Month: <span>July 2025</span>

ADHD Child Wellness Parenting Uncategorized • • • • • • • By Beth Church 0 Comments

Summer Skills Series #4: Physical Regulation for Neurodivergent Bodies & Minds: Tools to Slow, Go, and Grow

Written By: Julie Braciszewski, PhD, LP

Body Awareness Builds Brainpower: How Physical Regulation Unlocks Confidence and Calm

For many neurodivergent individuals—including those with ADHD, Autism, learning differences, or executive functioning challenges—the body doesn’t always match the moment. Sometimes, the energy feels like a rocket launch. Other times, it’s more like swimming through molasses. This tug-of-war between hyperactivity and under-activity can make everyday tasks—starting homework, daily routines, following directions, shifting between activities, or staying seated—feel monumental.

But here’s the powerful truth: with awareness and practice, we can teach our bodies when to slow down, when to go, and most importantly, how to respond with self-compassion.

Understanding Physical Dysregulation

Physical regulation refers to how we manage our body’s energy and movement in daily life. Neurodivergent kids, teens, and even adults often experience:

  • Hyperactivity: A revved-up, go-go-go feeling that can be hard to channel.
  • Underactivity: Feeling “stuck,” sluggish, or disconnected from physical energy.
  • Coordination and sensory challenges: Difficulty processing sensory input or coordinating movement smoothly.

These challenges become especially apparent during stress, social overwhelm, or academic strain—when other lagging skills like emotional regulation or communication come into play. That’s why learning to regulate physically can be a game-changer: it creates a stable platform from which all other skills can grow.

Let’s dive into three playful, effective strategies for supporting physical regulation in neurodivergent individuals.

1. Increase Awareness Without Judgment

Start by naming the experience in a neutral, observational way. This builds self-awareness without triggering shame or frustration.

Try reflective phrases like:

  • “Wow, I can see your body really wants to move right now.”
  • “Looks like your brain is having a tough time telling your body to get a move on.”

These statements validate the experience and introduce a sense of curiosity and control. Over time, they help kids and teens recognize their own internal cues.

2. Wonder Like a Scientist

When we respond to dysregulation with curiosity instead of correction, we create a sense of safety. Use open-ended questions to guide children and teens to connect with their needs.

Ask:

  • “I wonder what your body is trying to tell you?”
  • “What do you think might help you feel more ready to start?”

Approaching physical dysregulation as a clue, not a flaw, shifts the dynamic. Kids learn to become self-scientists—spotting patterns, exploring solutions, and advocating for themselves.

3. Cue and Practice Regulation Strategies

Physical regulation tools work best when they’re simple, fun, and consistently practiced. Here are some body-based strategies to try together:

  • Co-regulation: Move together! Go for a walk, do stretches, or dance. Your energy, presence and example helps them reset.
  • Movement breaks: Integrate silly, energizing breaks throughout the day—animal walks, jumping jacks, or “shake it out” songs.
  • Activate sensory cues: Use strong scents (peppermint or citrus), a light bop to the shoulder, or a spicy snack to stimulate alertness.
  • Calm cocooning: Support down-regulation with low sensory input—noise-canceling headphones, a soft blanket, or dim lighting can create a peaceful sensory retreat.

The key is consistency and flexibility—not every strategy works every time, and that’s okay. Keep exploring, and let your child lead the way. 

Final Thoughts: Confidence Comes from Connection

Building physical regulation skills is about more than managing energy—it’s about helping neurodivergent individuals feel seen, supported, and capable. With empathy, curiosity, and a toolkit of strategies, we empower them to meet life’s challenges with confidence and calm.

Whether your child is bouncing off the walls or stuck in slow motion, remember: the goal isn’t “perfect behavior.” The goal is connection, self-understanding, and growth.

ADHD Child Wellness Parenting Uncategorized • • • • • • • • By Beth Church 0 Comments

Summer Skills Series 3: Why Boredom Is a Brain Booster – Helping Kids Embrace the Pause

Written By: Julie Braciszewski, PhD, LP

Boredom Isn’t the Enemy—It’s a Superpower in Disguise

In a world filled with screens, swipes, and instant dopamine hits, boredom can feel like a bad word—especially to kids. But what if we told you that boredom isn’t something to fix… it’s something to foster?

