Coping With Summer Unstructured Time When You Have ADHD

Summertime can cause an increase in depression and anxiety for people with ADHD.

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For many, summertime is a welcome break. However, for people with ADHD, the lack of routine and change in schedule can be a significant challenge. In addition, you may have children that are out of school, adding to a feeling of being overwhelmed. Summertime can lead to increased feelings of anxiety, depression, and even questioning your abilities as a parent. Here are some practical tips to help navigate the summer months with ADHD.

1. Establish a Daily Routine

Having a daily routine is one of the most effective ways to cope with unstructured time. While the idea of a rigid schedule may seem unpleasant at first, having a routine can provide the structure you need to encourage mental well-being. Start by setting a consistent sleep schedule. Plan your day in blocks of time dedicated to various activities, such as exercise, hobbies, chores, and relaxation. Schedule in free time as well. A planner or digital calendar can help visualize your day and ensure you stick to your routine. Consider using a different color for each activity if you use a digital calendar. The ADHD brain tends to respond positively to color coding.

2. Break Tasks into Manageable Chunks

ADHD can make starting and completing tasks difficult. If you have ADHD, you most likely have impairments in executive function. Having executive function impairment means getting motivated and staying motivated is difficult. Breaking tasks into smaller pieces is a must when you have ADHD. Set a timer for a maximum of 30 minutes to work on a single task. If you want to clean your closet, spend 30 minutes sorting through one small section, not the whole thing. Having someone in the room with you while you work, known as a “body double,” can also help you stay on task.

3. Make Physical Activity a Priority

Regular physical activity is beneficial for everyone, but it is essential for people with ADHD. Exercise helps reduce impairment from ADHD symptoms by increasing serotonin and dopamine levels in the brain, which improves mood, focus, and attention (Chan et al., 2022). Add physical activity into your daily routine, whether a morning walk or playing with your kids or pets. Some studies suggest that people with ADHD experience a reduction in symptom severity when they spend time outside (Hood & Baumann, 2024).

4. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can help manage anxiety, depression, and ADHD. Deep breathing exercises and other “grounding” techniques have been found to reduce ADHD symptom impairment (Cairncross & Miller, 2020). Apps and videos can provide easy-access ways to practice mindfulness.

5. Create a Supportive Environment

Interactions with the people you are close to can determine how you take care of yourself and your ADHD symptoms. Create a supportive environment by communicating your needs to family and friends. Be open if you need assistance, especially if you are struggling while your kids are out of school. Also, consider whether you need to limit contact with family and friends who have not been supportive of you or your ADHD diagnosis. Additionally, consider joining support groups or forums for additional emotional support.

6. Keep an Eye on Isolation

Social interaction is essential for mental well-being, especially during unstructured time. The amount of social time a person needs depends on the individual. If you are having increased anxiety, depression, or ADHD symptom impairment, you may be isolating yourself from others. You may also have social anxiety in addition to ADHD. It is essential to schedule some activities where you are with other people, whether virtually or in person.

7. Continue Taking Your Medication as Prescribed

Continue taking your medication for ADHD as prescribed unless your prescriber instructs you otherwise. Check to see that your stimulant medication is “on board” if you are working on tasks that require focus and concentration. Sometimes, people with ADHD stop taking their medication because they feel they “won’t need it as much” during the summer. However, you still have responsibilities and tasks to complete during the summer. Studies have found that taking medication breaks can result in more significant impairment for people with ADHD, including increased issues with the legal system (Rosenau et al., 2024).

8. Seek Professional Help if Needed

If you find your ADHD symptoms are getting worse during the summer, or if you have increased anxiety or depression, contact a mental health professional. Many people with ADHD face increased struggles during the unstructured summer months. Also, contact your prescriber if you take medication, as adjustments or changes may be necessary.

ADHD Essential Reads

How to Tell if You Have an Attention-Deficit

Living With and Learning From Inconsistent Behavior in ADHD

Coping with unstructured time during the summer when you have ADHD requires a balance of structure and self-care. By establishing a routine, making time for physical activity, practicing mindfulness, taking your medication as prescribed, having social contact, creating a supportive environment, and seeking professional help if needed, you may have an easier time during the summer.

To find a therapist, visit the Psychology Today Therapy Directory.

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