Why Checklists Help “Bored” Kids (and Why They’re Especially Powerful for Anxious or Neurodivergent Children)
We’ve all been there.
Your child has a free afternoon, a house full of toys, and a backyard waiting to be explored — yet five minutes in, you hear it:
“Mom, I’m bored.”
It’s easy to think boredom means laziness or a lack of imagination. But often, especially for children with anxiety, ADHD, or other neurodivergent traits, it’s really about difficulty with initiation — getting started.
Why starting can be so hard
For many kids, especially those with anxiety or ADHD, starting a task involves a lot of hidden steps:
Figuring out what to do
Remembering how to do it
Predicting how long it will take
Managing frustration when things don’t go as planned
That’s a lot of executive functioning for a developing brain — and it can feel overwhelming. So instead of starting, they freeze or default to asking for help.
How checklists help kids get unstuck
A simple visual checklist can transform those moments.
When the next step is clear and visible, kids don’t have to rely solely on working memory or impulse control. Checklists also:
✅ Reduce decision fatigue (“What should I do next?”)
✅ Create predictability and structure
✅ Support smoother transitions
✅ Build independence and confidence
They work beautifully during after-school downtime, weekends, or unstructured vacations — times when kids often struggle most with self-direction.
Making your own “I’m Bored” checklist
Personalization is key. Include a mix of activities your child genuinely enjoys — both independent and interactive. For example:
Movement: ride a bike, trampoline time, dance party
Creative: Legos, drawing, building a fort
Connection: play with a parent, help cook, tickle time
Calming: reading nook, sensory bin, or cozy break corner
If your child has trouble with transitions, use visuals or pictures. Seeing what’s next makes shifting between activities much smoother.
School Accommodations: Will they Help or Hold Back your Child?
Many people have strong feelings about school accommodations, and I often hear one of these perspectives:
Yes! They're essential support
No! They will keep my child from reaching their potential
OR from parents that DON'T have a child with needs: that they're an "unfair advantage"
But the reality is more nuanced than any of these extremes. Overall, accommodations are not just good—they’re necessary
Accommodations exist to level the playing field, not to make things easier for kids with disabilities than for their peers. They provide access to learning and help children succeed, but they should always be used with purpose. The key is understanding:
✅ Some accommodations may need to be lifelong, especially for pervasive and severe disabilities.
✅ Others can often be adjusted over time, like stepping stones, as a child develops skills and confidence. This is especially true for anxiety disorders. We don't want to completely remove distress, but teach children that they can handle mild distress.
✅ The impact on a child’s self-esteem matters—feeling capable leads to confidence. But relying on accommodations that aren’t necessary can sometimes hold kids back.
✅ Sometimes, accommodations aren’t just helpful—they’re necessary for growth. If a task is too difficult given a child’s challenges, it could make learning impossible.
Examples of Accommodations for Different Needs
🔹 ADHD:
Extra time on tests to account for processing speed or focus challenges
Preferential seating to minimize distractions
Movement breaks to help with self-regulation
🔹 Autism:
Visual schedules to support routine
Noise-canceling headphones for sensory sensitivities
Social skills support or structured peer interactions
🔹 Learning Disabilities:
Access to audiobooks or text-to-speech tools for reading challenges
Speech-to-text software for writing difficulties
Small group testing
Accommodations should always be tailored to a child’s unique needs. The goal is never to lower expectations—it’s to ensure kids have what they need to succeed. The bottom line? Accommodations should be given when needed and adjusted thoughtfully over time. The key is finding the balance between support and independence.
Think your child may need school accommodations? Talk to their administrator about a 504 Accommodation Plan. An outside diagnosis is not always required!
Need guidance on accommodations or parenting strategies for ADHD, Anxiety, or ASD? — Book a Free Consult to learn More
Is your Kid’s Behavior more than “just a phase”?
All kids have tough moments—tantrums, fears, and power struggles are a normal part of development. But how do you know when it’s more than just a phase?
Here are a few signs that your child may need extra support:
🔸 Meltdowns that feel extreme or happen daily – If your child’s emotions seem bigger or more frequent than what’s typical for their age, it may be a sign they need extra help with regulation.
🔸 Difficulty handling small frustrations – All kids get frustrated, but if minor issues (like a change in plans or a broken crayon) lead to intense outbursts, they may be struggling with emotional flexibility.
🔸 Anxiety that gets in the way of everyday life – If your child avoids activities, has excessive fears, or struggles with school or social situations due to anxiety, early support can make a huge difference.
