Why September Feels So Hard: ADHD Teens and the Back-to-School Transition

For many families, September feels like a fresh start — new stationery, new uniforms, and new routines. But if you’re raising a teenager with ADHD, this “fresh start” can be the hardest part of the year. The shift from summer freedom to school structure often brings tears, conflict, and exhaustion.

If your teen is dragging their feet, forgetting simple steps, or avoiding tasks altogether, it’s not laziness. What you’re seeing is executive function overload.

Why Back-to-School Is Hard for ADHD Brains

Executive functions are the brain’s control centre - the skills that help us plan, organise, and manage time. ADHD makes these skills less reliable, which means transitions like September hit especially hard.

Here’s what your teen is juggling all at once:

• New routines - remembering where to be and when.

• Multiple teachers’ expectations - each with different rules, homework, and styles.

• Organisation - books, folders, devices, and kit.

• Instructions and deadlines - often verbal, fast-paced, and easy to miss.

When working memory, sequencing, and processing speed are under strain, your teen may:

• Forget multi-step instructions.

• Get stuck on the first part of a task and fail to move on.

• Refuse or avoid tasks to reduce feelings of overwhelm.

This isn’t a character flaw - it’s their brain trying to cope.

What Parents Can Do to Help

The good news is there are simple, practical ways to make September less stressful.

1. One instruction at a time. Break requests into single steps. Instead of: “Get your homework folder, clear the table, and start your maths sheet,” try: “Start with getting your homework folder. Let me know when that’s done.” Then pause before offering the next step.

2. Use visual checklists. Mornings and after-school routines run more smoothly with a visual guide. It takes pressure off you to repeat instructions and gives your teen something concrete to follow.

3. Allow transition time. ADHD brains often struggle to switch tasks quickly. Build in extra minutes between activities (e.g., snack time before homework) so your teen doesn’t feel rushed.

4. Connection before correction. Start with empathy before problem-solving. A phrase like: “I know this feels like a lot right now - let’s figure out what’s most important first” lowers defensiveness and increases cooperation.

5. Rehearse instructions. Ask your teen to repeat back the step. It reinforces memory and creates space for them to clarify or ask for help.

   

Resource of the Week

This week’s tool is Neurolist (also on Google Play). It’s an AI-powered planner built for ADHD brains. Add a big task (like “finish my science project”) and Neurolist automatically breaks it into smaller, manageable steps. It also estimates time, shows one task at a time, and helps reduce overwhelm. It’s a simple way to give your teen more independence, while taking pressure off you to micromanage every step.

Conclusion

September doesn’t have to mean constant battles. By understanding executive function overload and offering structure, empathy, and the right tools, you can help your teen feel capable instead of defeated. Small adjustments, like one-step instructions and apps designed with ADHD in mind, can make all the difference in turning back-to-school chaos into calmer routines. Good luck - one step at a time!