Sunday, September 29, 2024

Executive Function Toolkit: Morning routines to get off to a great start

 

Getting out the door can be especially challenging for people with executive function (EF) challenges. There are, however, some steps that can be taken to establish routines that make this easier.

Getting out the door on time starts the night before with a couple activities:

·         Put the backpack and everything needed for the next day together and by the door ready to go. If a lunch needs to be made, make it the night ahead of time and leave it in the fridge. Put a sticky note on the door or backpack to remind someone it is ready to go.

·         Plan what will be worn the next day. There should be no searching for anything, no wavering on which outfit, no finding out that the special x needs to washed in the morning. Check the weather and pick the clothes out.

·         Turn off devices. Phones should be kept out of bedrooms. Parental controls can keep notifications and interactions from being a problem. (If you need help to do this just google the particular device and parental controls.) Use an alarm clock rather than a phone. Cheap alarms (less than $15) are available at Amazon.

·         Set a bedtime and stick to it. Yes, teenagers often have difficulty getting to bed early, but with consistent routines it can work. Preschoolers need 10-13 hours and teenagers need 8-10 hours of sleep per night. If children do not get enough sleep, they will struggle with waking up, maintaining control of their attention and behavior, maintaining a healthy weight and performing well in school.

In the morning

·         Leave off the TV, computer and phone. These distractions are time suckers. They grab attention and then either things don’t get done or time escapes you and you leave late.

·         Identify the tasks that need to be done (ex. feed the dog or wake another sibling). Make sure there is enough time in the routine to those tasks. You can dry run your routine on a weekend to see how long it really takes to complete all the activities. People with EF challenges are often terribly bad at judging how long it takes to do things. Make a schedule- pictures for young kids, bulleted list for older ones. It can be laminated or copied and things can be checked off every day for those with really impulsive and distracted natures.

·         Use timers. Visual timers, like those to the side can help people really understand time. There are phone apps and timers available from Amazon that can be used. Digital clocks blur an understanding of time. The visual timers help people understand what 30 minutes means.

·         Provide protein rich breakfasts. Proteins metabolize more slowly that carbs so energy is maintained throughout the morning. Also proteins in the morning help your brain create melatonin at night to assist with sleeping.

·         Provide rewards for making it work. A week of out the door on time with no yelling from a parent might mean extra screen time, selecting a favorite dinner/breakfast cereal, or a trip to the dollar store.

This does require that parents lead the way and if your EF skills are not excellent it can be a challenge for parents too, but these strategies work for everyone. Routines can make the morning easier for everyone.

Susan Brown, MSE

ptasusanb@gmail.com

 

Resources

ADDitude, Use This Sample Schedule With Kids with ADHD / ADD (additudemag.com)

ADDitude, Morning Routines for ADHD Families: Schedules to Wake Up and Go (additudemag.com)

Caring for kids, https://caringforkids.cps.ca/handouts/pregnancy-and-babies/healthy_sleep_for_your_baby_and_child

Time Timer, https://www.timetimer.com/blogs/news/4-tips-for-getting-out-the-door-on-time