Morning and Bedtime Routines: Supporting Autistic Children and Children with ADHD
Mornings and bedtimes can be some of the busiest and most demanding parts of family life. There are lots of things to remember, several transitions to manage and often a time pressure too.
For autistic children and children with ADHD, these parts of the day can sometimes be particularly challenging. Difficulties with executive functioning, attention, time awareness, sensory processing, transitions or managing uncertainty can all play a part.
A child may know perfectly well that they need to get dressed, brush their teeth and pack their school bag, but knowing what needs to happen is different from being able to organise, initiate and complete all of those steps independently.
This is where a simple visual routine can help.
Why can routines be helpful?
Predictable routines reduce the amount of information a child has to hold in mind at once. Rather than repeatedly hearing:
"Get dressed... have you brushed your teeth?... where's your bag?... you need your shoes on... we're going to be late!"
a child can look at a visual sequence and see what is happening now and what comes next.
For children with ADHD, this can provide useful external support for skills such as remembering tasks, getting started, sequencing activities and keeping track of what has already been completed. The original morning and night routine guide describes routines as providing "external organisation", helping children navigate everyday tasks that can otherwise place significant demands on executive functioning.
For autistic children, routines can also offer predictability and clarity. Knowing what is going to happen and in what order may reduce uncertainty around transitions. Visual information can be particularly helpful because it remains available to refer back to, rather than disappearing once spoken.
Importantly, the aim isn't to make every morning or evening rigid or identical. A visual routine should be a support, not another set of demands.
Why visual rather than just verbal routines?
When everyone is trying to get out of the house, it's very easy for adults to give lots of verbal reminders.
For some children, however, repeated instructions can quickly become overwhelming – particularly if they are still processing the previous instruction when another one arrives.
A visual routine makes the information more concrete.
Instead of an adult having to repeatedly prompt, the routine itself can show:
Wake up → wash → get dressed → breakfast → brush teeth → check bag → leave
At bedtime, it might show:
Tidy up → bath/shower → pyjamas → brush teeth → quiet time → prepare for tomorrow → bed
Children can tick off each step as they complete it. This can also give them a clearer sense of progress and an obvious finishing point.
One routine won't suit every child
There is no perfect morning or bedtime routine.
Some children need plenty of time between waking and starting their day. Others benefit from getting dressed immediately. Some find a shower regulating, while another child may find showering extremely uncomfortable because of sensory differences.
An autistic child might need additional steps such as time with a preferred activity before leaving home. A child with ADHD may benefit from their school bag, shoes and coat being placed together in the same location every evening.
The routine therefore needs to fit the child, rather than expecting the child to fit the routine.
The source guide makes a similar point, recommending that routines reflect the individual child's personality, needs and family circumstances and that flexibility is built in when life doesn't go according to plan.
Supporting independence without removing support
Visual routines are sometimes introduced with the expectation that a child should eventually be able to complete everything independently.
That doesn't need to be the goal.
Some children will gradually need fewer prompts. Others may continue to benefit from visual reminders, alarms, timers, checklists or support from another person – and that's okay.
Adults use calendars, phone reminders, diaries and to-do lists every day. Visual routines are simply another way of externalising information that can otherwise be difficult to hold and organise mentally.
A few things that can help
When introducing a morning or bedtime routine, it can help to keep it simple. Start with the steps that actually matter rather than trying to create a perfect schedule.
Consider:
using pictures alongside words for younger children or children who benefit from stronger visual support
using a more age-appropriate checklist for older children and teenagers
keeping the routine somewhere it can easily be seen
allowing the child or young person to help decide the order where possible
preparing clothes, bags and other essentials the evening before
using alarms or timers where these are helpful rather than stressful
allowing realistic amounts of time for transitions
building in preferred or regulating activities
recognising effort rather than expecting perfection
reviewing the routine if it isn't working.
A laminated routine with a wipe-clean pen can work well, as can Velcro symbols, a whiteboard, a phone checklist or photographs of the child's own belongings and environment. Timers, calendars and reminders alongside visual schedules are also very helpful.
Download our free visual routines
Free Visual Routine Resource
This visual routine has been designed to support children and young people who may benefit from extra structure and predictability, including autistic children and those with ADHD. Use it as it is, or adapt the steps to suit your child’s individual needs, preferences and family routine. There is no “right” routine – the aim is simply to make mornings and evenings feel a little more manageable.
Tip: Print and laminate the routine so steps can be ticked off with a wipe-clean pen, or use it as a prompt to create your own personalised version together.
Free to download for personal use.
We've created two free morning and bedtime visual routine resources that families can use or adapt at home.
Younger Children's Morning & Night Routine A colourful, picture-based routine with simple steps and tick boxes.
Older Children's & Teenagers' Morning & Night Routine A more age-appropriate visual checklist covering getting ready, checking belongings, planning for the day, winding down and preparing for tomorrow.
You can print them, laminate them and use a wipe-clean pen, or simply use them as a starting point for creating a personalised routine with your child.
Remember: the most useful routine isn't necessarily the one that looks perfect on paper. It's the one that makes everyday life a little easier for the child and their family.
Wondering whether ADHD, autism, or both might be relevant?
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