Creating routines that actually stick can be especially challenging for neurodivergent individuals. Here’s how one University of Oregon junior found a sustainable approach that works with her ADHD and autism, not against them.

As a person on the spectrum, it’s hard for me to self-regulate, and change is difficult. Routines are calming, but my ADHD makes it tough to stick with them. Karinne helped me solve this by working with me to create a routine I was able to follow for months.

She started by asking me to describe my ‘dream’ morning, if I had no time restrictions. We broke it down into simple, bullet-pointed steps. Together, we created a morning and nighttime schedule that was not only simple and effective but also visually accessible for my disability.

Using the schedule has helped me start each day on the right foot and made it much easier to regulate my emotions throughout the day.

Hailey C.
University of Oregon, Class 2027

Hailey’s success came from understanding that there’s no one-size-fits-all approach to morning routines—especially for neurodivergent individuals. The process we used together focuses on personalization over prescription. Here’s how we approach creating routines that honor your individual needs:

Here’s an excerpt from the guide that shows how we approach creating morning routines that work with your brain, not against it:

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Personalizing Your Morning: There’s No One-Size-Fits-All

Whether you live alone, with a partner, or with roommates, dedicating uninterrupted time to yourself is essential for mental health and productivity. For neurodivergent individuals, this personal time can be especially crucial for emotional regulation and sensory processing.

Your morning might include:

• A longer meditation or journaling session
• Reading a chapter of a book
• A workout or extended walk
• Creative pursuits (music, art, writing)
• Simply enjoying your coffee or tea in peaceful silence
• Sensory-friendly activities that help you feel grounded and regulated

Experimentation is Key

Don’t try to implement everything at once. Start with one or two practices and gradually build your routine. What energizes one person might drain another—listen to your body and preferences. This is especially important for people with ADHD, autism, or other neurological differences who may need routines that work with their unique processing styles.

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