🔸 Power struggles that leave you exhausted and defeated – Parenting shouldn’t feel like a constant battle. If setting limits leads to daily fights, meltdowns, or defiance, it’s worth exploring strategies that work with your child’s brain, not against it.
If any of this sounds familiar, you’re not alone—and more importantly, you don’t have to figure it out on your own. The good news? There are research-backed ways to make things easier for both you and your child.
Whenever you’re ready, I’d love to help. Book a FREE Consult.
Is your Kid Scared to Try New Things? Free Handout with Scripts!
It can be so tough to watch your child struggle with fear in new situations. You want to help them build confidence, but pushing too hard can sometimes make things worse. So how do you encourage them to step outside their comfort zone without overwhelming them?
Here are a few strategies that can help:
✅ Set Realistic Expectations – Every child is different! Some jump right in, while others need a slower approach. Choose challenges that stretch—but don’t overwhelm—them. When I took my daughter rock climbing for the first time, we set a halfway point as her goal instead of expecting her to reach the top. Small wins build confidence!
✅ Acknowledge Their Fear – Instead of dismissing their nerves, remind them that feeling scared in new situations is normal. Fear doesn’t mean they can’t do it!
✅ Model Confidence – If you believe they can handle it, they’ll start to believe it too. Keep your tone calm and reassuring.
✅ Offer, Don’t Force – Pushing them before they’re ready can backfire and reinforce their fear. Instead, create opportunities for them to try at their own pace.
✅ Encourage & Motivate – Sometimes, kids want to try new things but need a little encouragement. Watching friends or siblings can be a great motivator! You can also celebrate small wins—whether it’s a victory photo or a fun treat afterward.
I know it can be hard to find the right words in the moment, so I created a free handout with science-backed scripts to help you support your child when they’re feeling nervous. You can download it here
If you’re looking for more personalized support, I also offer parent coaching and anxiety therapy across 42 states. You can book a free intro call here !
Does Parent Coaching REALLY help?
Parenting a child with big emotions or challenging behaviors can feel overwhelming. You’re trying your best, but sometimes it feels like nothing is working. You may be wondering—does parent coaching actually help?
The short answer? Yes! But only when it’s done right—by a trained professional using evidence-based strategies that fit your child and your family.
Keep reading to learn more about benefits of parent coaching. We offer this service in person in Jacksonville, Florida and Telehealth across PSYPACT states (42 US States!)
Anxiety & Parent Coaching
When kids struggle with anxiety, our natural instinct as parents is to comfort them, reassure them, or help them avoid what makes them anxious. Unfortunately, that can sometimes make things worse in the long run.
That’s where SPACE (Supportive Parenting for Anxious Childhood Emotions) comes in. This is an evidence-based treatment developed at Yale University that focuses on small but powerful changes parents can make to help their child manage anxiety more effectively. It’s been shown to work just as well as individual therapy for kids!
ADHD & Parent Coaching
ADHD isn’t just about being “hyper” or getting distracted—it affects everything from emotions to daily routines. A lot of traditional parenting advice doesn’t work well for kids with ADHD, which can leave parents feeling frustrated and exhausted.
That’s why parent coaching is one of the most effective treatments for ADHD-related behaviors. We focus on strategies that actually work for ADHD brains, like setting up routines that make life easier, using the right kind of reinforcement, and adjusting expectations to support your child’s unique needs.
Autism & Parent Coaching
Parenting an autistic child means navigating things like sensory sensitivities, communication differences, and emotional regulation. There’s no one-size-fits-all approach—but with the right strategies, you can help your child build independence, manage overwhelm, and connect in meaningful ways.
Parent coaching gives you the tools to support your child’s strengths while addressing challenges in a way that works for your family.
What to Expect
If you're wondering what parent coaching actually looks like, here’s how it works:
1️⃣ Free Consult & Intake Forms – We start with a free consult to see if this is a good fit. You’ll fill out some quick forms to give us an idea of what’s going on with your child.
2️⃣ Initial Meeting – We’ll do a 60-90 minute session to get a deeper understanding of your child’s needs and challenges. Your child may or may not be a part of this, based on their age.
3️⃣ Ongoing Coaching – We meet regularly to teach you effective strategies, make adjustments, and support you in putting them into practice. You leave sessions with concrete plans of exactly what to do in the next week.
4️⃣ Wrap-Up – Once you feel confident in your skills and see real progress, we wrap up coaching—but you’ll have the tools to continue supporting your child long-term.
No Diagnosis? No Problem!
Your child doesn’t need a formal diagnosis to benefit from parent coaching. We start with a brief evaluation to figure out what’s going on and create a plan that makes sense for your family.
