Building a Morning or Evening Routine
This guide is designed to help you create a consistent morning and/or evening routine that meets your needs and supports your well-being. Having a predictable routine can help reduce stress, conserve energy, and provide structure.
Here's a step-by-step guide to help you with building a morning or evening routine.
Understand the Benefits of Routines
A consistent routine can:
Reduce decision fatigue by automating daily tasks.
Provide predictability and structure, reducing anxiety.
Help you manage energy levels by spreading tasks across the day.
Improve sleep and overall health with regular habits.
Identify Your Needs and Goals
Start by understanding what you want your routine to achieve.
Practical Steps to Try:
Morning Routine Goals:
Example: Feel calm, prepare for the day, eat breakfast, and leave on time.
Evening Routine Goals:
Example: Unwind, prepare for bed, improve sleep quality.
Reflect on Your Needs:
Morning: What tasks do you need to complete to start your day?
Example: Shower, take medication, eat breakfast.
Evening: What helps you wind down?
Example: Dim lighting, reading, gentle stretches.
List Essential Tasks
Write down the tasks you want to include in your routine.
Morning Routine Example:
Wake up and drink water.
Use the bathroom and freshen up (shower, brush teeth).
Get dressed.
Take medication.
Eat breakfast.
Review the day ahead (check calendar, prepare items).
Evening Routine Example:
Dim the lights and put away devices.
Prepare for the next day (pack bag, lay out clothes).
Take medication.
Relax with a calming activity (reading, meditation).
Brush teeth and wash face.
Go to bed at the same time each night.
Break Tasks into Manageable Steps
Breaking tasks into smaller steps can make them feel less overwhelming.
Examples:
Showering:
Turn on water.
Wet hair and body.
Apply soap, rinse, and dry off.
Preparing Breakfast:
Choose a simple option (e.g., cereal or toast).
Gather ingredients and utensils.
Prepare and eat.
Create a Schedule with Timings
Add approximate timings to each task to provide structure.
Morning Routine Example:
7:00 AM: Wake up and drink water.
7:10 AM: Bathroom and freshen up.
7:30 AM: Get dressed.
7:40 AM: Eat breakfast.
8:00 AM: Prepare for the day (pack bag, check calendar).
Evening Routine Example:
8:00 PM: Dim lights and put away devices.
8:30 PM: Prepare for the next day.
8:45 PM: Take medication.
9:00 PM: Read or meditate.
9:30 PM: Brush teeth and wash face.
10:00 PM: Go to bed.
Use Tools to Support Your Routine
Apps to Help:
Google Calendar (Free): Set reminders and create a visual schedule.
Habitica (Free): Turn routines into a game to stay motivated.
Alarmy (Free and Paid Options): Use alarms to help you stay on track.
Time Timer App: Visualise how much time you have for each task.
Visual Aids:
Create a visual schedule using pictures or symbols for each step.
Example: Use a whiteboard or printable checklist to track tasks.
Start Small and Build Gradually
If building a full routine feels overwhelming, start with just one or two tasks and add more over time.
Examples:
Begin your morning routine with just “wake up and drink water” and “take medication.”
Start your evening routine with “dim the lights” and “brush teeth.”
Be Flexible and Adjust as Needed
Your routine should work for you, not the other way around.
Practical Steps to Try:
Reflect Weekly: Ask yourself what’s working and what isn’t.
Example: If showering in the morning feels rushed, move it to the evening.
Simplify When Needed: On low-energy days, prioritise essential tasks.
Make Routines Enjoyable
Incorporate activities you enjoy to make routines more appealing.
Examples:
Listen to your favorite music or podcast during your morning routine.
Use calming scents like lavender oil during your evening routine.
Overcome Common Challenges
If You Forget Steps:
Use reminders or visual schedules to prompt you.
Example: Set alarms for key tasks like “take medication” or “start winding down.”
If You Feel Overwhelmed:
Break tasks into smaller steps and focus on one at a time.
Example: Instead of “get ready,” focus on “brush teeth” first.
If You Struggle with Motivation:
Reward yourself for completing your routine.
Example: After finishing your morning routine, enjoy a favorite activity like a cup of tea.
Seek Support if Needed
If building a routine feels too difficult, reach out for help.
People Who Can Help:
Family or Friends: Ask them to help you plan or practice your routine.
Support Workers: They can assist with creating and sticking to routines.
Occupational Therapists (OTs): Ask your GP for a referral to an OT for advice on daily living skills.
UK-Based Resources:
National Autistic Society (NAS): Offers resources on routines and daily living. Visit www.autism.org.uk.
Mind: Provides advice on managing daily challenges and mental health. Visit www.mind.org.uk.
Practice Self-Compassion
Celebrate Progress: Acknowledge small wins, like completing one part of your routine.
Be Patient with Yourself: It’s okay to have setbacks. Adjust and try again.
Focus on What Works: Build your routine around tasks and timings that feel good for you.
Tools and Resources
Apps:
Daylio: Track daily habits and routines.
Fabulous: Create and maintain healthy routines.
Visual Schedules:
Create your own using apps like Canva or printable templates online.
Example Combined Routine
Morning:
Wake up and drink water (7:00 AM).
Freshen up and dress (7:10 AM).
Eat breakfast (7:30 AM).
Pack bag and review calendar (8:00 AM).
Evening:
Dim lights and unwind (8:00 PM).
Prepare for the next day (8:30 PM).
Take medication (8:45 PM).
Read or meditate (9:00 PM).
Brush teeth and wash face (9:30 PM).
Sleep (10:00 PM).
Final Thoughts
By following these steps and using the suggested tools and resources, you can build a sustainable morning and/or evening routine that supports your sensory and health needs.