Living in a family where more than one person has ADHD often feels like juggling on a rollercoaster, standing on one-foot…for real. One kid forgets homework, another loses track of chores, and a parent misses an appointment (that would be me) — all in the same week. If this sounds familiar, you’re not alone. Attention Differences often run in families, and while it brings challenges, it also sparks creativity, energy, and resourcefulness.
What ADHD Looks Like Across the Family
- Kids may struggle with focus in school or emotional outbursts.
- Teens might push against routines, procrastinate, or burn out from school demands.
- Adults often face time management hurdles, career stress, or difficulty keeping home life structured.
These aren’t character flaws — they’re Brain differences that require Support, not Shame.
Challenges in ADHD Families
- Everyone’s schedule is chaotic → double bookings, missed deadlines.
- Emotions run hot → conflicts flare quickly.
- Household systems (chores, routines, homework) collapse without constant reminders.
- Parents feel guilty → we worry we’re “passing it on” instead of modeling growth. Ouch!
Strengths of ADHD Families
- High energy, creativity, and out-of-the-box problem solving.
- Deep empathy for each other’s struggles.
- Shared sense of humor and resilience in the face of setbacks.
Good News… these strengths can be harnessed with the right tools!
Practical Tools that help!
These are just a few of the tools I use at home, WHEN I use them they work really well. When I don’t…they don’t.
- Shared systems: Family calendar apps, visual boards, shared notes.
- Body doubling: Homework or chores side-by-side — no one tackles it alone.
- Somatic resets: Quick movement breaks, Breathing!, or sensory tools when nervous systems dysregulate (aka emotions run high).
- External prosthetics: Timers, checklists, reminders, POMODORO method — so brains don’t have to “hold it all.”
Examples of actual tools I use: Pomodoro Method via FlowState podcast, Timer Cube (see amazon), Brili App for chores & tasks (focused time saver!), Virtual and in-person Body doubling (my teen loves this one), Pausing and Naming I need a breath (mostly me), Fidgets, Grounding Stones, and Stress balls (Walmart has great ones).
How Therapy Supports ADHD Families
As an ADHD Momma, with two ADHD kiddos I know I can’t do it alone. Each of my kiddos has a therapist or coach (from my practice) that works alongside them. I also have my own.
At Somatic Therapy Tampa, we know ADHD isn’t just an “individual” issue. Therapy can help:
- Reduce family conflict and improve communication.
- Teach emotional regulation strategies for kids, teens, and parents.
- Support parents in setting routines that actually work for ADHD brains.
- Offer a safe space for everyone to feel seen and supported.
Bottom Line:
ADHD may run in families, but so does growth, connection, and healing. With the right tools and support, your family can shift from constant chaos to a home where everyone thrives.
If your family is navigating ADHD together, our team at Somatic Therapy Tampa offers bilingual, somatic-based therapy for kids, teens, and adults. Let’s build systems and support that work for your whole household.
Note: A diagnosis is simply a label we give a collection of similar characteristics, sometimes it can be helpful to validate and find broad supports that work for many. However, each individual is unique, and labels can also hurt us, especially if we over-identify and allow them to limit us and what we think is possible. I prefer the term Attention Differences, but for broad understanding we’ll use ADHD for now.