Top tips for social isolation and ADHD
People with ADHD need routine, and structure. We are already helping many patients and families with advice on putting some structure into the days at home, and the times of social isolation.
For children and young people have a timetable, a diary of the day. Hand out tasks, ensure they are completed and rewarded, and make sure everything is in short bursts, with fun and jobs mixed in for variety.
For adults, self-impose routine. Set reminders on your phone, to do some exercise, if not in the garden, in the home. We have suggested Joe Wicks workout at home (https://tinyurl.com/yx33vz24), 9.00am every morning, why not?
Organisation is needed all the time but very much right now. Use a daily planner, or a weekly planner to keep track of the routine you have decided, do it, before you forget.
Children need to be stimulated and challenged. Without school this may feel more difficult, but it doesn’t have to be. There are some great resources, we found some for younger children (up to 11 years of age) here (https://tinyurl.com/wobm2le) and they’re free!
Set a visual timer so the amount of screen time, whether on a phone or an Xbox is clearly agreed, defined and managed. If it’s half an hour, agree it and stick to it, then it’s off the Xbox and into some structured learning, or exercise.
Your children will never experience (we hope) anything like this virus. They should capture what is going on in some form of diary, maybe in a drawing a day, or some spoken words a day, kept as a file on their phone. These will form the memories to share in the years to come.
We all need to see each other’s faces, see a smile, share the tough moments face to face. Instead of just calling, FaceTime or Skype.
Never has there been a more pressing need to visually support each other.
Start the day, whilst you are still in bed with three things:
- Organise your thoughts, what problem that is within your reach will you solve today?
- Look around you, think about your life, what can you be thankful for?
- Place your feet on the ground, sitting on the edge of the bed and breathe in 3 deep breaths and ask yourself what are the benefits of my ADHD and how will use them today?
Then FaceTime or Skype someone you know and share your thoughts, get theirs and start the day with a positive feel and some support with a friend.
Don’t forget to take your medicines and make sure your children take theirs, it’s more important now than it has ever been.
And don’t forget your local support groups and the national resources of ADDISS. www.addiss.co.uk