top of page

Resetting Routines: Navigating the Back-to-School Transition for ADHD Parents

The back-to-school season brings fresh schedules, new responsibilities, and—let’s be honest—a whole lot of overwhelm. For parents with ADHD, this transition can feel like jumping into a brand-new workout routine with no warm-up.


🎥 Prefer to watch instead of read?

Catch the full conversation from our recent live event:

Featuring Agave Health ADHD Coach, Kristina Proctor



Why Is This Transition So Hard for ADHD Parents?


The short answer? Executive function overload.


Moving from summer’s loose structure to the rigid demands of the school year taxes your brain’s ability to plan, organize, and manage time. ADHD brains struggle to shift gears quickly—and back-to-school season requires multiple gear changes at once.


This strain can leave you feeling frazzled, behind, or even ashamed. But as Kristina said, “It’s not a personal failure. It’s your brain working overtime.”



The Power of Structure—With Flexibility


If structure feels restrictive to your ADHD brain, you’re not alone. But Kristina offers a reframe: Structure doesn’t mean rigidity—it means support.


She suggests using the “Good, Better, Best” model to create flexible routines. For example:


  • Best: A warm, sit-down breakfast like eggs and toast

  • Better: A bowl of cereal ready to go

  • Good enough: A protein bar grabbed on the way out the door


“Everyone still has full tummies, and that’s a win,” Kristina reminds us. Having backup plans already in place gives you structure that doesn’t fall apart when life happens.



Smooth(er) Mornings Start the Night Before


The secret to a smoother morning? It doesn’t start in the morning at all.


Kristina recommends identifying your friction points (like picking clothes or finding socks) and tackling one the night before. Even small changes—like putting socks in shoes by the door—can build momentum and reduce stress.


Bonus tip: Do the same for your kids. Creating visual checklists (even with pictures for younger kids) can offload mental strain and help them take more ownership over their routines.



Creating a Transition Ritual After School


That post-school window—between pickup and dinner—can be pure chaos. To ease the transition, Kristina encourages parents to first ask: How am I regulating myself right now?


Instead of rushing into homework or chores, try a short decompression routine. In Kristina’s house, it’s:


  • A snack from a personal snack box

  • 30–45 minutes of quiet time

  • Then a gentle re-entry into family activities


If time is tight (hello, baseball nights!), find your “minimal viable routine.” Maybe it’s sandwiches before practice and a heavier snack afterward. The key is to prioritize regulation—for both you and your child—even in small ways.



Preventing the Paperwork Pileup


From digital sign-ups to forgotten permission slips, school paperwork is a mental minefield. Kristina’s advice: Stop relying on memory.


Use external systems like:


  • A physical “landing zone” for folders and forms

  • Digital calendars with reminders

  • Weekly check-ins to review what’s due


And most importantly—give yourself grace. Everyone misses something eventually. It doesn’t mean you’re failing; it means you’re human.



When Routines Break Down


If your routine isn’t working, don’t scrap the whole thing.


Instead, ask:


  • What is working?

  • What one small tweak could improve it?

  • Am I giving myself enough time or flexibility?


Even something as simple as moving bedtime 10 minutes earlier or putting backpacks by the door can shift things in a better direction. And for the inevitable rough mornings? Keep “car bars” (aka emergency protein snacks) and a few dollars in your glove box. It’s a small act of self-kindness that goes a long way.


Regulating Yourself: The HALTS Check-In


When spiraling starts, Kristina recommends the HALTS method:


  • Hungry

  • Angry

  • Lonely

  • Tired

  • Sensory overload


Ask yourself: What do I need right now? Is it a snack, quiet, comfort clothing, or connection? These micro check-ins help you regulate and model emotional awareness for your kids.



One Final Permission Slip


Kristina closed the conversation with this powerful reminder:


“You have permission to choose good enough—and let that be your win for the day.”

ADHD parents often set impossibly high standards. But sustainable routines don’t come from perfection. They come from progress, reflection, and a whole lot of self-compassion.


Need More Support?


At Agave Health, we understand the unique challenges ADHD parents face—because we live them too.


If you’re feeling stuck in the school-year scramble, our ADHD coaches and therapists can help you reset your routines, regulate emotions, and find strategies that actually work for your brain. You don’t have to do this alone.


👉 Ready to get started? Download the app

 
 
 

Comments

bottom of page