Routine and structure often mean the difference between feeling grounded or overwhelmed. You've probably noticed that when life gets chaotic, your mental and emotional wellbeing tends to take a hit. There's no surprise there. Having a reliable routine can offer stability, predictability, and a sense of control over daily life.

Most of us know this but for some of us, its hard to start developing a routine, so here's some tips from the MindJam Team:

Start with Small, Manageable Routines 
Creating a routine doesn't have to mean overhauling your life. Starting small is key. Whether it's having a set time for meals, getting up at the same time each day, or setting aside 10 minutes each morning to plan your day, these small steps help your brain feel less overwhelmed by decision-making fatigue.

Build in Downtime 
Routine doesn't mean every moment of your day has to be scheduled so don't forget to allow for downtime. In fact, it's crucial to factor in time for rest, especially when sensory or emotional overload is expected. It could be as simple as having a quiet hour in the afternoon, or taking small (15-minutes?) breaks between tasks. This helps with energy regulation and ensures that your routine feels supportive rather than restrictive.

Use Visual or Digital Aids 
Many of us find that visual schedules or digital planners make it easier to stick to routines. There's something satisfying about checking off tasks or seeing your day laid out in a clear, organized way. Tools like calendars, phone reminders, or even color-coded sticky notes can help you stay on track without overwhelming yourself with too many to-dos.

Flexibility Is Key 
Even the best-laid plans change. That's why it's important to build flexibility into your routine; and for those of us who find this challenging, remember that it can develop with practice. If something unexpected comes up, having built-in space or backup plans can prevent feelings of chaos. Being kind to yourself when things don't go according to plan is just as important as setting the plan in the first place.

Living with Routine, Not Against It 
For neurodivergent adults, routine is less about strict schedules and more about creating a framework for stability. It's about finding what works for you, adjusting as needed, and using structure to support your wellbeing in ways that feel sustainable.

Of course, we're all different (that's why we're here in the MindJam community) and we'd love you to share what helps you to get things done the way you want to and in the time you need to have them done by.