How Routine Helps Neurodivergent Brains Feel Steady and Successful
| with guest Randi-Lee Bowslaugh |
For many neurodivergent people, a disrupted morning can derail the entire day. That’s why Randi-Lee swears by a steady, predictable routine. From letting the dogs out to making her smoothie, each action is part of a sequence that keeps her grounded and functioning.
Her approach isn’t rigid or perfectionist – it’s protective. Routine offers structure where the world often brings chaos.
“If something throws that morning routine off, the whole day gets thrown off. So I try very hard to mitigate anything that might influence it.”
— Randi-Lee Bowslaugh, ADHDifference
Why This Strategy Works
Both ADHD and autism impact executive functioning, the brain’s management system for planning, prioritising, regulating emotions, and switching tasks. When the day starts unpredictably, it taxes the brain’s limited resources, causing stress, forgetfulness, and fatigue.
Creating consistent routines helps reduce that cognitive demand. It eliminates decision fatigue, prevents missed steps (like taking medication), and builds a sense of control.
Randi-Lee also notes the importance of communicating those routines to others: when your family understands the sequence, they’re less likely to interrupt it and more likely to support it.
When to Use This Strategy
Routine is a powerful support when:
- You find yourself overwhelmed by the chaos of a new day
- Transitions are tough and create emotional dysregulation
- You often forget important steps unless they’re tied to a sequence
- Unexpected interruptions spike your anxiety or throw off your mood
- You’re managing medication schedules or caregiving responsibilities
This strategy doesn’t require a colour-coded planner. Just a handful of consistent actions done in the same order each day. That’s enough to make a difference.
How to Practice It Daily
A successful routine is built into environment and relationships. Here’s how you can apply the same idea:
- Anchor your start: Tie your first few tasks (like letting pets out, eating, taking meds) to the same time or trigger each day.
- Minimise disruptions: Let housemates or family know your routine. Post it visually if helpful.
- Use cues: Keep things like vitamins or keys in the same place. These visual prompts help your brain stay on track.
- If things go off course: Re-anchor with music. Randi-Lee uses feel-good playlists to regulate her energy and bring herself back to focus.
“Even if something throws me off, music helps. It brings out endorphins and makes it easier to manage when the unexpected happens.”
The Science Behind It
Routines reduce the demand on the brain’s prefrontal cortex, which governs decision-making, attention, and planning. These are areas that can be affected in ADHD and autism.
Neuroscience shows that predictable routines can:
- Lower cortisol (the stress hormone) by reducing unpredictability
- Strengthen habit loops via the basal ganglia, making actions more automatic over time
- Support emotion regulation by providing a consistent environment
A qualitative study of college students with LD/ADHD found that many successfully use routines and habits as a key strategy to manage time, productivity, and daily life challenges. PMC, 2019
💬 Final Thought
For Randi-Lee, routine isn’t about being rigid, it’s about reducing chaos. It’s a safety net that allows her to show up for her family, her work, and herself.
“It’s not that I can’t adapt. But when I start my day with structure, I can handle the surprises better.”
Start small. Protect your first five actions of the day. Build consistency, not perfection. Your brain deserves that kind of support.