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Helpful tips to cope with ADHD

Dr. Varsha Manohar

Pediatrician and Pediatric Neurologist

What is ADHD?

It is a brain condition that affects children’s ability to pay attention and focus on a task. Kids with ADHD often cannot sit for long when expected, get distracted easily, and often abandon one task for another.

How can I know if my child has ADHD?

If your child has any of the following symptoms then you should think of consulting your doctor

  • .Children with ADHD often struggle to focus, pay attention, or filter out distractions, leading to forgetfulness, daydreaming, and difficulties completing tasks.
  • .Furthermore, excessive fidgeting, restlessness, inability to sit still, or excessive talking are commonly seen in them.
  • .Acting without thinking through consequences, blurting things out, or struggling with patience and waiting.

Consequences of ADHD

If ADHD symptoms are not treated in childhood, then they may face issues like- low self- esteem, anxiety, depression, and decreased scholastic performance.

Tips to manage ADHD

1. Structure and Organization:

1.1. Create routines and schedules: Having a predictable daily routine can help your child stay on track. One can use calendars, planners, and to-do lists to help their child stay organized

1.2. Break down large tasks into smaller steps: Big tasks can be overwhelming for a child with ADHD, so break them down into smaller, more manageable chunks. This will make them seem less daunting and help them stay focused.

1.3. Rewarding good behavior:

2. Focus and Attention:

2.1. Minimize distractions: Find a quiet place for homework and school assignments. This will help your kid stay focused on the task at hand.

2.2. Use timers: Set timers to help them stay focused for short bursts of time. Take short breaks between each timer to refresh the child’s mind and avoid burnout. One can use 20-10 rule, 20 minutes of work, 10 minutes break. This cycle can be repeated for 3-4 times.

2.3. Fidget toys: Fidgeting can help some children with ADHD focus and release excess energy. Give them a fidget toy in hand to use when they are feeling restless.

2.4. Listening to soft music will help to increase attention and reduce mood swings.

3. Healthy Habits:

3.1. Exercise regularly:

3.2. Eat a healthy diet: Choose foods that are rich in nutrients like protein, fiber, and omega-3 fatty acids.

3.3. Get enough sleep: ADHD and sleep problems are very common. Aim for 7-8 hours of sleep each night.

Additional Tips:

1. Seek professional help: If your child is struggling to manage ADHD symptoms, consult a pediatric neurologist. They can provide you with additional support and resources.

2. Be patient and kind to your child: Managing ADHD takes time and effort. Don't get discouraged if your child cannot manage it. Just keep working at it and be patient.

3. With patience, compassion, and the right medical help, you can manage your child with ADHD to lead a better life.