [23] X Research source Avoid exposing your child to things that might frighten them, such as scary or violent movies or news stories involving violence.
Eat meals together. Play together. Learn about what your child likes, and let them talk about it and explain it to you. Read books together, and read them bedtime stories. Let your child come to you when they need to talk, and give them your full attention. (Don’t force them to talk if they don’t want to, however. )
Younger children generally need to move more; three-year-olds can usually only sit still for around five to ten minutes, while five-year-olds can only sit for around 15. By the time they’re seven, they should be able to sit still for around 25 minutes. [26] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source
“We walk when we’re in the doctor’s office. " “Indoor voice, please. " “Be gentle with your friend. " “Feet on the floor. "
Some kids stay calmer with stress balls or quiet fidget toys, while others end up distracted by them. Let your child try them and see if it helps. [30] X Research source If the fidgeting becomes disruptive, gently remind your child to rein it in, or offer an alternative.
Reading books Coloring or drawing Making crafts Singing calm songs Playing with toys like play-dough, slime, or bubbles
Praise specific behaviors. Instead of “Nice work!”, say, “I’m proud of you for working so hard on your homework, and taking a break when you got frustrated. " Instead of “Thank you,” say, “Thank you for raising your hand and waiting until I called on you. " Only intervene with negative behaviors if it’s actually causing a problem (for instance, if your child starts roughhousing with others or distracting other children).
Breaks may not need to involve physical activity. Your child might prefer downtime where they can just do something relaxing, like drawing or listening to music. In a classroom environment, your child might benefit from being a classroom helper—for instance, helping to pass out papers or wipe off the whiteboard. [34] X Research source
Give warnings before changing activities. Make these warnings tangible (like “One more round and then we’re moving on”). Redirect your child’s attention if you notice them getting excited or frustrated, and guide them to another activity. [37] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source [38] X Expert Source Kylee MoneyParenting Consultant Expert Interview. 21 May 2021. Separate them from the situation for a moment so they have a chance to wind down. [39] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source
Have your child focus on their breathing. Encourage them to focus on how their breath feels going through their nose, down into their chest, and then how it feels when they release their breath. Take them to a calm place outdoors, if possible. While walking with them, encourage them to pay attention to the sounds, physical feelings, and smells they might be experiencing. When your child is feeling a strong emotion, encourage them to pay attention to how they feel.
Have your child focus on their breathing. Encourage them to focus on how their breath feels going through their nose, down into their chest, and then how it feels when they release their breath. Take them to a calm place outdoors, if possible. While walking with them, encourage them to pay attention to the sounds, physical feelings, and smells they might be experiencing. When your child is feeling a strong emotion, encourage them to pay attention to how they feel.
This space can also be used to help children learn how to take a break when they’re angry, sad, or otherwise emotional.
For example, have the child sit and close their eyes. Ask them to imagine a calm space, like a beach or a forest. Have them pay attention to the sounds that they hear, the wind they feel on their face, and the details they see around them. Using a regular imagined calming space can be helpful.
Have your child think about their legs while breathing deeply and rhythmically. Have them tighten up their leg muscles when they inhale, and relax those muscles with every exhale. Go through different parts of the body until the entire body is relaxed. Have your child curl their hands into fists. Have them inhale slowly, and then as they slowly exhale, have them uncurl a finger. Repeat until all of their fingers are uncurled. [45] X Research source Have your child imagine a warm color or light that surrounds them as they breathe. Imagine this color or light wraps them up to calm them down.
Do not read your child’s journal. They should feel that they can be totally honest in their journal, and respecting their privacy will help them feel safe enough to write what is really on their mind. [48] X Research source
Forgetfulness, difficulty paying attention, not seeming to listen, or disorganization and messiness Blurting things out, talking excessively, often switching activities without finishing them, or physically impulsive behavior Losing things frequently, or not turning in homework assignments Avoiding certain activities or school subjects, or misbehaving when it’s time for these Difficulty with school, academic subjects, or poor grades
Not noticing sounds, smells, tastes, visuals, or physical sensations (like injury) Being overly sensitive to sounds, smells, tastes, visuals, or physical sensations Seeking out a lot of activity, and/or being too rough while playing Loving swings or car rides—or, conversely, getting dizzy with these Repetitive behaviors (also called stims) like hand-flapping, rocking, or spinning
Your child might benefit from therapy if there’s a stressful life event going on. Mental health conditions like anxiety disorders are typically treated with therapy, and a doctor may suggest medication for adolescents.
Deficiencies in certain nutrients Sleep disorders Overactive thyroid