Boredom is a break for the brain. It allows for:

  • Mental rest

  • Imaginative play

  • Creative thinking and building cognitive connections

  • Problem-solving

  • Emotional regulation

Helping kids build a tolerance for boredom doesn’t just reduce screen meltdowns—it helps their brains develop in deep, meaningful ways.

 Tolerating boredom targets important areas of self regulation and executive functioning:

  • Break the dopamine dump & deprivation cycle
  • Increase attention regulation
  • Reduce tech tantrums
  • Increase frustration tolerance and sustained focus

How to Build a Boredom-Positive Mindset (Without the Eye Rolls)

1. Start with the Right Mindset: Boredom = Brain Power

First things first: Let’s reframe boredom not as a problem, but a gift.

When kids say, “I’m bored,” they’re often in a transitional space—between structured stimulation and the freedom to explore their own creativity and intelligence. We begin to feel uncomfortable and seek input, activity or experiences. If we harness this initial discomfort and label it as a cue or an opportunity, the brain lights up with possibility.

Try a family mantra to shift the vibe. Make it validating, not dismissive.

  • “Boredom is your brain getting ready to create!”

  • “The cure to boredom is curiosity.” – Dorothy Parker

  • “Boredom means your imagination is about to wake up.”

Make it a poster. Put it on the fridge. Say it together. Make boredom an opportunity.

2. Create a Go-To Boredom Buster Bank

Don’t scramble for ideas when the “I’m bored” chant begins—plan ahead!

Build a boredom buster system:

  • A summer bucket list everyone contributes to

  • A popsicle stick jar with fun, screen-free activity ideas

  • A visual board of ideas grouped by type (indoors, outdoors, creative, physical)

Examples might include:

  • Make up a new board game, build an epic  blanket fort, DIY obstacle course, nature scavenger hunt, start a kid-friendly podcast

3. Introduce New Challenge Tasks

When boredom hits, it’s our brain telling us it’s time to grow! It’s the perfect time to do something new or challenging.

Try these:

  • Learn a new skill (juggling, typing, origami)

  • Start a puzzle or brain teaser

  • Build something from scratch (LEGOs, wood, recycled materials)

  • Invent a new recipe or snack combo, start a personalized cookbook

  • Design a toy or invention—draw it out, prototype it with paper or blocks

  • Make up a new handshake

  • Learn to speak a few phrases in another language

The goal? Push beyond “easy fun” into “creative challenge.”

4. Watch for Time Vortex Traps

Some activities suck time and drain dopamine—leaving kids and adults crankier than before. Time vortexes might feel good at first, but typically impact mood negatively and decrease tolerance for boredom in the long run.

⚠️ Keep an eye on:

  • Endless scrolling

  • Passive video-watching

  • “Just one more” gaming loops

These activities can hijack attention and tank frustration tolerance. Balance them with intentional downtime and active engagement.

5. Schedule ‘Mind Expansion Time’

Yes, you can schedule boredom—and call it something cooler.

Set aside 30–60 minutes a day for summer bucket list items, challenge tasks, or:

  • Open-ended play

  • Quiet thinking or prompted journaling

  • Reading something weird and wonderful

  • Tinkering, creating, or exploring

Call it “Imagination Hour” or “Brain Recharge Time.” Make it part of your daily rhythm—just like meals or bedtime.

6. Break out! Do Something You Don’t Usually Do

Break the routine to spark curiosity.

Ask your child:
 ️ “What’s something we always say we should do more often?”
 Maybe it’s:

  • Trying a new recipe

  • Visiting a local museum

  • Making cards for a neighbor

  • Going for a nature walk with a field journal

Make a “We Should Do That More Often” list—and pick one thing when boredom strikes.

Final Thoughts: Boredom Builds Brilliance

Boredom is more than a moment of “nothing to do.” It’s a launchpad for resilience, self-regulation, and imaginative growth.

