By Dr. Bryn Hyndman, MD

Summertime can feel intimidating when a teen has ADHD. The wide-open days, heat, disrupted routines, and extra stimulation can all feel like a lot to manage. 

But with a little planning, flexibility, and creativity, summer can also be filled with simple, everyday fun.

Here are a few ideas to help your family stay cool, connected, and occupied this season.

Remember to plan for play

Kindergarten is famous for making time for play: building blocks, toy kitchens, bubbles, music, and movement. Yet somehow, as children grow into teens, the idea of play, especially outside of team sports, can get lost.

This summer, try bringing play back in simple, age-appropriate ways. Pull out board games, trivia, or teach your teen how to play chess. Many high schools are reintroducing chess clubs, and the strategy and problem-solving may appeal to teens who enjoy a challenge.

If you have tennis courts or a table tennis set nearby, grab a couple of racquets and teach your teen a new serve, or simply hit a tennis ball against a backboard.

At home, help your teen sort through items your family no longer uses and organize a garage sale. Let your teen keep half the profits and donate the other half to a charity of their choice.

If you are close to home and need a few giggles, build a backyard obstacle course using milk crates, tent tarps, lightweight plastic balls, or anything else you have on hand. 

Croquet and bocce can also be fun, low-pressure ways to bring movement and play into the day. Or try ping-pong!

You might even try a new take on an old favourite. Uno Flip, for example, is a trickier version of the classic Uno game, and its added layers may intrigue your teen.

When planning a beach picnic or nature outing, consider setting up shade covers and lightweight throws to create cool-down zones. 

Bring a water cooler, simple snacks, and be prepared to move spots if the area becomes too noisy or overstimulating with clashing music, crowds, or loud voices.

Eating and thriving

Food is connected to how we think, feel, and function. 

During the summer months, focus on foods that help your teen feel nourished, hydrated, and steady.

Whole grain foods, plenty of greens, and “eating the rainbow” of colourful vegetables can be beneficial for a growing teen. 

Think yellow peppers, carrots, snap peas, radishes, cucumbers, berries, and other crunchy, colourful options.

Nutritional support may also be helpful for some teens, especially if summer routines make meals less consistent. 

Before starting supplements, speak with your pharmacist, physician, or qualified health professional, especially if your teen takes ADHD medication or has other health concerns.

Some nutrients to ask about may include:

Magnesium, an essential mineral that supports normal muscle and nervous system function. B vitamins, including B6, B12, B1, and B2, which help support energy metabolism and normal nervous system function. Omega-3 fatty acids, which support overall health and are important for brain and eye development.

Energy drinks, sodas, and high-sugar beverages can contribute to excess sugar intake, caffeine exposure, sleep disruption, and energy highs and lows. 

Instead, consider making homemade low-sugar lemonade or sweet tea using decaf Earl Grey with a hint of honey or agave syrup.

Sleep tips

Sleep disruption and inadequate sleep can have a major impact on mood, energy, focus, and feelings of overwhelm. Maintaining a routine, with a little flexibility built in, can help your teen feel more regulated.

Consider setting a consistent bedtime rhythm. For example, your teen might be in bed at 10:00 p.m. with lights out at 10:30 p.m. When possible, power down devices at least one hour before sleep. You can also set allowable screen times during the day to provide structure and predictability.

Of course, summer days are not always predictable. If your teen has had a stimulating day with friends, a family event, or a stretch of very hot weather, try to be gentle and understanding if they are resistant to the usual clock rules.

Classic sleep supports can still make a difference for teens with ADHD. Leave a window slightly open for fresh air, make sure bedding is season-appropriate and not too warm, and do a quick room tidy before bed. 

Some teens also find weighted blankets calming. Materials vary from natural woven cotton to blankets with glass pellet inserts, but the goal is the same: a cozy, comforting feeling that helps the body settle.

Chore chart and schedule

Does one sibling always walk the dog while another loads the dishwasher? Try mixing things up with your ADHD teen and offer choices. One week they might sweep the stairs, and another week they might fold laundry. Keep the goals small, achievable, and clear.

Teens often appreciate ingenuity, novelty, and a fresh idea. Rather than overwhelming them with a long list, create a simple chore chart with one main chore per week. 

Unloading groceries and learning where things go can help a listless teen feel capable and involved. For an eco-theme, your teen could learn how to separate and rinse glass, paper, and compost when possible.

If you’re feeling flustered while busy, maybe preparing dinner or even food for a neighbourhood BBQ, invite your teen into the process.

They can chop fruit into piles of four different colours, grab a tray, and design the arrangement.

Keep in mind that teens with ADHD may find last-minute schedule changes challenging. 

Talk through plans ahead of time and keep a calendar posted on the fridge or in their room. A visible schedule can help them feel more organized, prepared, and calm.

Indoor activity ideas

Many teens with ADHD struggle with forward planning and executive functioning. This can include planning tasks, following through, keeping up with assignment deadlines, and remembering to review or edit schoolwork.

Use the slower pace of summer to help set them up for success. Keep school supplies in multiples at their desk, teach them how to organize a binder, and show them how to log appointments in an agenda or digital app.

Short meditation videos or calming music on a meditation app can also be gentle ways to introduce breathwork. Start small: two minutes one week, then five minutes the next.

You might also create a calm corner in the house with throw pillows, beanbag chairs, an art station, or a small bookshelf. This gives your teen a place to reset when emotions, noise, or stimulation feel like too much.

Consider booking an evidence-informed online CBT course, webinar, or practical workshop that offers tools for your family’s needs. 

This can be supportive for caregivers and for teens themselves. It can also introduce your teen to the skill of networking. Meeting or hearing from others with similar experiences can be reassuring and encouraging.

Remember to recharge

The needs of a child can feel all-encompassing, especially during the summer months. But your own rest matters too. A short walk, a stretch class, Zumba, or quiet time with a mug of tea and a book can help restore your balance.

Teens thrive with predictable, calm parenting. They benefit from knowing the rules, understanding the shape of the day, and trusting that they can turn to you for support when emotions feel overpowering.

Remember to stay flexible with your family schedule during the hotter months. Give yourself permission to rest, power down your own phone early, eat well, and stay hydrated, especially when special events or busy days demand more from everyone. 

Dr. Bryn Hyndman, MD 
(with contributing editor Nancy Hyndman). Dr. Bryn is creating a virtual educational platform for women to transform their #healthesteem. You can follow her @drbrynMD.