Summer Holidays: ADHD Friendly Days Out

Embrace the outdoors and nature

Outdoor activities are great for children with ADHD. Nature provides a calming environment that can help reduce stress, improve concentration and promote wellbeing. Perhaps visit a park, nature reserve, or the beach where there is plenty of space for movement and exploration. Activities such as hiking, nature scavenger hunts, or simply playing in open spaces can be fun, engaging and therapeutic.

Use interactive and hands-on experiences

Interactive museums and science centres can be fun and engaging. These venues typically offer hands-on exhibits that can capture the attention and interests. Places like children's museums, discovery centres, and zoos often have interactive displays and activities that allow for movement and sensory engagement, helping maintain focus and reduce restlessness. Activities involving animals can be calming and beneficial in emotional regulation, empathy building, and sensory regulation.

Plan for physical activity

Whatever day out you are planning, ensure you build in opportunity for physical activity. This could be as simple as relay races to the next bench in the park, carrying supplies or equipment such as packed lunches or bats and balls, or as elaborate as going to a trampoline park or high ropes centre.

Any type of physical activity not only provides outlets for excess energy but also helps improve mood, focus and will aid better sleep. Ensure to include regular breaks and opportunities for rest and regulation to prevent overstimulation and fatigue. Timing for physical activity is important, be mindful that physical activity close to bed time may overstimulate and have a negative effect on sleep.

Remember your child’s sensory needs

Children with ADHD may have heightened sensitivity to sensory stimuli. Choose places or activities that are not overly crowded or loud to prevent sensory overload. If visiting a potentially overwhelming place, such as an amusement park, perhaps you may choose to go during off-peak times.

Taking along things such as noise-cancelling headphones, cap or hoodie, sunglasses, crunchy snacks, tactile tools or familiar toy can also help manage sensory input. The proprioceptive input of carrying a backpack with these items it may in itself help ease your child’s sensory overload and manage anxiety, giving them reassurance that the items are at hand should they be needed.

Structure your activities

While spontaneity can be fun, children with ADHD often benefit from a structured plan. Create a loose itinerary for the day, including specific activities, any travel details (e.g. travel by bus, train, walk) and schedule where breaks will be. Using visual schedules or checklists can help keep track of the day’s events.

Structure helps provide a sense of predictability and security, reducing anxiety and helping with transitions between activities.

Flexible and patient approach

Flexibility and patience are key, but life can be unpredictable. Be prepared to adapt your plans based on how the day is going. You may find it helpful to plan ahead to know where exits, toilets, quiet areas and cafes are whenever visiting an event or attraction.

If an activity isn’t working out or the weather spoils your plans, have a backup plan or be ready to switch gears. Celebrate small successes and remain calm and patient in the face of challenges.

You may wish to take photographs or mementos of the day, such as shells, stones, leaves, travel or attraction tickets to refer back to – your child might like to use these in a memory box, calming jar, or create scrapbook, collage or sensory play activity for rainy days or when a day out is not possible.

SEN Summer Club

For more support and activities in the holidays, download our SEN Summer Club Support Pack.