If you’re ready to learn how to support your child in a way that actually works, let’s chat!
Book a free consult today to see if parent coaching is right for you. IN PERSON services available in Jacksonville, Florida and TELEALTH across all PSYPACT states!
ADHD in Girls
When you think of ADHD, you might picture a child who’s constantly on the move, interrupting conversations, or struggling in school. But what if I told you that ADHD can look completely different—especially in girls?
Meet Sophie. She’s 9 years old, bright, and full of personality. Her teacher says she’s “a great student, just a little chatty and forgetful.” No one seems concerned. But at home and in other settings…
✨ She talks...A LOT—her brain moves fast, and she struggles to filter her thoughts.
✨ She interrupts —not to be rude, but because if she doesn’t say it now, she’ll forget.
✨ She zones out mid-task—even when she’s interested, her mind drifts before she realizes it.
✨ She touches everything—in stores, in waiting rooms, at the dinner table—she just can't help herself.
✨ She forgets what she’s supposed to be doing—even if it’s something simple like brushing her teeth.
✨ She is always moving—but it’s not always running and climbing. It’s leg swinging, hair twirling, tapping her pencil, adjusting her seat a hundred times.
✨ She holds it together at school, but by the time she gets home, she’s emotionally drained and melting down over “small” things.
Sophie has ADHD, but because she’s not struggling academically (yet), and because her hyperactivity looks different, no one has recognized it.
🔍 What ADHD Can Look Like in Kids (Beyond the Stereotypes):
✔️ Talking excessively, interrupting, and struggling to pause for others
✔️ Zoning out mid-task, getting distracted by thoughts, missing details
✔️ Fidgeting constantly—playing with zippers, straws, erasers, or their own hair
✔️ Being impulsive with words andactions—blurting things out, grabbing objects, making quick decisions
✔️ Struggling with follow-through—not from laziness, but because their brain jumps between ideas
✔️ Holding it together in structured settings (like school) but melting down at home
Many kids—especially girls—are overlooked because their ADHD doesn’t fit the stereotype. But recognizing these patterns early can make a huge difference.
Wondering if you or your daughter have ADHD? I conduct ADHD evaluations in kiddos and parents via Telehealth OR in-person in Jacksonville, Florida.
Book a free consult to learn more about my evaluations that are thorough and evidence-based BUT don’t take months or costs thousands. Telehealth across 42 US States and IN PERSON in Jacksonville, Florida (NE Florida).
High Impact, Low Effort Parenting Strategies
Parenting often feels like a total roller coaster. Some days are great; others..not so much. As a military spouse and parent with ADHD, I need practical strategies that actually work. Thankfully as a child psychologist, I’ve got a few tools in my kit. Here are some of my go-to, easy but effective, parenting strategies that generally lead to more positive child behavior.
The Framing Hack
Framing is all about how you present things to your child to encourage better behavior. This could be a task, chore, request..etc. It’s a simple trick that can make a big difference with very little effort!
In Action: Here’s a way I use it on with toddler. She often resisted the high chair, so I began calling it something else! If we were at a restaurant waiting for her meal and had a toy, I’d use that: “Let’s get into your Special Play Dough Chair!” At home, I’d say something like: “let’ s get into your Special Spaghetti Chair, Yummy!”
Grab-Bag Prizes
What do kids love? Surprises! This is also called Mystery Motivator also and can be used a few ways. You have a bag of cheap, simple toys or objects that your child can’t see into. When they earn a prize, you allow them to pull a prize out of the bag (without looking!). This can be incorporated into a points chart for learning or practicing a behavior/skill/routine or used more randomly.
In Action: This is great for learning new routines or adjusting current ones. For instance, we were having a rough time with bedtime and needed to prioritize this (for all of our sanity). I created a checklist of nightly routines and gave my daughter “points” for following the routine each night. Once we hit a certain amount, she was allowed to select a Grab Bag prize.
TELL, Don’t ASK
Do you ask your children to do things that you expect of them? Or do you tell them to do it. Using simple commands is much more effective than asking your child to do something. If you’re providing an expectation, use a statement, not a question. A little swap in language makes a big difference!
In Action: I expect my daughter to pick up her laundry. She knows this and has done it many times. But if I ASK her “would you pick up your laundry?”, that insinuates that she doesn't have to do it if she prefers not to. Instead, you could say “please place your laundry in your drawers as soon as your video is over”.
Specific Praise
Parents often go into what I call “”corrector mode where every statement to our children is a behavioral correction. I’ ve been there! But this only kills the mood of everyone involved and does NOT typically improve behavior. Instead, notice what they are doing right and tell them! Be specific on what behaviors you see and show enthusiasm.