With the right mindset and a few simple strategies, you can turn tech tantrums into moments of discovery—and help your child build lifelong mental wellness tools along the way.

So next time you hear “I’m bored,” smile and say,
 “Awesome. My brain’s about to do something amazing.” 

ADHD Child Wellness Parenting Uncategorized • • • • • • • By Beth Church 0 Comments

Summer Skills Series #2: Beating the Time Warp – A Fun Guide to Mastering Time Awareness

Written By: Julie Braciszewski, PhD, LP

⏰ “Wait…That Took HOW Long?!” — Understanding Time Blindness

Ever asked your child to clean their room, only to find them still deciding where to start 30 minutes later? Or maybe they swear their homework took “two hours!,” when the task really only took about 5 minutes? 

That’s time blindness—the brain’s subjective sense of how time is passing. And for people with executive functioning challenges, fun tasks move like lightening while less fun tasks move like molasses. Sure, this is true for everyone to some degree, but it is amplified in individuals with executive functioning challenges or ADHD.

Time blindness is a real executive functioning challenge that affects:

  • Time awareness
  • Task initiation
  • Sustaining effort
  • Frustration tolerance

When kids’ perception of time is not very accurate, their anticipatory anxiety over less fun tasks (like chores or homework) increases, they struggle to start tasks, stay on track, or feel successful. But the great news? Time awareness is a skill—and we can teach it through fun, low-pressure Time Estimation Trials.

What Are Time Estimation Trials?

Time estimation trials help you or your child practice predicting how long tasks will take—then compare that prediction to reality. This not only strengthens their sense of time but also builds metacognition (a.k.a. thinking about their thinking).

The result? Better planning, smoother transitions, and less stress around task completion.

Step-by-Step: How to Battle Time Blindness with Estimation Trials

Here’s how to make time awareness click in a way that’s fun and empowering:

1. Pick a Task

Start simple. Choose everyday tasks that your child already does. This should be a relatively neutral task – not one they hate, but not their most loved activity either:

  • Brushing teeth

  • Packing a school bag

  • Doing one page of homework

  • Putting toys away

Keep it bite-sized to avoid overwhelm.

2. Estimate the Time (and Write It Down!)

Ask your child:
 ️ “How long do you think this will take?”
 Have them write down their guess—even if it seems way off. This helps build self-awareness and gives you both a reference point.

3. Start the Timer and Complete the Task

Use a visual timer, stopwatch, or even a phone timer with a fun sound. Let them press start—kids love the control and it makes the process feel official!

4. Record the Actual Time

When the task is done, stop the timer. Write down how long it actually took. No pressure—just facts.

5. Reflect Together

Ask:

  • “Was it longer or shorter than you thought?”
  • “Wow, how did that 5 minutes feel? 
  • “What made it faster?” (e.g. focus, help, fewer distractions)
  • “What made it slower?” (e.g. getting distracted, needing help)

Help them connect the dots. This builds emotional regulation and frustration tolerance.

Pro Tip: Keep a “Time Estimation Log” to track progress over time. Watch their awareness grow!

Why It Works

Time estimation isn’t just a trick for better task management—it supports the brain to:

  • Recognize the passage of time

  • Anticipate effort and energy needed

  • Feel more in control (hello, task initiation and frustration tolerance!)

  • Build confidence and reduce meltdowns (Yay resilience!)

When kids start predicting their time more accurately, it boosts their independence—and self-esteem.

Real-Life Example:

Task: Unloading the dishwasher
 Estimated Time: 5 minutes
 Actual Time: 9 minutes
 Reflection: “I forgot to count putting the silverware away. Next time I’ll include that!”

See? No scolding. Just learning and growing.

Final Thoughts: Time Tracking Is a Skill—Let’s Teach It That Way

Time isn’t invisible to all kids—it just feels that way for many with executive functioning challenges. But with a little structure, curiosity, and encouragement, we can help them build their inner clock.

So, next time your child gets lost in the “time warp,” try a Time Estimation Trial. It’s simple. It’s supportive. And it works.

⏳✨ Time awareness doesn’t naturally develop for everyone — it’s built through experience and reflection!

