Self-regulation tips

[researchingadhd_]

Hi Everyone!

I’m exploring ways to help my younger brother with ADHD develop self-awareness and self-regulation. What techniques have worked for you or your child?

[BLC89]

Hello researchingadhd_,You are a kind older sibling, kudos for helping him out.

Emotional regulation: meditation. You don't have to sit still to meditate. You can do it for as little as 2 minutes and still see results. It takes a couple of weeks of daily practice to start to notice but it does work. If he can get to 5 or 10 minutes the results come more quickly. Try different styles, moving, guided etc to find a good fit.

High cardio daily - this produces similar results to taking stimulant ADHD meds. 30 to 45 minutes per day has a huge impact. You notice better focus immediately after. So if needs focus now, even a quick flight of stairs or jumping jacks helps.

And after the first week you & he should start to notice a difference in many aspects of his behavior.

And don't assume more is better, it's not! More than 45 minutes has no extra noticed benefit. If he is loving the activity keep going but don't push it thinking that equals more results or faster results, it doesn't.

Please also ramp up slowly &/or CONSULT your Dr. before starting any new strenuous routine.

Those are 2 no cost options. Your brother has to buy in otherwise not much will work FYI.

I'm sure others will chime in with other ideas too.

Good luck,

BLC89

[MommaBsue]

I love to hear that siblings are reaching out on ways to help their siblings! With my son encourage the positive things that he is doing and try to focus on what he is doing positive and if he's doing something negative we tried to ask him how he could do it more positively. Oftentimes we ask him to stop and evaluate the room around him and then evaluate himself. What is he doing compared to what others are doing. Most of the time he is jumping off things or Screaming or making some sort of noise. What are others doing and how are they responding to that? What can he do different and give some sort of example of what he can do different. Maybe if he needs to jump he can go outside and do some jumping jacks or something that's not as dangerous then jumping off furniture or down a huge flight of stairs. Maybe instead of hitting things and making lots of noise or yelling he can move his legs or scream into a pillow. Those are always that we can redirect him at home, in public that is a struggle LOL. Best of luck!

[Mamamichl]

Depends on the age of your brother. If he’s old enough tell him you want to help him to notice things he is doing. Ask him how you should let him know. Tell him you don’t want to judge but you want to help him do better in a safe environment so he doesn’t make the same mistakes in society. It could be a code word or a gesture.

My partner asks. Me if I want tea.

[LisethHIS]

Hi, researchingadhd_

Thank for you contacting CHADD National Resource Center on ADHD. I'm not sure how old your younger brother is, but it's great that you want to help him. I have some helpful resources that you can read to get tips and advice.

chadd.org/attention-article...

podcasts.chadd.org/e/emotio...

d393uh8gb46l22.cloudfront.n...

self-reg.ca/self-reg-for-pa...

If there is anything else you need, please let me know.

Liseth

Health Information Specialist

CHADD's National Resource Center on ADHD

chadd.org

[GreenGrass24]

Developing self-awareness and self-regulation can be challenging with ADHD, but there are some strategies that have made a big difference for me. Routine Building: Breaking tasks into small, manageable steps can reduce overwhelm and build confidence. Body Doubling: This technique involves working alongside someone to stay focused. Just having someone nearby can create a sense of accountability and help your brother stay on track. Wishing you and your brother the best — he's lucky to have you in his corner! 💙