5 Homework Help Tips for ADHD Kids

Homework time can be challenging for kids with ADHD—and their parents. Between managing focus, energy, and frustration, it’s easy for the evening routine to spiral into chaos. But homework doesn’t have to feel like pulling teeth every night. With a few simple strategies, you can set your child up for success and make homework time less stressful for everyone involved. 

Homework Tips for ADHD Kids

Here are five practical tips for helping ADHD kids tackle their homework effectively:

1. Make It a Routine

Kids with ADHD thrive on structure and consistency, and a solid homework routine can help reduce the mental overwhelm of transitioning from playtime, sports, social time, or rest to study time.

• Pick a set time and place: Designate a quiet, well-lit area for homework and stick to the same time each day. This predictability helps kids mentally prepare for what’s coming.
• Include prep time: Build in a few minutes to gather supplies and review the day’s assignments. This minimizes distractions later on and allows students to build a plan of attack for their allotted homework time.
• Keep it consistent: The more your child knows what to expect, the easier it will be to focus.

By creating a reliable routine, you can help your child feel more in control and ready to focus when it’s time to hit the books.

2. Exercise Before You Start

Physical activity is an excellent way to help ADHD brains prepare for focus-heavy tasks like homework. Studies show that exercise boosts dopamine and norepinephrine levels, which can improve attention and reduce impulsivity.

• Try a quick workout: Jumping jacks, dancing, or a short walk around the block can do wonders for getting the wiggles out.
• Make it fun: Let your child pick an activity they enjoy, so it feels more like play than a chore.
• Make it intense: Even short bursts of time with a high intensity activity can help them be more ready to settle in and focus!

Even just 10–15 minutes of movement can help your child feel calmer, more focused, and ready to dive into their homework.

3. Chunk It Into Shorter Bursts of Time, Spaced With Breaks

The idea of sitting still for an hour (or more) of homework can feel impossible for kids with ADHD. Breaking assignments into manageable chunks makes the task less daunting and helps maintain focus.

• Use a timer: Set a timer for 15–20 minutes of focused work, followed by a short 5-minute break.
• Switch it up: During breaks, let your child move around, grab a snack, or do something relaxing—but make it something productive where they’re moving, not just scrolling on their phone or tablet.
• Build in flexibility: If one chunk takes longer than expected, adjust the schedule as needed. This will also help your child learn essential time management skills!

These smaller, focused bursts of work are often far more productive than long stretches of struggling to stay on task.

4. Break Down Large Tasks So They Can See Progress

Big projects or lengthy assignments can overwhelm ADHD kids, making it harder to get started. Breaking tasks into smaller, step-by-step goals helps your child feel a sense of accomplishment along the way.

• Use checklists: Create a visual list of smaller steps for completing the task.
• Celebrate milestones: Acknowledge progress as they complete each step.
• Stay involved: Offer guidance if they’re unsure how to break down a task themselves. Ask lots of questions to lead them towards greater independence in this area!

Seeing progress—even small victories—can motivate kids to keep going and build their confidence over time.

5. Stay Positive

Homework struggles can lead to frustration, but staying positive can make a big difference in your child’s mindset and performance.

• Praise effort, not just results: Celebrate your child’s hard work, even if the outcome isn’t perfect.
• Model patience: Your calm and supportive demeanor helps create a low-pressure environment where your child feels at-ease.
• Focus on strengths: Remind your child of their abilities and how they can use their strengths to overcome challenges.

Read More: Why Positive Reinforcement is So Important for the ADHD Brain >>

Your encouragement can help reframe homework as an opportunity to learn and grow rather than a nightly battle to survive.

Looking for Additional Tools to Help ADHD Kids Learn More Easily?

If you’re looking for additional tools to help your child with focus, memory, and problem-solving skills, LearningRx offers brain training programs designed to target the root causes of learning struggles.