[June Newsletter] Summer and Structure: ADHD Tips for Staying on Track During Breaks
- Gretchen Pound, PhD
- Jun 5
- 2 min read
Hello
With summer approaching, the usual routines of school and work begin to shift — sometimes dramatically. While this can be a welcome break, for individuals with ADHD, the sudden lack of structure can lead to dysregulation, frustration, and a loss of progress made during the year.
The good news? With a few thoughtful strategies, summer can be both fun and functional. Here are some tips to help maintain structure and emotional balance during the more relaxed months ahead.
🧠 Why Structure Still Matters
Structure provides predictability, which helps regulate attention, emotion, and energy levels. Without it, ADHD brains may feel unmoored, leading to increased impulsivity, forgetfulness, and even mood swings.
🗓️ 5 Summer Strategies to Stay on Track
1. Keep a Light Daily Routine: You don’t need a rigid schedule, but having regular wake-up times, meals, and wind-down routines can anchor the day and reduce stress.
2. Use Visual Schedules or Planners: Whether it’s a whiteboard, calendar app, or printed checklist, visual aids help track time, tasks, and upcoming plans, especially helpful when days blur together.
3. Build in Purposeful Activity: Plan something meaningful each day — it could be a hobby, a creative project, a short outing, or even summer classes. This helps reduce boredom and maintains motivation.
4. Stick to Sleep Routines: Late summer nights are tempting, but irregular sleep can quickly dysregulate mood and focus. Try to keep sleep and wake times within a 1-hour window of the usual schedule.
5. Check in Weekly: Set aside time once a week to review your goals, discuss what’s working and what's not, and make any necessary adjustments. This helps maintain accountability and prevent drifting off course.
💬 Therapist’s Tip
Transitions, even positive ones, can be tricky for ADHD brains. Be compassionate with yourself or your child — perfection isn’t the goal. Consistency, flexibility, and support make the biggest difference.
Need Support This Summer? If you need help creating a summer routine, managing transitions, or addressing ADHD-related challenges, we’re here for you. Feel free to reach out to schedule a session or get tailored recommendations.
Wishing you a balanced and bright summer ahead!
Warmly,
Gretchen Pound
UPDATES:
Dr. Pound's new practice hours are on Saturday and Sunday from 7 AM to 2 PM.
Please note Dr. Pound's upcoming days off: May 31st, June 1st, 22nd, and 29th.
You can reach Faith for inquiries or to schedule an appointment at (858) 533-1450 from 9 am to 3 pm, Monday through Friday.
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And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD
