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Mornings can be challenging for any family, but for those with autistic children, the pressure of getting ready for school can sometimes feel overwhelming. The rush to get dressed, eat breakfast, and head out the door often leads to sensory overload, anxiety, and meltdowns. However, with a few thoughtful strategies, you can create a morning routine that sets your child up for a calm and successful day.
In this blog, we’ll explore why it’s crucial to keep mornings calm and provide practical tips to help you create a stress-free routine.
Mornings set the tone for the entire day. For autistic children, starting the day with stress and chaos can lead to heightened anxiety, difficulty concentrating at school, and emotional exhaustion by the time they return home. A calm, predictable morning routine helps reduce anxiety and sensory overload, giving your child the best possible start to their day.
Practical Tips for Keeping Mornings Calm
1. Have a Consistent Routine
Children, especially those on the autism spectrum, thrive on routine and predictability. A consistent morning routine provides structure and helps your child know what to expect each day, reducing anxiety.
Use a visual schedule to outline each morning step—waking up, brushing teeth, getting dressed, eating breakfast, and leaving for school. This helps your child stay on track and feel in control. Check out our FREE download template to help you get started!
Keep wake-up times and the order of activities the same. This predictability is comforting and reduces the chances of unexpected changes triggering anxiety.
2. Prepare the Night Before
One of the simplest ways to ease morning stress is to prepare as much as possible the night before.
Lay out clothes and pack the school bag the night before. This reduces the number of decisions that must be made in the morning. Set the breakfast table or prepare simple, go-to breakfast options in advance. This reduces the time spent on food preparation in the morning, allowing for a smoother start.
3. Create a Calm Environment
The atmosphere in your home during the morning can significantly impact your child’s stress levels.
Keep noise levels low. Avoid loud TV or radio and instead opt for calming music or silence. Use soft, natural lighting to create a calm environment. Harsh lighting can be overstimulating, especially first thing in the morning.
4. Allow Extra Time
Rushing is a major trigger for anxiety and meltdowns. Allowing extra time for each task helps your child move at their own pace without feeling pressured.
Make sure you start early! Wake up 10-15 minutes earlier to give your child plenty of time to get ready without rushing. Include a few minutes of buffer time between tasks to accommodate any unexpected delays.
5. Offer Choices
Giving your child some control over their morning routine can help reduce anxiety and make them feel more empowered.
Make sure to offer simple and limited choices, such as picking between two outfits or two breakfast options. This helps your child feel involved without overwhelming them with too many decisions.
Need More Support? Check Out Our Anxiety Guides and books!
Creating a calm morning routine is just one aspect of managing anxiety for autistic children. For more detailed strategies and insights, our books offer more detailed guidance.
'Autism & Anxiety: The Ultimate Teen Survival Guide'
This book is packed with practical strategies specifically designed for teens on the autism spectrum who struggle with anxiety. It covers topics such as managing social situations, coping with sensory overload, and building self-confidence. If your teen finds it hard to handle school mornings, this guide can give them the tools they need to feel more in control and less anxious. It takes an in-depth look at creating individual morning routines to help your child stay calm and leave on time for school.
'Parenting Rewired: How to Raise a Happy Autistic Child in a Very Neurotypical World'
This book offers a wealth of advice for parents and grandparents on supporting their autistic child through everyday challenges, including morning routines. It includes tips on creating a supportive home environment, strategies for managing anxiety, and ways to help your child thrive in a world that often doesn’t understand them.
Both books are available now and are invaluable resources for any parent or caregiver looking to support their autistic child better.
A calm, well-structured morning routine can make all the difference in your child’s day. By taking the time to establish consistent practices and create a supportive environment, you’re helping your child start their day with confidence and ease. If you’re looking for more in-depth advice on managing anxiety and supporting your child’s emotional well-being, be sure to check out our books for comprehensive strategies and practical tips.
Here’s to calmer mornings and happier days ahead!
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