How Well Do You Handle Changes in Routine?

You’ve spent weeks getting used to a new routine. You’ve color-coded calendars, downloaded apps, created incentives and rewards, and given yourself (or your loved ones) plenty of high-fives for adapting. Things are rolling along nicely.

And then, bam! out of nowhere, you have to make a big change to the routine.O

For everyone, but especially for folks with unique learning needs like autism, changes to a routine can feel like someone suddenly changed the rules of the game without telling you. Whether you’re a parent supporting a child or an adult managing your own daily schedule, having a structured routine isn’t just helpful, it’s often crucial for success.

Life throws curveballs, and those unexpected changes can trigger stress or anxiety faster than you can say “schedule disruption.” For individuals with autism, these feelings can hit extra hard. You might notice that you or your loved one really, really needs routine, and certain situations or changes feel almost impossible to handle. Sometimes, these changes can even lead to a meltdown, making it super important to approach routine adjustments thoughtfully. These might include:

• Changes to the physical environment
• Preferences about meals and bedtime
• Verbal rituals
• Other compulsive behaviors

Knowing what to expect can be a total game-changer in helping you or your loved one cope, and quickly bounce back to feeling normal again.

Here are some tips to help you navigate those tricky waters.

Introduction to Routine Changes

Routine changes can throw anyone for a loop, both kids and adults, but especially those on the spectrum.

A change in routine can spark anxiety, stress, and that overwhelming feeling of “I can’t handle this!” It’s worth understanding that routines aren’t just schedules, they’re a significant part of a person’s identity and security blanket. Many people, regardless of age, cling to routines because, hey, they feel safe and predictable! Change pops up constantly in workplaces and schools, and learning to roll with these changes is actually a pretty valuable life skill. To deal with routine changes without losing your cool, try focusing on the possible good stuff that might come from it.

By staying open to new experiences and learning opportunities, you can develop what researchers call a “growth mindset” and become more flexible when facing changes. In this article, we’ll dive into why routines matter so much, how changes impact daily life, and share some practical strategies to implement new routines for both children and adults.

Assessing the Impact on Daily Routine

Looking at how routine changes affect daily life is super important for understanding their ripple effects on both kids and adults. Small changes might be no biggie, but big ones? They can feel overwhelming for absolutely anyone. It helps to pinpoint exactly what fears or worries might be holding you or your child back from embracing changes. By recognizing the potential benefits and positive outcomes that might come from a change, people of all ages can develop a more optimistic attitude toward routine disruptions. For example, a change in routine might open doors to learning cool new skills, meeting interesting people, or experiencing something awesome that wasn’t on your radar before. But it’s also totally valid to consider the possible downsides and challenges, like increased stress levels or anxiety. People resist change because, let’s be honest, most of us thrive on having predictable routines. This makes it even more important to carefully weigh the pros and cons. When you do this thoughtfully, both grown-ups and kids can make smarter decisions about adapting to changes in their daily schedules.

How to Deal With Changes to a Routine: 14 Tips

1. Talk it Out

Whenever possible, give yourself or your child a heads-up if you know there’s going to be a shift in the daily routine. For instance, if you find out work or school is ending two hours early a few days from now, plan accordingly! If there’s a doctor’s appointment after work instead of the usual gym session or soccer practice, prepare your brain for that change.

Have an open chat with yourself or your loved ones about what to expect and tackle any questions or worries that bubble up. This way, everyone can mentally prepare for the change, reducing those stress levels that typically spike when routines suddenly shift.

2. Provide Cues

It’s not just big changes that can throw us off, transitions between activities can be super tricky for anyone, whether it’s a child with diverse learning needs or an adult who struggles with change. If you know that you or your kiddo has ten more minutes until the next activity (planned or not), speak up! Using a clock or watch to visually show the time counting down can be super effective for both grown-ups and children. This simple strategy helps manage expectations and keeps stress levels in check. Use whatever method of marking time makes sense for your situation, whether you’re supporting a child or trying to keep your own schedule on track.

3. Use Pictures

Creating visual schedules can be a total game-changer for both children and adults when adapting to new routines or dealing with changes. This strategy rocks at setting clear expectations and reducing anxiety for everyone involved. By displaying a visual schedule where everyone can see it, you clearly show how things will shift and change, making it way easier to introduce new activities into the routine. This approach isn’t just helpful for kids, it’s also super supportive for adults who might struggle with adapting to changes, offering a structured way to manage and embrace new routines.

For both parents and adults managing their own schedules, the classic go-to is the social story. Using a social story can easily explain change in a visual way, cutting down on the stress and anxiety that often pop up when routines change. Timetables work great too, showing what to expect using pictures, words, or both (and many people incorporate clocks into this strategy). Visual explanations of routine changes typically work way better than just talking about it, giving everyone a clear, tangible way to understand what’s happening.