ADHD Child Wellness Parenting Uncategorized • • • • • • • By Beth Church 0 Comments

Summer Skills Series 1: Build Better Routines, Build Better Minds

Written By: Julie Braciszewski, PhD, LP

We were thrilled by the amazing response to our recent workshop, “Living Your Best ADHD Summer: 5 Easy Breezy Skills.” Many of you reached out, eager for more—and we listened! We’re excited to announce the launch of our brand-new summer blog series, where every other week we’ll spotlight a fresh, practical skill designed to help you boost your or your child’s executive functioning all season long. Whether you joined the workshop or are just tuning in now, get ready for simple strategies, helpful tips, and a summer full of growth. Stay tuned—your best ADHD summer is just getting started!

Let’s Talk Routines: The Secret Sauce to Stronger Minds

If you’ve ever struggled to get your child to brush their teeth without a 20-minute negotiation, you’re not alone. But here’s some good news: building purposeful routines isn’t just about smoother mornings—it’s about helping your child develop essential executive functioning skills like planning, attention, and memory. Yep, routines can actually support brain development!

Executive functioning skills are the brain’s management system. When your child builds a routine, they’re working on things like:

  • Planning and organization
  • Working memory
  • Sustained attention
  • Task completion
  • Consistency and follow-through

And the best part? You can make this process fun, visual, and even LEGO-based!

Step-by-Step: How to Build a Brain-Boosting Routine

Step 1: Collaborate, Don’t Dictate

Kids thrive when they have a say in their day. So before laying down the law, team up. Ask questions like:
 ️ “What’s something that feels tricky in the morning?”
 “Want to help make a plan that works better for both of us?”

This collaborative approach builds buy-in, reduces resistance, and sets the stage for success.

Step 2: One Routine at a Time

Instead of overhauling your entire day, focus on ONE routine.
 Start small:

  • Getting dressed in the morning
  • Cleaning up toys
  • Packing a sports bag the night before

Choose just one. Master it. Then move to the next.

The pattern of routine building will transfer to new tasks, but it’s best to build the skill on just ONE routine.

Step 3: Break It Down—And Make It Visual

Executive functioning is easier to develop with clarity. Many tasks ADHDers struggle with might seem simple, but when we really break them down into concrete steps, we realize there’s a lot to remember and so many ways to get off track! 

Break each routine into small, doable steps. Make them concrete.
 For example, the “Get Dressed” routine could look like:

  1. Pick out clothes
  2. Put on underwear and socks
  3. Shirt on
  4. Pants on
  5. Comb hair

Pair each step with a picture, drawing, or even photos of your child doing each task. Visual supports make abstract tasks feel real and achievable.

Step 4: Model It Together (and Celebrate the Effort!)

Do the routine with your child at first. Narrate what you’re doing and highlight their engagement:

  • “Wow, you really stayed focused!”
  • “I love how you remembered the socks today!”

Praise effort, not outcome. A missed step isn’t a failure—it’s an opportunity to notice attention, persistence, and growth.

Step 5: Cue and Celebrate Independence

As your child gains confidence and consistency in completing the routine,, start cueing the steps instead of doing them together:

  • “What’s the first thing you do after picking clothes?”
  • “What’s next on your routine chart?”

When they complete a step independently, celebrate!
 A high five, a hug,  or a shout-out at dinner can go a long way.

Step 6: Support Smarter with Scaffolding

Some kids need a little more support—and that’s perfectly okay. Tailor the tools to their strengths:

  • Visual learners? Use colorful picture schedules or drawings they help create.
  • Auditory learners? Set reminders on Alexa or record fun sound cues.
  • Hands-on learners? Use toys to represent each step—like LEGO stations that guide the way through a bedtime routine.

The key is to make the structure supportive, not stressful.

Final Thoughts: Routines Are Brain Workouts in Disguise

By building purposeful routines, you’re doing more than creating structure—you’re helping your child grow their mental muscles. Executive functioning doesn’t come naturally to every brain, but with support, modeling, and encouragement, it can be developed over time.

So whether you’re tackling the morning madness or bedtime battles, remember: it’s not about perfection—it’s about progress, praise, and connection.