September is here, and if you’re anything like me, you’re feeling that familiar mix of relief and anxiety as we say goodbye to summer and brace ourselves for the chaos of the school year. Our summer had a few lazy, go-with-the-flow days, but to be honest—it was mostly anything but relaxed, at least from a parent’s perspective!
Between shuffling from one camp to the next, managing sports practices and tournaments and squeezing in cottage trips, there wasn’t much in the way of a consistent routine. And while summer is undeniably fun, that lack of structure can be particularly tough on kids with ADHD.
Moving from this whirlwind of ever-changing activities into the structured demands of school isn’t just a simple shift—it can feel like trying to keep your balance on a moving treadmill!
This shift isn’t just about getting your kids to bed earlier (if only it were that easy!). It’s really about recalibrating the whole family’s routine to help everyone function at their best, especially when ADHD adds an extra layer of complexity.
Here's a few tips we'll be using this week to help my family ease into the new school year:
For families, routine isn’t just a nice-to-have; it’s essential. ADHD brains, in particular, crave predictability because it helps regulate dopamine levels, which are crucial for focus, motivation, and getting things done. So, when we establish consistent routines, we're supporting the ease and flow of the day and giving our kids (and ourselves) the structure we need to stay on track.
We’re already on the cusp of the new school year, but if you haven’t quite started the routine shift yet (like our family), don’t stress! It’s totally fine to begin now.
Even small, last-minute tweaks can make a big difference.
Instead of overhauling everything, focus on manageable changes. For instance, try creating a wind-down routine at night—something simple like reading a book together or listening to calming music for ten minutes before bed. No need for anything elaborate; the goal is to create a gentle transition into sleep that can naturally help regulate their internal clocks.
In our house, my husband came up with a fun way to ease into bedtime that’s been a real hit. After the kids finish brushing their teeth, we all gather for the daily Wordle & Connections word puzzles.
It’s become our little tradition, signalling that it’s time to wind down. Plus, it’s a calming, low-energy activity that doesn’t get them too revved up before bed, giving us all something to look forward to as part of our evening routine.
If establishing new routines feels like a daunting task, let me introduce you to habit stacking. This strategy involves attaching a new habit to something you already do regularly (you can read all about this concept in James Clear's book, Atomic Habits here).
For example, if your child (or you!) struggles to remember their vitamins in the morning, link it to a routine they’re already doing, like brushing their teeth. This way, taking vitamins becomes just another step in the established morning routine.
Or, while everyone is getting ready for bed, take a couple of minutes to help your kids lay out their clothes for the next day. This simple habit the night before can make the morning routine run more smoothly and reduce decision fatigue, which is a huge win for ADHD brains.
Honestly, some days, my kids even choose to sleep in their clothes! I know it sounds funny, but it really helps speed up the morning rush!
When it comes to managing ADHD, what we eat plays a big role in keeping energy levels and moods stable. But I totally get it—meal prepping can feel like an overwhelming task, especially if you struggle with motivation and the thought of spending an entire afternoon chopping veggies and boiling eggs sounds like a nightmare.
Looking for a more ADHD-friendly approach? Spread out your meal prep throughout the week. If you’re already in the kitchen making dinner, take a few extra minutes to wash and prep some fruit or chop a few veggie sticks for tomorrow’s lunch.
Or, while you’re waiting for water to boil, toss some chicken breasts into a freezer bag with a little olive oil and your favourite seasoning, then pop them in the freezer for an easy meal on a busy weeknight.
By breaking meal prep into smaller, manageable tasks that fit into your existing routine, it feels less like a chore and more like a natural part of your day. This approach not only saves time but also ensures that you’re consistently fueling your family with balanced, nutritious meals that can keep blood sugar levels steady, preventing those dreaded energy crashes and hangry moments.
My Healthy Lunch Blueprint Solution
The dreaded school lunch prep is also top of mind for me right now. I know that including high-protein foods and healthy fats in our kids’ lunches is also a great way to keep them full and focused throughout the day. Foods like cooked chicken strips, eggs, meat, cheese, Greek yogurt, avocados, bananas, nut and seed butter, hummus, beans, and even veggies like spinach, broccoli, and quinoa. All of these keep those energy levels steady and prevent the mid-afternoon meltdowns.
And to make lunch prep even easier, I’ve put together a handy Healthy Lunch Blueprint. It’s a simple guide that breaks down all the components of a nutritious lunch—just pick a few from each category, and you’re set! It takes the guesswork out of packing lunches during those hectic weekday mornings.
As we head into the school year, It’s okay to feel overwhelmed at this time of year and to take things one step at a time. The key is to approach this transition with patience and flexibility, both for your kids and for yourself.
It’s important to remember that there’s no one-size-fits-all solution. If something doesn’t work, don’t hesitate to adjust the plan—it’s about making progress. Start small, build gradually, and before you know it, you’ll have a routine that supports everyone’s needs.
Wishing you & your family a smooth and manageable transition into the school year.
We’ve got this!
Curious about nutrition for your family?
If you’re looking for support with your family’s health goals regarding mental health, ADHD or fostering a healthy relationship with food, feel free to book in a FREE assessment call so we can chat to see if Holistic Nutrition is a good fit for your family!
Amy Jones
BA Hons, BEd, RHN, CNE, OCT
Care-Informed & Health At Every Size® Registered Holistic Nutritionist
Certified ADHD Coach Candidate (iACT)
Canadian School Of Natural Nutrition Instructor
Metabolic Balance® Coach
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