Building Routines That Work for Your AuDHD Brain

Simple and Flexible AuDHD Routines to Reduce Overwhelm

Introduction:
Struggling to create a routine that works for your AuDHD brain? You’re not alone. For women with AuDHD (autism + ADHD), routines can feel like a double-edged sword—comforting and grounding one day, restrictive and frustrating the next. The key isn’t forcing yourself into a rigid schedule but designing routines that are simple, adaptable, and supportive of both your need for structure and your craving for spontaneity.

Here’s how to build AuDHD routines that simplify your day, reduce overwhelm, and help you thrive.

1. Simplify Your Daily Priorities

🔹 Three Non-Negotiables
Instead of writing a long to-do list that feels paralyzing, focus on just three essential tasks each day. This keeps things manageable and helps you avoid burnout.

✨ If three feels like too much on difficult days, scale it down to two or one. Completing even one task is progress, and that’s worth celebrating.

🔹 Time Blocking (Without the Pressure)
Time blocking helps create structure, but it doesn’t need to be rigid. Set aside general blocks of time for different activities, without deciding exactly what you’ll do in that time.

Example:

• Morning Block (9-10 AM): Choose between journaling, light exercise, or meditation
• Afternoon Block (2-3 PM): Creative time – read, draw, or write

By allowing flexibility within the block, you give your ADHD side freedom while still satisfying the autistic need for predictability.

🔹 Chunk Large Tasks
Big tasks can feel overwhelming and hard to start. Break them down into small, specific steps that feel achievable.

Instead of: "Clean the house"
Try:

• Load the dishwasher
• Fold one basket of laundry
• Wipe down the bathroom counter

Each small action builds momentum, making big goals easier to tackle over time.

2. Support Sensory and Emotional Needs

🔹 Build Buffer Zones
Don’t pack your day too tightly. Buffer zones are small breaks that give you time to decompress and reset. Use them for sensory and emotional regulation activities, such as:

• Sitting in silence
• Engaging in your special interest
• Listening to calming sounds or music

Even 10-15 minutes of downtime can prevent overwhelm and improve focus for the rest of the day.

🔹 Keep Sensory Tools Handy
Sensory regulation tools can help you manage energy and stress throughout the day. Consider incorporating:

• Noise-canceling headphones for overstimulation
• Fidget toys to release restless energy
• Weighted blankets for grounding
• Calming scents like lavender or eucalyptus

Place these tools where you need them most—at your desk, in the car, or by your bed.

3. Visualize and Track Your Routine

🔹 Use Visual Schedules
For many AuDHD women, visual schedules make routines easier to follow. Create a simple chart or board using pictures, symbols, or words to represent tasks. Apps like Time Timer or Trello work well if you prefer digital tools.

Visual schedules reduce the mental load of remembering tasks, providing a clear overview of the day at a glance.

🔹 Track Your Energy
Some days are naturally more productive than others. A daily energy tracker can help you spot patterns and adjust your routine to match your energy levels.

✨ Note when you feel most alert and schedule important tasks during those windows. Likewise, plan breaks or lower-effort activities during low-energy periods.

4. Tips to Make Your Routine Stick

• Experiment and Adapt: AuDHD routines aren’t one-size-fits-all. Be open to trying different approaches until you find what fits your lifestyle.
• Celebrate Small Wins: Did you finish one task today? That’s a win! Acknowledging small victories boosts dopamine and reinforces positive habits.
• Practice Self-Compassion: Some days will feel harder than others, and that’s okay. Give yourself grace and permission to adjust your routine as needed.

🌸 Final Thoughts:

Crafting routines that work for your AuDHD brain is about creating ease and balance, not perfection. By simplifying priorities, incorporating sensory-friendly breaks, and honoring your energy levels, you can build a routine that feels natural and empowering.

Remember—progress, not perfection, is the goal. Celebrate what works, let go of what doesn’t, and design a life that feels supportive and fulfilling for you.

Read a personal story about audhd and routines.