4. Visit New Places Ahead of Time

If you know you’ll be visiting somewhere new that’s outside your usual routine, whether for yourself or your child, try scoping out the location beforehand. This approach can be super helpful for both children and adults who get anxious about new environments. Bringing along a buddy or family member can make the visit feel less intimidating too. The cool thing about visiting ahead of time is that you have more control over the conditions, like checking out a doctor’s office when it’s quiet and not packed with people, reducing the chances of feeling overwhelmed by crowds or noise.

If pre-visits aren’t doable (because, let’s face it, life gets busy!), you can always look up pictures or videos of the place online. This technique helps familiarize both children and adults with the new environment, making the transition smoother and reducing that anxiety that tends to pop up with sudden routine changes.

5. Give Extra Time

Because changes sometimes happen without warning, it’s essential to have strategies ready to help both kids and adults who might need extra time to adjust. Sometimes, it might take a week or more to fully get comfortable with a new situation. Use methods that help everyone ease into the new routine. For children, keeping a favorite toy handy or using positive pep talks with a calm, gentle voice can be super comforting. For adults, maintaining an optimistic mindset and reminding yourself of past successes in handling change can be really beneficial. Keeping a daily schedule going throughout summer can also reduce anxiety for children with autism, giving them stability even during less structured times of year. Don’t forget to remind yourself or your child that you’ve faced similar challenges before and everything turned out okay in the end. This reassurance can really help dial down the stress associated with sudden routine changes.

6. Set Timers

If you or your child finds it tough to switch between activities, especially when there’s a change in those activities, timers can be your new best friend! Timers work wonders for both adults and children who need help transitioning between tasks. For grown-ups, setting timers can help maintain focus and reduce stress during hectic morning routines, ensuring a smooth start to the day. For kids, timers are particularly awesome during activities to signal when a transition is coming up. Let yourself or your child know that when the timer goes off, it’s time to wrap up the current activity. This strategy is especially effective for children with autism, as it helps them move between activities more easily and reduces anxiety. You can use a simple timer on your phone or tablet, making it super versatile for anyone adapting to routine changes.

7. Introduce Small Changes

Sometimes, you can’t break a change down into bite-sized pieces or make it more manageable, you just have to throw the monkey wrench into the plans all at once. But in other cases, you might be able to introduce small changes and gradually work your way up to a bigger change in the routine over time. This approach can really benefit both children and adults who struggle with routine changes.

For kids, introducing small changes can help them become more accepting of new routines. Go slow and steady, gradually adding new activities one at a time. This method might help your child feel more comfortable transitioning to the new routine or activity when they’re later encouraged to make the full jump.

For adults, a similar strategy works by slowly integrating new tasks or habits into your daily routine. By taking small steps, grown-ups can reduce that anxiety and stress that comes with major changes, ultimately leading to a smoother transition and greater adaptability down the road.

8. Rely on a ?

If you’re using a visual schedule to help maintain a routine, try incorporating a question mark symbol into the mix. This can represent those unexpected events or tasks that might pop up, building some flexibility into the schedule. Leave spaces between each picture or activity so you can insert additional items as needed. The question mark serves as a friendly reminder that life can be unpredictable, helping both children and adults prepare for the unexpected. While this strategy might be challenging for those who struggle with abstract concepts, it’s definitely worth a try as it can boost adaptability and reduce anxiety for both parents supporting their children and adults managing their own routines.

9. Reward Flexibility

Celebrate when both you and your child handle a change like pros! Providing support and positive reinforcement can encourage everyone to deal with changes more effectively. Whether it’s you, your child, or a teen, treat yourselves to a favorite snack or activity when you’ve coped well with an unexpected event or change. This practice helps connect flexibility with positive outcomes, making it easier to embrace future changes. By acknowledging and celebrating these moments, you reinforce the ability to adapt and keep a positive outlook on routine changes.

10. Try the “Sandwich”

Another super effective strategy is to spread out more challenging activities throughout the day rather than lumping them all together at once. This is called the “sandwich” technique, where you place a challenging or less fun activity between two more enjoyable ones. This method can be particularly helpful for managing related activities that might be difficult for both children and adults. By doing this, you create a clear incentive, something more fun is coming up soon! Encouraging everyone to push through the less favorite tasks without much resistance. This approach works great for parents supporting their kids, teens, and even adults who struggle with routine changes.

11. Use the Power of Choice

Offering choices can be an incredibly powerful tool for both parents supporting their children and adults managing their own routine changes. While it’s not always possible to choose between activities, when you can, it becomes super valuable in dealing with change. Allowing yourself, your child, or a teen to select from a set of options can make embracing changes much more doable. If a sudden change of plans becomes necessary, try presenting a set of “choice” options. This empowers both children and adults to pick the ones they prefer, helping overcome frustration and anxiety associated with the change.

