Crafting Neurodivergent-Friendly Routines: Balance, Flexibility, and Success
Mar 02, 2025
Routines That Work for You
Routines are often touted as the key to success, but for neurodivergent women, the traditional “wake up at 5 a.m., follow the same schedule every day” advice can feel rigid and overwhelming.
The truth is, routines don’t have to be perfect or rigid—they just need to work for you. Let’s explore how to create flexible, neurodivergent-friendly routines that balance your needs, strengths, and energy.
Why Traditional Routines Often Fall Short
The typical advice to “stick to a routine no matter what” doesn’t account for the unique challenges neurodivergent women face:
- Energy Fluctuations: Your energy might peak and dip unpredictably.
- Executive Dysfunction: Starting tasks or following through can feel daunting.
- Sensory Sensitivities: Overstimulating environments can derail plans.
Good news: You can craft routines that adapt to your needs instead of fighting against them.
The Key to Neurodivergent-Friendly Routines: Flexibility
A neurodivergent-friendly routine isn’t about strict schedules—it’s about creating supportive patterns that can flex when life happens.
Questions to Ask Yourself:
- What times of day do I feel most focused or energized?
- What small habits make me feel grounded and supported?
- Where do I struggle most with routine-building?
How to Build a Routine That Fits Your Brain
1. Start with Anchors, Not Timelines
Instead of scheduling every hour, build your routine around anchors—activities or habits that give structure to your day.
- Morning anchors: Stretching, drinking water, or journaling.
- Evening anchors: Reading, reflecting on your day, or preparing for tomorrow.
2. Plan for Energy Peaks and Dips
Use energy mapping to identify when you’re most productive and when you need rest.
- Schedule high-focus tasks during energy peaks.
- Use low-energy times for restorative activities.
3. Build in Buffer Time
Life is unpredictable. Adding buffer time between tasks prevents overwhelm and allows for flexibility.
4. Experiment and Adapt
Treat your routine like a draft, not a finished product. Adjust as needed to find what feels sustainable.
Tools and Strategies for Routine-Building
1. Visual Planners:
Use color-coded calendars, whiteboards, or apps to map out your day in a way that feels intuitive.
2. Habit Stacking:
Pair new habits with existing ones to make them easier to remember.
- Example: Meditate for 5 minutes after brushing your teeth.
3. Automated Task Planners Use productive applications that can be automated and that integrate with other tools to create Systems. I LOVE Sunsama!
4. Reward Yourself:
Celebrate small wins to reinforce positive routines.
How to Stay Kind to Yourself When Routines Don’t Go as Planned
Perfection isn’t the goal—consistency and self-compassion are.
Practice this affirmation: “My routine is a tool, not a rule. It supports me, not controls me.”
Need Help Crafting Your Routine? Let’s Work Together.
If routines feel overwhelming, my coaching program for neurodivergent women can help you design patterns that honor your brain, energy, and goals. Together, we’ll create a routine that fits your life—not the other way around.
Let’s make your day work for you.
– Dawn Leprich-Graves, LCPC, LPC, PMH-C, ASDCS Clinician, Coach & Connection Catalyst
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