3 Strengths to Lean on as You Return to Routine with a Neurodivergent Brain
Returning to school, work, or a daily routine can feel overwhelming, especially for neurodivergent brains like those with ADHD or autism. You might feel scattered, exhausted, or anxious after a break. The good news is that you already have strengths you can lean on to make the transition smoother and less stressful.
1) Self-Awareness: Knowing your patterns
One of the most powerful tools you have is self-awareness. Start by noticing how your brain reacts to routine changes. For example:
• Are mornings a struggle?
• Do you hyperfocus in the afternoon and feel depleted by the evening?
• Are sensory distractions draining your energy?
Understanding your patterns helps you plan realistically and develop systems. You can schedule the hard tasks when your focus is strongest, and give yourself grace during the tricky times.
Something to consider: Keeping a mood and energy journal for a week may be useful. Try noting when you feel alert and engaged, and when you feel drained. Even just noticing patterns can help you set up a routine that actually works for your brain/body.
2) Creativity & Problem Solving
Neurodivergent brains often shine when it comes to thinking outside the box. This is especially useful when trying to make routines stick/consistent. Instead of forcing yourself into a rigid schedule that doesn’t fit, you can get creative with systems that do.
Some ideas to consider:
· Break big tasks into tiny, doable steps
Use timers, alarms, or color-coded lists to stay on track
Tie daily tasks to your interests or passions to make them feel motivating
Keep your system flexible as a schedule that can bend without breaking
The key is to design your routine around your strengths, rather than trying to squeeze yourself into someone else's mold.
3) Resilience & Adaptability
Transitioning back into routine isn’t easy. Having the knowledge and belief that you’ve already navigated challenges before makes you resilient. Chances are, you've already handled stress, setbacks, and curve-balls and that lived experience is proof that you can navigate change again.
You can use resilience to:
Start small by building one part of your routine, then add more gradually
Have a backup plan for days that don’t go perfectly
Practice self-compassion when things don’t go as planned
Remind yourself: it’s about progress, not perfection. Your routine should support your life and not measure your self-worth.
If you're looking for some gentle next steps:
Track your energy: Notice when you feel alert vs. drained and schedule tasks accordingly.
Micro-routines: Even one consistent thing like making your bed or a morning stretch can build momentum and set the tone for the day.
Use your creativity: Make checklists fun with colors, stickers, or digital apps like Todoist: https://www.todoist.com/productivity-methods
Smart but Scattered by Peg Dawson & Richard Guare is a fantastic guide to building routines that work with your brain, especially if you struggle with executive functioning.
Want to Explore This Further?
If any of this resonates, I’d love to support you. Sometimes, just talking with someone who understands can make routines feel more manageable. Feel free to reach out through Panorama Wellness Group for a free 15-minute consultation. I offer in-person and virtual counselling for youth and adults at our Langley office. To learn about me and the services I provide, please visit my bio here: https://panoramawellness.ca/jodi-bridges.
