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Everyday life with ADHD
Small, steady changes at home make daily life easier for children and adults with ADHD. They help whether or not medicine is part of treatment.
In short
- Clear routines, short tasks with breaks, and lists you can see help many people with ADHD.1
- Regular sleep, regular meals and daily physical activity all help.1,2
- For children under 6, parent training in behaviour management is the recommended first treatment.3
- Talking therapies such as cognitive behavioural therapy (CBT) can help adults.2
Last checked: 17 October 2026
Routines and structure
A predictable day takes pressure off. These steps help many children and adults:1
- Split homework and chores into short blocks of 15 to 20 minutes, with a break in between.
- Keep a to-do list somewhere easy to see.
- Give one clear instruction at a time, in a calm voice.
- Keep regular times for meals and for sleep.
Sleep
Sleep problems are more common in people with ADHD,4 and tiredness makes concentration harder. What helps:1,2
- a regular bedtime, in a quiet, dark room
- less screen time, caffeine and sugar close to bedtime
If sleep problems continue, talk to your doctor.
Food and activity
- Regular meals. A balanced diet with regular mealtimes is recommended.1
- Sugar does not cause ADHD. A review of studies with over 25,000 participants found no link between sugar and ADHD.4
- Food diary. If a certain food or drink seems to make things worse, write down what is eaten and when, and share it with your doctor or the school.1
- Daily activity. Make time every day for physical activity that your child, or you, enjoy.1,2
Skills for parents
Parent training teaches skills that make everyday life calmer. For children under 6 it is the recommended first treatment, and it works as well as medicine at that age.3 Programmes usually take 8 to 16 sessions, and parents learn to:5
- use praise and rewards for the behaviour you want to see more of
- set clear rules, and respond to them the same way every time
- talk and play with your child in positive ways
- help your child learn to manage their own behaviour
A simple way to start at home: praise your child when they do well, and use a reward chart to track progress.1
Look after yourself too
Raising a child with ADHD can be tiring. Talking with other parents helps many families.1 In Georgia, the Tbilisi organisation ADHD Georgia is a member of ADHD Europe.6
Tips for adults
- Use calendars, reminders and timers, and keep written to-do lists.7
- Split big tasks into small, clear steps.7
- Keep a regular bedtime, and make time for physical activity you enjoy.2
- Talk to friends and family about ADHD, so they understand what helps.2
- Ask about talking therapies, such as CBT or mindfulness.2
At work or university, small changes such as written instructions and a quieter desk can help. ADHD at work and university
More help
- ADHD at every age: what changes from early childhood to adulthood
- Support at school and a page for teachers
- Printable guides, including a two-week diary for a doctor's visit
This page gives general information. It does not replace advice from a doctor.
Where this information comes from
- NHS (UK National Health Service). "Attention deficit hyperactivity disorder (ADHD): Living with."
- NHS (UK National Health Service). "ADHD in adults."
- US Centers for Disease Control and Prevention. "Behavior Therapy First for Young Children."
- Faraone, S.V. et al. (2021). "The World Federation of ADHD International Consensus Statement: 208 evidence-based conclusions about the disorder." Neuroscience & Biobehavioral Reviews 128: 789–818.
- US Centers for Disease Control and Prevention. "Behavior Therapy for ADHD."
- ADHD Europe. "Our members" (lists ADHD Georgia, Tbilisi, as a full member organisation).
- Job Accommodation Network (US Department of Labor). "Accommodation and compliance: Attention Deficit/Hyperactivity Disorder."