Summer Survival Guide: How to Create an Activities Menu for Kids with ADHD

It can be hard enough to reduce screen time for kids in general, but the often unstructured and indoor nature of summers in the Phoenix Valley can unlock a new level of difficulty for parents of children with ADHD. While getting out of the house is a great way to spend the break, it isn’t always a sustainable choice for the long haul.

For many parents, hearing comments like ‘I’m bored’ and ‘There’s nothing to do’ signals a familiar struggle: decision fatigue. This is particularly true for children with executive function disorders. Decision fatigue occurs because “ADHDers struggle to filter out irrelevant information to focus on what’s most important. The struggle can lead to a significant cognitive load as information is weighed, making even small decisions feel big” (Michael Ascher, M.D., and Lauren Ascher, J.D. M.S.T., 2024). 

ENTER: THE ACTIVITIES MENU

Feeling overwhelmed by the task of choosing what to do during the day, amplified by a reduced sense of structure in general, can be a recipe for meltdowns and conflict. Fortunately, simplifying daily decisions with an activities menu can help prevent them. Working together with your child, brainstorm as many activities as you can. Providing a guided list of non-electronic activities offers a simple resource that encourages them to get creative about how to keep themselves entertained and empowers them with the gift of both structure and choice.

CREATE CATEGORIES

Aim for a variety of activity types, such as physical movement, art, music, reading, play, etc. Movement might include dancing to music, playing hide and seek, or following guided exercise videos for children. If reading and writing are generally a challenge, these can be more exciting after a trip to the library for new material, or when writing a letter to a family member who lives far away. For playtime, they might list the toys currently in their room, such as legos, blocks, and puzzles. If encouraging your child to entertain themselves more independently is a priority, it can also be helpful to create a list of activities that can be done alone versus collaboratively, such as coloring on their own or playing a board game together. 

ON THE HUNT FOR IDEAS

Running out of ideas? Check out Peak’s article on Summer Boredom Busters. Make a research project out of it on Google to see what new ideas you can read about. An adventure together around the house might discover an old pack of bubbles from a birthday party, some cake mix that hasn’t been baked yet, or other small surprises lying around. Even a sheet in the hall closet could become ‘Build a fort’ on the activity menu. Is the list getting too long? Write the ideas on slips of paper in a jar to be pulled as needed throughout the day. Or, the menu can be spread out as separate lists for different days, to help mix things up.

TAKEAWAYS

• Summer boredom can lead to cognitive overwhelm as children with ADHD try to decide what to do with their free time.

• Creating an activities menu can provide a sense of structure and empowered choices, while also reducing screen time and promoting creative problem-solving.

• Activities menus are ideally designed around non-electronic entertainment, and they incorporate variety in the types of choices provided.

Written by Brandi R.

Summer Boredom Busters

As the initial excitement of summer vacation wears off, children may be searching for ways to fill their time normally spent in school. Summer days most likely feel longer for children as they transition from spending their weekdays filled with content, routines, and tightly wound schedules at school to a looser summer schedule. And while your child may be enrolled in summer school, camps, sports, or other activities, it can be challenging to fill an entire day with engagement all summer long. So, what can you do when your child is looking for “summer fun” on a slow day or a day without pre-planned activities? Here are some boredom busters to boost your child’s excitement this summer.

Physical Activity

• Create an obstacle course and try to beat your previous record each week!

• Watch self-guided fitness or mindfulness videos that model how to complete exercises.

• Find movement-based brain breaks for kids. These can easily be searched on YouTube! There are many to explore until your child finds a specific type they like.

• Create active routines: riding bikes, taking walks, practicing sports, etc. for a specific amount of time each day.

• Spend time doing outdoor activities: jump rope, hula hooping, jumping on the trampoline, etc.

• Invite water play, such as running through a sprinkler, swimming at the pool, or using a Slip N’ Slide.

ways to Express Creativity

• Create a Summer Boredom Buster ​​Bucket List and pick one task to complete each day.

