Staying productive at school or at work all day when you have ADHD symptoms can suck up a lot of your mental energy, so it’s completely reasonable if you just want to kick up your feet and unwind with your favorited evening activity. Because  ADHD stress in the evening after a long tiring time is the last thing that you want to end your day with. After a long day full of managing things at school and work , you should relax and enjoy your evening with family.

 Evenings can be jam-packed with some minimal must-dos things like food shopping, cooking dinner, overseeing kids’ homework, and getting through chores and nice-to-dos like working out, seeing friends, making quality time for your partner and family .so try to incorporating a few new habits into your evening routine will help you stay on track and help make tomorrow’s to-dos even easier and effective . 

10 ways for the smooth evening time’s

Try to Hit the gym after work

Before going home, squeeze in atleast 30 minutes of exercise, and you’ll likely be rewarded with a boost in energy and focus for the rest of the night. But if you have No time for a gym session, Try to get at least some physical activity by playing in the yard with your kids or walking your dog out in nature .

Drink a warm cup of tea

Many people with ADHD find that a cup of warm chamomile or “sweet dreams” tea helps promote a better  night sleep. But Be sure to choose a tea that doesn’t have caffeine as caffeine makes it harder to sleep. 

Eat a light healthy snack

Too much food before bedtime can make sleeping little difficult, but many people find that a light healthy snack is helpful.

Have dedicated quiet time

Spending some quiet time in the evening helps the brain wind down and prepare for rest of the coming time . Try quiet focused self playtime for children, reading time for both adults and teens you can also try listening to relaxing music or soothing outdoor sounds, like running water or crickets, deep relaxation, and breathing exercises, visualization, meditation.

Take a warm shower or bath. 

Sometimes, simple things can be very effective and curative towards your day time stress . Having  a hot  shower in the evening is relaxing and will help you to fall asleep.

Think positive thoughts

 Though its quite difficult for anyone to change there thought process and may take some time to readjust your thinking but still you can try to think “happy thoughts” during evening and before your bedtime. Set aside all the worries and negative thoughts. Get into the habit of positive thinking everyday . 

Wear relaxed clothing

It may be harder for you to let your mind relax if the waistband of your pants is digging into your skin or your top itches. So try to get into your comfortable  clothes soon after you are back to home. 

Turn off your phone

Place yourself in a quiet location that is free from every kind of distractions, including alerts from electronic devices, such as text messages and incoming  calls and email.

If possible, close the door or go into a space where you find yourself alone for the entirety of your meditation.

Extra Curricular activities 

A karate class, swim lesson, or soccer practice are all great ideas to engage your child in there free time but running around the park works, too. Ask your child what they’ve learning in extra curricular  class, and encourage them to practice the all new skills.

Health experts recommends  that kids get should get at least 60 minutes of moderate to intense exercise every day. How they get that physical activity done with bike riding, swimming, playing soccer, dancing – doesn’t really matter.

But there is evidence that getting outside and spending some quality time in nature can calm some kids with ADHD. 

Try to exercise on most days 

You don’t really have to go to the gym Everyday . A 30-minute walk four times a week is more than enough to provide the needed benefits. Thirty minutes of any physical activity every day is even better. Try to Pick something enjoyable stuff, so you’ll stick with it  Choose activities that will build your physical strengths or that you find challenging yet fun. Team sports can be a good choice for you because the social element keeps them interesting.

Some More Reasons to Exercise

Beyond helping your child with ADHD symptoms, there are many other reasons to get your kids to exercise. Engaging in regular fitness activities can help your kids to :

• Stay at the healthy weight
• It Keep blood pressure and cholesterol levels in a normal range
• Reduces the risk of diabetes
• It Improve self-confidence and self-esteem