Routines that hold you – without becoming a cage

Routines aren't discipline

For many neurodivergent people, routines aren't a sign of self-control – they're a tool for saving energy. Every decision costs. Routines take that cost off the table.

Three anchors per day

Instead of building a perfect daily plan, define three anchors:

1. Morning anchor: One action you always do the same way (same breakfast, same route, same music).
2. Midday anchor: A moment when you deliberately tip the day (10 minutes outside, always the same spot).
3. Evening anchor: A transition ritual that tells your brain work is over (change clothes, dim the lights).

Everything in between is allowed to be chaotic.

When the routine breaks

Important: routines are allowed to break. A rigidly held routine that exhausts you is worse than none. Ask yourself monthly: does this still hold me, or does it just hold me back?