Creating predictable routines is extremely beneficial for individuals with autism or ADHD, as it reduces cognitive overload, provides security, and helps with executive functioning challenges.
Here’s how to establish effective routines:
Core Principles for Effective Routines
1. Visual Supports
- Visual timetables / schedules: Create clear visual representations of daily routines using photographs, symbols, or written lists
- Visual timers: Use Time Timers, sand timers, or digital timers that show time passing visually
- Colour-coding: Assign colours to different types of activities or times of day
- Location-based cues: Keep items in consistent places with visual labels
Objects of reference: Showing an object to represent an activity e.g. a particular plate meaning lunchtime
2. Consistency and Structure
- Regular timing: Schedule activities at similar times each day
- Predictable sequence: Maintain the same order for routine activities and keep your language repetitive and predictable too
- Consistent locations: Use the same spaces for specific activities
- Clear beginnings and endings: Signal transitions clearly
3. Preparation for Change
- Advance notice: Warn of upcoming transitions or changes
- Countdown system: Use “5 more minutes” warnings before transitions
- Visual transition warnings: Show what’s coming next on the schedule / timetable
- Change preparation: Discuss upcoming changes to routine well in advance and use a surprise card on a visual schedule / timetable
Creating Morning and Evening Routines
Morning Routine Example
- Create a visual timetable / sequence showing:
– Wake up time
– Bathroom routine (with sub-steps if needed)
– Getting dressed
– Breakfast
– Preparing bag/materials
– Leaving the house - Place the visual timetable / schedule where it’s easily visible
- Include approximate times if helpful
- Consider sensory needs (quiet time, low lighting initially)
- Build in buffer time for unexpected delays
Evening/Bedtime Routine Example
- Visual schedule showing:
– Dinner time
– Transition to calming activities
– Bath/shower time
– Pyjamas
– Brushing teeth
– Quiet activity (reading, listening to music)
– Lights out time - Begin wind-down activities 60-90 minutes before sleep
- Minimise screen time before bed
- Include sensory regulation activities (deep pressure, weighted blanket)
- Keep consistent even on weekends if possible
Implementation Strategies
When Starting New Routines
- Start small: Begin with just one routine rather than changing everything
- Be consistent: Maintain the routine daily for at least 2-3 weeks
- Provide positive reinforcement: Acknowledge success with the routine and give specific praise; good waiting, good listening, etc.
- Use special interests: Incorporate motivating elements or special interests
- Practice flexibility: Gradually introduce minor variations once the routine is established
Adjusting for Different Needs
- For autism: May need more detailed visual supports and longer adjustment periods
- For ADHD: May benefit from timers, reminders, and built-in movement breaks
- For both: Ensure routines include sensory regulation opportunities
Technology Supports
- Timer apps with visual countdowns
- Schedule / timetable apps with notifications
- Smart home routines (lights that dim at certain times)
- Reminder systems for transitions
Handling Routine Disruptions
- Create a “change card” or visual signal for unexpected changes
- Develop a specific protocol for handling disruptions
- Practice flexibility with small, planned changes
- Have a calming kit ready for times when routines must change
- Debrief after disruptions to build resilience
Remember that the goal isn’t rigid adherence to timetables / schedules but rather creating predictability that reduces anxiety and cognitive overload. The best routines incorporate flexibility while maintaining overall structure and predictability.