12. Prepare a Calm Down Routine

Learning how to regulate emotions is crucial for everyone, whether you’re a parent helping a child with unique learning needs like autism spectrum disorder or an adult struggling with routine changes. Emotional regulation might require explicit training for some people, especially children. Teaching methods to react calmly during changes can benefit both kids and adults tremendously. For many, emotional regulation doesn’t just happen naturally, it’s a skill that needs development. Preparing a predictable calming routine can be super valuable. This routine might include taking deep breaths, doing a soothing activity, or using positive self-talk until you feel relaxed. By establishing these calming techniques, both children and adults can better manage their emotions during unexpected routine changes, reducing stress and anxiety.

13. Get Others Involved

It takes a village to adapt to change! Whether you’re a parent helping your child adjust to new routines or an adult navigating changes in your own schedule, effective organization and communication are absolutely key. Involve everyone who can offer support. For instance, if you’re dealing with a change in work or school settings, engage colleagues, teachers, or support staff to help smooth the transition. Make sure that you, your child, or any involved teen stays at the center of the decision-making process. Keep everyone in the loop about transitions, routines, and any other important details. This team approach can make adjustment way easier, helping both children and adults feel more secure and supported during changes.

14. Be Conscious of Anxieties

Last but definitely not least, pay attention to signs of anxiety and distress in both yourself and your child. Addressing fears and worries head-on can help everyone feel more secure during changes. Make sure there are plenty of opportunities to ask questions about the change. For children, consider offering a worry box where they can write down any concerns. For adults, journaling or chatting about worries with a trusted friend or family member can be super helpful. By acknowledging and addressing these feelings, both parents and adults managing their own routine changes can navigate the transition more smoothly and reduce stress.

Managing the Transition

Managing the transition to a new routine can be tricky business for both parents supporting their children and adults navigating changes in their own lives. It’s super important to stay positive and focus on the benefits of the change. Practicing self-care and stress management techniques can help reduce anxiety and uncertainty for everyone involved. For example, taking a few minutes each day to meditate or practice deep breathing can calm both mind and body, whether you’re a parent or an adult facing a new routine. Additionally, it’s crucial to celebrate those small victories and accomplishments along the way to build confidence and motivation. By recognizing progress, both children and adults can stay motivated and focused on their goals. Furthermore, it’s essential to remind yourself or your loved ones that making mistakes is totally okay, they often lead to valuable learning experiences. By embracing challenges and viewing them as opportunities for growth, people of all ages can develop a more positive attitude toward routine changes and become more resilient when facing adversity.

The Best Tip: Practice Mindful Adaptability

Instead of focusing solely on positivity, aim for mindful adaptability. It’s completely normal to feel overwhelmed by changes, and acknowledging these feelings can actually be a healthy part of the process. Whether you’re supporting a child, a teen, or managing your own routine changes, it’s important to recognize the effort put into handling change and to validate all emotions involved. Encourage yourself or your child to express feelings and thoughts about the adjustments, even if they seem minor. Lack of preparation can affect anyone’s ability to cope, potentially impacting sleep patterns. By practicing mindfulness and adaptability, you can build resilience and flexibility for future changes.

Change is inevitable, and they say that the one constant in life is change itself! Therefore, it’s crucial to have strategies in place to help both yourself and your child or teen deal with change when it happens. Practicing adjustments to new places and activities can make it easier for everyone to wake up and face the day with confidence. While changing routines can be overwhelming, acknowledging the challenges and embracing adaptability can empower both you and your child to navigate unpredictable changes to a routine whenever they occur.

TL;DR – (Too Long; Didn’t Read)

Handling changes in routine can be especially challenging for individuals with autism or anyone who values predictability. Sudden shifts may cause anxiety, stress, or overwhelm. Here are 14 practical tips to help navigate routine disruptions smoothly:

• Talk it out: Discuss changes ahead of time to mentally prepare.
• Provide cues: Clearly signal transitions between tasks.
• Use pictures: Create visual schedules to clarify expectations.
• Visit new places ahead of time: Reduce anxiety by familiarizing yourself beforehand.
• Give extra time: Allow gradual adjustment to new routines.
• Set timers: Manage transitions effectively with countdowns.
• Introduce small changes: Break larger shifts into manageable steps.
• Build in flexibility: Use visual symbols (e.g., question marks) for unexpected events.
• Reward flexibility: Celebrate adaptability to encourage positive responses.
• Try the “sandwich” method: Place tough tasks between enjoyable ones.
• Offer choices: Empower decision-making during routine changes.
• Prepare a calm-down routine: Develop strategies for emotional regulation.
• Involve others: Communicate clearly with supportive people.
• Be aware of anxiety: Address fears openly and proactively.

By practicing mindful adaptability and using these strategies, you can manage routine changes with greater confidence, resilience, and peace of mind.

Further Reading

• National Autistic Society: Dealing with change – a guide for all audiences
• Rebekah Pierce: How To Recognize Triggers & Cues BEFORE Routines Are Disrupted
• Rebekah Pierce: Social Stories for Adolescents and Young Adults
• Pepperdine University: How to Improve Emotional Self-Regulation Among Children with Autism and Attention Disorders