@adhddadcode: Weekends used to be the hardest two days of my week. Everyone thinks weekends are a break. For a dad with ADHD, they are often the opposite. No schedule. No external structure. No deadlines forcing my brain to activate. Just 2 full days of unstructured time that my ADHD brain fills with hyperfocus on the wrong things while the family falls apart around me. My wife would reach Monday more exhausted than she started Friday. Because the weekends fell entirely on her. Research confirms that unstructured time is difficult for adults with ADHD - the absence of external structure removes the triggers that help ADHD brains activate, prioritize, and follow through. So I built 3 rules that give weekends enough structure to work for everyone. Rule [1]: Plan Saturday morning together on Friday night. Every Friday night, my wife and I spend 10 minutes aligning on what the weekend needs to cover. Not a detailed schedule. Just the non-negotiables. Kids activities. Errands. Family time. One thing each of us needs. My ADHD brain needs to know the shape of the weekend before it starts, or it will fill the space with whatever feels most stimulating in the moment. Rule [2]: Give each day one anchor activity that involves the whole family. One activity per day that is planned in advance. A park trip. A family lunch. A movie night. This activity needs to exist as a fixed point that my ADHD brain can organize the rest of the day around. Research on ADHD management shows that anchor activities create the structure that ADHD brains need to stay connected to shared priorities rather than disappearing into personal hyperfocus. Rule [3]: Build in one solo block per day for each parent. One hour for me. One hour for my wife. No kids. No responsibilities. Just time that belongs to each of us individually. It is what prevents the resentment that builds when one parent carries everything while the other one drifts. When both parents get a real break, the family dynamic for the rest of the day improves dramatically. 💾 Save this for next Friday night. Start with rule 1 this weekend. Follow @adhddadcode for real systems that make dads with ADHD present fathers and reliable partners.

adhddadcode
adhddadcode
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Monday 29 June 2026 00:01:10 GMT
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feliciawyatt1626
feliciawyatt1626 :
Blue Mountain solves all problems 😁
2026-06-29 19:30:36
1
defo.v2
Defoer :
too late m8, im 28 and undiagnosed, she already left me cause our free time together was terrible. I tried an Adderall for the first time about a week ago. I almost cried because of how normal I felt. damn shame.
2026-07-02 00:09:21
5
theintentionalcalm
rachel | the intentional calm :
This is huge! I have learned so much about my brain and it didn’t hit me til recently just how tough unstructured time is for me. Especially being a teacher and having to transition into summer break full of unstructured time. I’ve been working on adding in my own structure systems for myself and my family, and it’s helped. Will definitely add in your tips too! Thank you!! 🙌🏻
2026-07-01 18:42:45
1
beckipacey
Becki Pacey :
this explains our weekends with my ADHD hubby, some great advice thank you
2026-06-29 05:48:24
3
neurodivergenthelen
🌻NeurodivergentHelen🏳️‍🌈🍉 :
Hey this is really good advice, I would have rather listen to it while reading it but I am going to share with my friends that have kids
2026-06-30 16:12:24
4
therealhantiks
Hantiks :
I'm an ADHD dad too, and I work at Blue Mountain as well. I recognized the Westin behind you as soon as I scrolled onto your tiktok. That's some great advice man, thank you!
2026-07-09 21:20:43
1
loopz2025
loopz2025 :
Well done for finding ways that help not only you but your family and those around you - I have been through a lot but my posts have helped become so much more aware and in return that has helped me to function so much more productively
2026-06-30 09:33:47
7
kc95488
KC :
I'm a adhd stay of home mum and I never realised that I too hated weekend pre-kids. I would crave for Monday again for the structure. It's really hard with the flexibility that is needed with 2 under 2. Usually my attention is completely split as each child is completely different.
2026-06-30 21:55:46
3
maryh9900
maryr :
I also get such bad anxiety and hate the question - what are you doing this weekend? if I have nothing planned....
2026-06-30 19:22:22
4
ozburkes
ozburkes :
Will follow this for both my husband and myself, hoping it will help our 11 year old adhd son too!!
2026-06-29 02:02:37
4
kat4syth
Kathryn Forsyth :
If I make one anchor activity, then that is what occupies my brain, and only that one activity can happen in one day
2026-06-29 02:29:34
2
hellohollylo
hellohollylo :
Vivanse has been somewhat helpful for my hubby but then none of us can operate at the speed he does when he’s on it. Not sure this battle can be won but your advice is great. PS: I’m always at the mountain too, we rent baby and kid gear up there 🥰
2026-07-16 02:43:42
0
user42481323383498
user42481323383498 :
That's good advice
2026-06-30 11:19:22
0
cerebralbrawlsey1424
Cerebral Brawlsey :
Interesting I have ADHD and I can’t cope with any form or routine I despise it. I get so frustrated and anxious I love days with no plans and I can be spontaneous with my kids My NT partner would love the idea though.
2026-07-07 21:55:55
1
adhdafterdark4
ADHDAfterDark :
for me being on medication gave me the ability to be able to put routines in place..unfortunately medication is not a cure...its still very much there...learn ways to harness that tool and use it to an advantage....people sharing content like this is such a great reminder we are not alone...keep it up! great content 🖤
2026-07-12 22:09:51
0
c_g445
Greez :
This is amazing. Currently having a hard time with this during the summer with both me and my wife being teachers with a 2yr old
2026-07-01 17:11:57
0
denemedikdemeyelim
Deniyoruz :
as a mom who has to plan and prepare everything, work, be one step ahead, just one hour for myself is just nothing. Preferably friday night and sunday should be family time, saturdays min. half day mother holiday where she would be 100% away (no whiny messages calls etc)
2026-07-05 16:45:43
0
wellsteachmath
Wellsteachmath :
Thank you
2026-07-02 13:45:22
0
zognitkeynmol
NeverSayDiet❌🆘🇺🇸🇮🇱 :
Enough with captions. We all love scrolling through fine print like some sort of loan agreement.
2026-06-30 21:09:33
21
samanthacolquhoun7
Samantha Colquhou589 :
this is good. my son has autism but Saturdays are so difficult when we don't have a plan and end up being so stressful. this is a great way of creating structure but without filling every hour. cos I love doing nothing! thank you for sharing
2026-07-01 11:43:46
0
dannyvrieling
Danny Vrieling :
glad to hear you still got your family. I was diagnosed last month, but I already lost my kids. It wasn't duoble for my ex and everuthing is blamed on me. Now I'm diagnosed and alone.... ADHD is the hardest run of life.
2026-07-19 19:52:45
0
daniel.bendickson
TheModernProviderCode | Daniel :
Incredible structure!
2026-07-01 16:03:02
0
mrjoehasadhd
MrJoeHasADHD :
This is great. I hate weekends because of my ADHD!
2026-07-01 12:27:50
0
stu.g.live
Stu.G.is.Your.Buddy🐒 :
Great tips. Thanks for this - timely for sure. (My son is 20, but still need Structure for weekends!)
2026-07-01 16:51:33
0
eljupiterdeaz
Fabian :
Thank you
2026-07-01 16:54:45
0
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