Soundtracks & Timers for kids with ADHD
You may be asking yourself, “How does my child with ADHD focus on video games for hours on end giving it 100% of their attention, yet struggles with 15 minutes of homework?” That may be because the soundtracks to video games are constructed for the perfect blend of productivity. They can be in the background yet be exciting at the same time; helping you focus for long periods of time but not so exciting that they are distracting to your task at hand.
It might be helpful for your child to experiment with what soundtracks they need to be productive with homework. Try using noise-canceling headphones if possible. Sometimes having a fun ritual with homework or studying makes it feel less of a chore and more of a luxury. Not all music is created equal in terms of productivity and it may vary for your child. Your child may need silence--but if your child typically has difficulty sustaining attention for a period of time, certainly some headphones and a Spotify playlist are worth experimenting with.
The key is to find music that works for your child--try out some classical music and maybe even some instrumental movie soundtracks. Youtube has plenty of “ADHD study music” as well to check out.
But sometimes music just doesn’t do the trick for some kiddos. And that’s ok.
Enter the Pomodoro timer.
During the lockdown during 2020 of the COVID-19 Pandemic I met with many kids and teens in therapy who were extremely stressed about how far behind they were on school assignments. They felt so far behind that their depressive symptoms increased, they felt anxious and they lost hope and belief in themselves. It was such a tough experience on top of an already isolating and difficult time for their mental health.
Rather than trying to knock out all of their homework at once, I encouraged these students to focus on time. You can download a free Pomodoro timer on your phone and it will go for 25 minutes and then it will remind you at 25 minutes to get up and move around for five minutes and then get back to the homework or studying for another 25-minute interval. Have your child repeat this process using their timer for up to an hour. Let the timer be the reminder that they need to focus. Check out this online pomodoro timer.
I find myself using this technique for tasks that I know I have to get done, but typically procrastinate because they are not fun or enjoyable . You can bet I set my “productivity soundtrack” while I do it. It may or may not be the Red Album (Taylor’s Version) right now (ok, fine it is Taylor Swift!).
Kristen Barlow is a Licensed Clinical Social Worker in private practice in Naperville, Illinois. Kristen specializes in helping children, teens, and young adults manage and regulate emotions, communicate better and be more effective in their relationships. She specializes in helping children, teens, and young adults with ADHD, depression, anxiety, and trauma. Connect with Kristen through her website at rivertrailtherapy.com.
