Parents with Adult ADHD: These are important points for you

ADHD symptoms such as inattention, impulsivity, and hyperactivity can sabotage daily parenting tasks. However, with the right strategies, you as an ADHD parent can fulfill your responsibilities just like any other parent.

Build structure: Routines and consistency are crucial for managing ADHD symptoms. Establish morning, afternoon, and bedtime routines for your child, as well as for yourself. This will reduce chaos and provide a sense of stability for the whole family.

Set clear expectations: Direct and clear communication is essential. Make your expectations clear to your child with simple, precise instructions. This will help avoid confusion and frustration on both sides.

Use organizational tools: Use calendars, alarms, and lists to manage appointments, events, and daily tasks. These tools will help you stay organized and focus on what needs to be done by the evening.

Practice self-compassion: Parenting is always challenging — especially for a parent with ADHD. Be kind to yourself and openly acknowledge your accomplishments (e.g., by writing them down daily), even if they seem small. This will build your resilience.

Seek support: Connect with friends, family members, or even specific dad or support groups (such as on Facebook) to share your experiences and seek advice. This will provide you with valuable insights and help you feel understood by your "tribe."

Prioritize self-care: Take care of your physical and mental health by exercising , eating well, and getting enough sleep. Make sure you can manage your ADHD symptoms with medication or other therapies.

Develop mindfulness: Mindfulness techniques such as meditation, deep breathing ( the Wim Hof ​​Method is a great example), or yoga can help improve your concentration and reduce your impulsiveness. Incorporating mindfulness into your daily routine can significantly improve your overall well-being.

Delegate and collaborate: People with ADHD are often experienced lone wolves —sometimes out of routine or shame. Recognize that you don't have to do everything alone. Ask your partner or support network for help where possible and appropriate.

Create a calm environment: A tidy room can help reduce distractions and promote concentration for you and your child. Be sure to set up designated areas for your important items (keys, wallet, etc.) and make it a habit to tidy up for 5 minutes regularly.

Celebrate all progress: Recognize small and large successes in yourself and your child and celebrate them with your partner. This increases motivation and promotes further development on the exciting journey of becoming a parent.

Remember: Parenting with ADHD is challenging —but the rewards are great. By using these strategies and getting support, you can provide your child with a loving and nurturing environment.