IPSA Daily Application Cheat Sheet – ADHD Parenting Made Doable
“You don’t need more willpower — you need a system that fits your brain.”
This guide distills the IPSA principles into quick, repeatable actions for parents managing ADHD in themselves or their children.
Each step aligns with evidence-based executive function strategies from Lindström et al. (2025), Barkley (2023), and Chronis-Tuscano (2023).
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1. Start Every 48 Hours (Not Every Week)
Forget weekly planning. Use two-day cycles:
- Pick one focus goal (e.g., smoother mornings).
- Write it where everyone sees it.
- Review after 48 hours — what worked, what didn’t?
- Reset and pick a new focus.
⏱ Tool: phone reminder → “Reset family plan – today!”
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2. Visualize Everything
ADHD memory is visual, not verbal.
Turn invisible expectations into visible cues.
✅ Examples:
- Whiteboard or laminated morning checklist
- Coloured sticky notes for steps (“get dressed”, “pack lunch”, “brush teeth”)
- Digital timer with icons instead of numbers
🎯 Tip: visuals must be simple — 3 to 5 items max per board.
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3. Use External Triggers (Never Rely on Recall)
You won’t “remember later.”
Use external triggers that prompt the next action.
🧠 Try:
- Smartwatch buzz for transition points (e.g., dinner → bedtime)
- “Smart location” alerts (“leave now for pickup”)
- Visual reminder objects (place the book on the table where you’ll see it)
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4. Three-Tier Task System
Your brain needs clarity, not pressure.
Divide tasks into energy levels:
This reduces guilt and keeps momentum steady.
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5. Micro-Scripts for Stress Moments
Under pressure, words vanish.
Use a pre-written script to avoid escalation:
“I see you’re upset — let’s pause.”
“We’ll talk when it’s calmer.”
“We can fix this together, but first breathe.”
Print or save them on your phone as a calm-cue card.
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6. Celebrate Tiny Wins (They Rewire the Brain)
ADHD motivation depends on dopamine feedback — small rewards, not delayed praise.
🎉 Examples:
- Mark a ✔ on a visible tracker for every success
- 5-minute reward after a completed routine
- Share your success in a parent accountability chat
Positive reinforcement locks learning faster than discipline (Volkow et al., Nature Neuroscience, 2024).
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Optional Download
🧾 Weekly ADHD Parent Tool (PDF)
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Related Reading
→ [[ADHD Parent Training That Finally Works – What the IPSA Model Gets Right]]
→ [[The Science Behind IPSA Parent Training – Why It Works for ADHD Families]]
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References
- Lindström K et al., 2025 – Improving Parenting Skills in Adults with ADHD (IPSA), BMC Psychiatry.
- [Barkley R A, 2023 – Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.]
- [Volkow N D et al., 2024 – Dopamine Signaling and Behavioral Reinforcement in ADHD. Nature Reviews Neuroscience.]
- [Chronis-Tuscano A et al., 2023 – Parenting and ADHD: Challenges and Opportunities. Journal of Clinical Child & Adolescent Psychology.]