Building a Daily Routine for Your Neurodivergent Child
Establishing a routine can be incredibly beneficial for children, especially those who are neurodivergent. A consistent daily schedule can provide a structured and clear framework that helps children feel secure and comfortable in an often unpredictable world. It is this sense of stability that’s crucial for their overall wellbeing. Here are some tips for creating an everyday routine for your child, enabling them to thrive.
What should a daily routine include?
Your child’s daily routine is entirely personal to your family’s situation. Every neurodiverse child is unique, and understanding their specific needs, preferences, and triggers is key to creating a routine that works for them. Consider the following:
- Sensory preferences: Are they sensitive to noise, light, or textures?
- Energy levels: When are they most alert and engaged?
- Transitions: Do they find moving from one activity to another challenging?
Discuss these aspects with your child if possible or observe their behaviour to identify patterns. For some guidance, here are some suggestions on what to include to help build some consistency in your child’s life.
Wake-up time
Having a consistent wake-up time for your child on school mornings can offer a predictable start to their day. By aiming for an earlier wake-up time, your child will have more time to prepare for the day without feeling rushed, which can help minimise morning stress and anxiety.
For their wake-up routine, consider using a sensory-friendly alarm clock. These specialised clocks can offer various features, such as different sound options or a gradual light increase, to accommodate your child's needs, whether they are sensitive to light or sound.
Establishing a breakfast routine
Some neurodivergent children may struggle with mealtimes due to factors such as sensory sensitivities, which can make breakfast more difficult. If possible, try and factor some extra time into your morning for this. This doesn't mean having to spend ages cooking in the kitchen. Rather, prioritising a simple, quick nutritious breakfast can set a positive tone for the day and ensure your child starts off with the energy they need. Here are some healthy and quick breakfast ideas for school mornings.
Personal care
Children can learn how to maintain their personal care from a young age. It's important for them to understand that morning routines should include activities such as brushing their teeth, taking a shower, washing their face, and getting dressed. By incorporating these tasks into their daily routine, you can help your child develop good hygiene habits and a sense of responsibility.
Preparing for school
Taking a few simple steps to prepare for school can make a difference to your child’s day. For some children, being away from the comfort of home can be difficult. To help ease this transition, consider packing their school bag together. This allows them to know what to expect, whether it’s the contents of their packed lunch or the books they’ll need for their lessons that day.
Depending on your child's age, you can also encourage them to use a planner to keep track of activities and lessons they have that day. Additionally, use a visual schedule at home with picture cards or colour-coded timetables to outline their day, including subjects and break times. This can make the routine more accessible and easier to follow. Place the schedule in a visible spot, like the fridge or their bedroom wall, so they can refer to it throughout the day. To avoid overwhelming your child, start small by focusing on a few core activities, such as morning and bedtime routines, and gradually expand to include mealtimes, study periods, and structured play.
After-school wind-down
To help your child unwind after a busy day, clearly communicate activities and set time apart for spending quality time together, going for a walk, or engaging in a favourite hobby. Whatever you choose, ensure that you set clear expectations about what they need to do. Establishing a consistent after-school routine can provide a sense of stability and help your child decompress, making the evening more enjoyable and less stressful for everyone.
Homework
Try to set aside the time for your child to focus on their homework. For instance, you might designate Wednesday for math homework and Thursday for science. Be sure to let your child know when the homework session will end. This is particularly important for neurodiverse individuals who may experience time blindness—a difficulty in perceiving the passage of time—which can lead to becoming so absorbed in a task that they lose track of it entirely.
Predictability in Language
Clear and predictable language is essential when communicating transitions within the routine. Using concise instructions like, “In five minutes, we’ll get ready for bed,” or “After lunch, it’s time for homework,” can help your child feel more prepared. Consistency in language helps them understand what to expect, reducing confusion and resistance.
This is especially important if there are changes in your routine. Offer advance warnings, use social stories or visual aids to explain adjustments. Allowing them some control over decisions, such as choosing between two activities, can also make transitions smoother and reduce resistance.
Consistent bedtime routine
Some neurodivergent children can experience sleep challenges, such as difficulties falling asleep, staying asleep, or waking up too early. These issues can stem from trouble transitioning from after-dinner activities to bedtime, or difficulty in switching-off their minds, or co-occurring conditions like anxiety.
To help maintain a consistent bedtime, create a routine that allows your child to gradually wind down in the evening. This can include calming activities such as reading, listening to soft music, or engaging in a quiet hobby. Ensure that the bedtime routine remains the same every night to create a relaxed and comfortable environment.
Life is unpredictable, and routines may occasionally need to change as circumstances shift. By encouraging your child to embrace flexibility and maintaining clear, open communication, you can help them adapt to changes more smoothly. This approach can foster a sense of stability and reassurance, even when familiar routines are adjusted.
