Shared planning. Growing independence. Care for the whole family.

As young people grow, the support they need can change. Finding a balance between offering help, respecting privacy and encouraging independence can feel challenging—and your wellbeing matters too.

The Ocean Ritual 30-Day ADHD Family Wellbeing Programme is a practical digital guide for parents and carers of young people aged 12–17. It helps you explore supportive routines together, make everyday demands more manageable and create space for connection and parent care.

This beautifully designed, 48-page programme introduces one small activity each day, with an emphasis on your teenager’s preferences, choices and individual needs.

What’s included:

• 30 daily activities with parent reflection prompts

• Collaborative planning tools and respectful reminder strategies

• Practical ideas for mornings, school transitions, study and evenings

• Guidance on supporting independence while keeping help available

• Activities for communication, comfort needs and repair after conflict

• Thoughtful approaches to privacy, digital routines and shared responsibilities

• A parent wellbeing action and minimum-effort option for every day

• Nine printable worksheets, including a shared support agreement, education conversation planner and minimum-day plan

• A 30-day family tracker and a plan for continuing useful habits

Allow around 5–10 minutes for daily reading and planning, then try the activity within your existing routine. Adapt, repeat or skip activities as needed—there’s no pressure to finish in 30 consecutive days.

The focus is working with your teenager to find useful support. Optional wellbeing activities invite participation without making it a test of obedience or independence.

Their voice. Your family’s pace. Your wellbeing matters.

Suitable for: Parents and carers of young people aged 12–17 with ADHD. The practical planning tools may also be useful while awaiting assessment, but cannot establish a diagnosis.

Format: Downloadable PDF • 48 pages

Delivery: Digital product only; no physical item will be sent.

Worksheets: Designed for printing or use alongside a notebook; not interactive fillable forms.

This programme provides general education and family wellbeing support. It is not ADHD treatment, therapy or a clinically validated parent-training course. It should be used alongside existing school and healthcare support and does not replace professional advice. Individual coaching is not included.

Ocean Ritual — Wellness, Made a Ritual.