In Action: This should be used as frequently as possible, not just in those difficult times. Telling children what they’ re doing right helps them to understand and demonstrate good behavior. A simple example statement: “Thanks so much for getting your shoes on right away when I asked you! I really appreciate your hard work and listening today ”. Boost the effects by getting on their level, making eye contact, and pairing it with a high five or hug.
State Your Expectations
Kids don ’t always necessarily know HOW to behave across different settings. Okay mom, so we go to the park and I run around, but then we go to the store and I also think that I can run around! Understanding expectations is a skill that needs to be taught. So before entering a new setting or starting a new task, tell them a few expectations that you have (and tell them what TO do vs. what not to do-when possible).
In Action: We may be entering a setting that’s more calm, like a museum or a church. Before we get out of the car, I state a few expectations. “Hey girls! We’re going to a new place today which is really exciting, but there are a few rules we’re expected to follow. We are allowed to point at objects to show each other, but we are not allowed to touch them. Can you show me how to point to this without touching it? Great! Also, we are expected to keep our bodies and voices calm and stay close to mom or dad. Can you do these things for me today?” . Having them agree to the rules and/or restate them will boost the effects also!!
Beat the Buzzer
This strategy is simply using a timer to motivate a child to complete a task or routine. Y ou challenge your child to “ beat the buzzer”. Make sure that you set them up for success the first few times to make it more fun! This is great for getting ready for school or bed and cleaning up their toys.
In Action: My favorite way to use this one is as a “Clean Up Challenge”. Especiallyyy at the end of a play date at my house with multiple children. They all get into it and do a great job! Another option is to use a song or a certain number of songs. If they finish their goal before the song(s) are up, they win! Cranking up some fun music provides a bit of a mood boost during the activity!
Roughhousing/Physical Play
This is probably my personal fave! It’s great for those times where you need to move your body but don’t have tons of mental energy. Have a tickle fight, dance party, or even toss your littles around. They LOVE it and it is shown to improve behavior!
In Action: We often end our morning routine with what I call “bed throws”. I throw each of my littles onto the bed a few times. Using the strategy in this way also creates excitement around finishing our routine. However, this strategy should be used throughout the week as opposed to framed as a reward.
Disclaimer: This tool is provided as parent education ONLY and
does not imply a therapeutic relationship. To seek therapy services,
contact a licensed mental health professional in your area.
If you are interested in parenting/therapeutic services for your child
you can contact Dr. Hannah directly at drhannah@samahapsychology.com.
Follow Along @itsdoctorhannah for free, science-based parenting content
for real parents.
ADHD Supports in Louisiana Public and Private Schools
It all begins with an idea.
Navigating the educational landscape with a child diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) can be a challenging journey. Fortunately, Louisiana schools offer a range of services and accommodations to support these students in reaching their full potential.
Public Schools
If you believe your child has ADHD, they may benefit from an Individualized Education Program (IEP) or 504 Plan . These personalized plans are designed to address the specific needs of students with ADHD by outlining accommodations and strategies tailored to their requirements. These may include extended time on tests, preferential seating, access to assistive technology, or behavioral supports. The IEP, governed by the Individuals with Disabilities Education Act (IDEA), falls under the umbrella of Special Education. This act provides a legal framework for students with disabilities, including ADHD, to receive appropriate services and supports in school.
However, many students with ADHD are successful in schools without an IEP. An alternative resource is the 504 Plan. The 504 plan named after Section 504 of the Rehabilitation Act, ensures that students with disabilities, including ADHD, have equal access to education. It outlines accommodations that do not fundamentally alter the curriculum, but provide necessary supports for students to participate fully in school activities. These accommodations might include preferential seating, additional time for assignments, or the use of organizational tools. Additional accommodations may include: breaking assignments into smaller segments, providing visual aids, or implementing behavioral management techniques to create an environment conducive to learning.
Private Schools
You may have a child in a private school and be wondering what to expect . While private schools in Louisiana may not be bound by the same legal requirements as public schools when it comes to ADHD support, many are committed to creating an inclusive and supportive environment where all students can thrive. Many private schools have programs for students with disabilities, which help to provide similar accommodations as public school 504 plans. As private school resources are highly variable, be sure to ask your child’s specific school about resources available for children with ADHD.
Understanding educational supports can be a complicated, stressful process for parents. Samaha Psychology offers ADHD evaluations with individualized recommendations. We also provide educational consultation for parents seeking additional guidance through this process. Learn more about Our Services.