How To Create And Use Mini Routines (Autism, ADHD, Chronic Illness)

Summary

This video explores how the speaker, who has autism and ADHD, transitioned from using strict routines to more flexible 'mini routines' and rhythms. Rigid routines caused anxiety and restlessness, while the new approach offers a balance between structure and adaptability. By focusing on bookend routines for mornings and evenings, and using anchor points throughout the day, the speaker finds it easier to stay organized without feeling overwhelmed. They highlight the benefits of creating flexible routines based on energy levels and needs, offering practical tips for those seeking structure without rigidity.

Takeaways

• 😀 Implementing a daily routine can help reduce anxiety and make life feel less overwhelming.
• 📅 Routines make it easier to incorporate healthy habits like journaling and exercise.
• 😟 Sticking to a strict routine can create new problems, such as anxiety when things change unexpectedly.
• 🔄 People with ADHD may struggle with rigid routines due to feelings of restlessness and agitation.
• 🎯 Mini routines and flexible rhythms provide structure without the stress of following a strict schedule.
• ⏳ A rhythm is based on the pace of life rather than specific times, allowing flexibility for energy levels and motivation.
• 🏁 Bookend routines, such as morning and evening routines, help start and end the day on a positive note.
• 🧩 Anchor points during the day, like mealtimes, help structure time blocks in a flexible way.
• 😴 It's important to attach rest breaks to anchor points to ensure regular relaxation.
• 📝 Planning tasks weekly allows for flexibility, with the option to adjust plans based on energy levels or unexpected events.

Q & A

What are the main benefits of having a daily routine for someone with autism and ADHD?

A daily routine can help reduce anxiety, make it easier to incorporate healthy habits, and help life feel less overwhelming by providing a sense of structure and predictability.

What challenges did the speaker face when trying to stick to a daily routine?

The speaker found that adhering to a routine made them anxious and overwhelmed when unexpected changes occurred. They also struggled with the monotony of doing the same thing every day, which led to restlessness and agitation.

What is the alternative system the speaker developed to replace a strict daily routine?

The speaker developed a system of mini routines and rhythms. These provide structure through a pattern of events rather than a rigid, time-based schedule, offering flexibility to adapt to energy levels and motivation.

How does a rhythm-based system benefit individuals with ADHD?

A rhythm-based system allows for flexibility and spontaneity, which can be helpful for ADHD. It provides structure without the rigidity of clock-watching, preventing the individual from becoming overwhelmed or seeking too much dopamine.

What are 'bookend routines' and why are they important in the speaker's system?

'Bookend routines' refer to the morning and evening routines that signal the start and end of the day. They help establish a rhythm for the day without being tied to specific times, making it easier to transition between activities.

What are anchor points, and how do they contribute to daily rhythm?

Anchor points are specific moments in the day that act as reference points for organizing tasks. For the speaker, these include starting the day, lunchtime, finishing the workday, and after dinner. They divide the day into flexible time blocks, making it easier to return to the rhythm after disruptions.

How does the speaker recommend handling unexpected changes in their routine?

The speaker suggests attaching tasks to anchor points rather than strict times. If something unexpected happens, you can resume your rhythm by picking up at the next anchor point instead of feeling pressured by missed time blocks.

What is the bust and boom cycle the speaker mentions, and how does their rhythm help prevent it?

The bust and boom cycle refers to doing too much when energy levels are high, leading to burnout and then being unable to do anything for a period. The speaker's slower, more consistent rhythm helps avoid this by preventing overexertion and ensuring a steady pace.

How does the speaker's rhythm accommodate rest periods throughout the day?

The speaker attaches rest periods to their anchor points, ensuring they take breaks, especially after lunch. This helps prevent overexertion and maintain energy levels throughout the day.

What is the speaker's advice for planning tasks within their daily rhythm?

The speaker recommends first writing down the tasks for the week, then either assigning them to specific days or planning them on a daily basis, depending on your preference for structure. Flexibility allows adjustments for appointments, energy levels, or unexpected events.