• Complete a scavenger hunt.

• Pick up new hobbies, such as painting, drawing, dancing, jewelry making, pottery, and more! Many stores have kits you can buy for guided practice.

• Try cooking or baking new recipes. 

• Draw pictures using guided videos from Art for Kids Hub.

• Explore photography with a class or on your own by taking pictures of different interests.

• Build with legos, blocks, or other household items.

• Run a lemonade stand.

• Play with sidewalk chalk. 

• Try journaling or expressive writing. Kids can set a timer for free-writing, write about nature topics, write stories in sidewalk chalk, keep a daily journal reflection, etc!

Learning opportunities

• Explore a new language with different apps, such as Duolingo, Rosetta Stone, Gus on the Go, and more.

• Make observations and/or hypotheses about an interesting topic. If up for the challenge, create a plan to test the hypothesis. 

• Keep an exploration journal of new places visited, nature walks taken, or parks visited!

• Spend time focusing on handwriting practice: always check for correct capitalization. punctuation, spelling, and complete sentences!

• Try puzzles, strategy games, chess, educational apps, logic puzzles, etc.

• Create and complete a reading challenge, especially with a fun, new book.

• Make a daily routine and hang a poster in your room with the details.

• Help plant or care for a garden.

• Make an invention. Draw a picture, create a model, write about it, and explain how the invention can be used by others.

Summer can be the perfect time to try a new hobby, explore new ideas, or strengthen the skills your child already has. There are many ways to help empower your children this summer! Children can use this time to create daily routines of their own and feel a sense of independence. However, as you help fill your child’s summer days with engaging activities, don't forget the importance of downtime, which can be a great way to incorporate different mindfulness activities, such as drawing, journaling, or yoga!

Written by Ami Z.

Exploring the Past: Engaging Children in History Through Travel

Children are natural explorers, full of curiosity about the world. With summer in full swing, vacations and trips provide a golden opportunity to tap into their natural wonder and enlighten them about the rich history that can be discovered through travel. This blog will dive into creative and unique ways to engage children in the captivating narratives of our past, connecting their travels to a deeper understanding of history.

Plan Visits to Historical Sites

When planning your family vacations, make it a point to include visits to historical sites. These can include a wide range of locations, from museums to ancient ruins and renowned landmarks. Many historical landmarks and museums offer guided tours or activities tailored specifically for children, heightening their interest in the subject matter. To up the excitement factor, consider organizing a scavenger hunt related to the specific landmark or site. This interactive approach not only engages children, but also allows them to more actively participate in history.

Utilize Guidebooks

Prior to your trip, consider investing in guidebooks or exploring online resources that outline various places of historical significance in your chosen destination. Involve your child in the process, exploring different possibilities and discussing what interests them most. Guidebooks and websites often include an array of historical facts that can provide a valuable context to the upcoming trip, building both curiosity and anticipation.

Make History Hands-On

Enlivening history through hands-on activities can be an extraordinary way to create an immersive learning experience. Encourage your child to try historical foods, witness plays or reenactments, participate in traditional crafts, or explore the musical traditions of the region. These types of experiences will not only deepen their appreciation for history, but also foster more of a connection to the culture and people of the past.

Attend Cultural Events

Research and identify cultural events taking place during your travels. Attending these events exposes your child to many different historical perspectives through unique traditions, music, food, activities, displays, and art. By immersing themselves in shared experiences of the culture, children gain a broader understanding of the historical context in which it all unfolds.

Document Your Travels

Capture cherished memories by taking plenty of photos, videos, and jotting down favorite moments from your trip. Once you return home, involve your child in the process of creating a scrapbook, PowerPoint presentation, or video slideshow to recount their experiences. This interactive reflection reinforces their learning and allows them to showcase their newfound knowledge to family and friends.

By taking the time to emphasize history through travel, you provide your child with a deeper appreciation of those who came before us. By gaining insights into the past, they can contemplate the contributions they themselves may make in shaping the future!

Written by Laine J.