Summer is supposed to be the season of sunshine and ease...
But for those of us with ADHD? It can feel more like sunburns, schedule chaos, and sensory meltdowns in Target.
From disrupted routines to heat-induced executive dysfunction, summer brings a whole mood -- and not always the dreamy one from Pinterest.
Here are 7 common ADHD summer challenges -- and exactly how to handle them like the neuro-spicy pro you are.
Challenge 1: Routines Fall Apart
Summer throws structure out the window.
School's out, vacation days pop up, and your usual routine?
Poof.
Coping Strategy:
Create a "soft structure" with flexible daily anchors
(like morning resets, mealtimes, or evening rituals).
No rigid schedules -- just rhythm.
🛍️Try This:
A Dry-Erase Weekly Board -- Great for visualizing the week without over-committing.
This one is functional and aesthetic!
Challenge 2: Sensory Overload
Bright sunlight, sticky skin, loud cookouts, and crowds = sensory nightmare for many ADHDers.
Coping Strategy:
Build a sensory toolkit you can carry with you --
sunglasses, cooling cloths, earbuds, and
fidget items to regulate on the go!
🛍️ Try This:
Loop Experience Earplugs -- For tuning out the chaos without checking out.
Get them here!
Challenge 3: Heat Makes Everything Harder
When your executive dysfunction is already on thin ice,
heat exhaustion turns that into a giant puddle of nope.
Coping Strategy:
Stay cool to stay functional.
A cooling towel or portable fan can make all the difference in staying focused (and calm).
🛍️ Try This:
Portable Neck Fan -- Hands-free, lightweight, and actually cute.
This one is pretty perfect for me!
Challenge 4: Travel Disrupts Everything
New environment?
New time zone?
Forgetting your meds because you were packing 2 minutes before leaving?
Classic.
Coping Strategy:
Use pre-packed kits for meds, hygiene, and ADHD must-haves.
Build them once, reuse often.
Think "Go Bag," but neuro-spicy.
🛍️ Try This:
Pill Organizer Travel Case -- Compact, colorful, and easy to label.
I've used one like this for years!
Challenge 5: Decision Fatigue Overload
Do we grill?
Go to the pool?
Stay inside?
Socialize or hermit?
Too many choices = instant shutdown.
Coping Strategy:
Create a "menu of summer choices" in advance.
Include low-spoon, high-energy, indoor, and outdoor options.
🛍️ Try This:
Colorful Sticky Notes + Cork Board Combo -- Use it to build a visual "summer options" board!
(So you're not making 37 micro-decisions per day.)
Categorize by energy level, mood, or vibe -- then just pick and go!
Click here for my favorite sticky notes!
Click here for the most aesthetic cork board!
Challenge 6: Guilt About Not Enjoying It Enough
Everyone else seems to be living their best life,
and here you are...trying not to cry in Walmart.
Coping Strategy:
Unfollow unrealistic summer content and build your own version of summer joy.
Cozy indoor days count too.
🛍️ Try This:
A Guided Gratitude Journal -- Helps you track what did go well
without needing a personality transplant.
I adore everything about this one!
Challenge 7: Everything's Loud, Bright, and Fast
Even the fun stuff can become too much, too quickly.
(And people expect you to smile through it.)
Coping Strategy:
Give yourself full permission to take intentional breaks -- and create a calm-down corner at home for sensory recovery.
🛍️ Try This:
LED Color-Changing Light with Remote -- Let your nervous system reset in a gentle, low-stim space.
I have one like this in each corner of my room!
Soft Summer, Neuro-Spicy Style
You don't have to do summer the way everyone else does.
Your brain works differently -- your summer should too.
Let your season be full of soft structure, pockets of joy,
and cozy moments between the chaos.
And when it's hard?
That doesn't make you broken -- it makes you human.
You've got this. 🫶🏼
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