Parenting an ADHD child is one thing; parenting when you have ADHD is a whole other level of interesting.
It’s not just the sleepless nights or endless snack requests—it’s the constant mental juggling act. The mundane and boring parts of parenting? They can make you want to:
Zone out completely
Run away (just for a minute… or a month)
Hyper-focus on something entirely unrelated
Or, yes, literally jump up and down on the spot and flap your arms
Sound familiar? You’re not broken. You’re just running a brain that’s wired differently.
The “Too Much” Myth
For years, one of my most enormous limiting beliefs was that I was too much—too much energy, too many ideas, too intense for people, places, even animals.
Maybe that resonates with you?
So when my children were first placed in my arms, that old fear whispered: What if I’m too much for them too?
Here’s the thing: your children already know you. They don’t need you to tone down your essence—they need you to be present. And your beautiful, complex, ADHD brain? It’s capable of learning that presence, even if it feels impossible some days.
ADHD-Friendly Parenting Strategies That Actually Work
These aren’t “just try harder” tips. These are tools designed to work with your brain, not against it.
1. Shrink the routine.
Instead of a 12-step bedtime plan, aim for 3 key actions. Brains like ours thrive on short, repeatable patterns.
2. Build micro-pauses.
When you feel overwhelmed or about to lose it, try a 30-second sensory reset—cold water on your hands, a stretch, or stepping outside for fresh air. It helps bring the nervous system back to baseline.
3. Anchor boring tasks to fun ones.
Pair the dull stuff (folding laundry) with something enjoyable (your favourite podcast, music, or an audiobook). This gives your brain a dopamine boost while getting things done.
4. Have “rescue snacks” and “rescue activities.”
Blood sugar dips hit ADHD parents hard. Keep quick, nourishing snacks for you and the kids ready to grab, plus one or two low-prep activities for when everyone’s frazzled.
5. Reframe “too much” as your superpower.
Your energy, creativity, and passion can make childhood magical. You don’t need to be the calm, minimalist parent you think you should be—you can be the vibrant, imaginative one they’ll always remember.
Parenting with ADHD isn’t about striving for perfection—it’s about finding ways to stay connected when life feels chaotic.
You’re not “too much.” You’re just enough.
Lizzie x