Structure and Routine in my Autistic/Adhd Mind!
Leann FirestoneHi, I am Leann, I am the director of Neurodiverse Network and the contributor to most of these blog posts! I am an autistic/adhd adult who also has a physical disability. I didn’t have a proper diagnosis of all of these things until 2021 and I am still working to learn more about my brain everyday. In this post we are going to get a little personal, I will be talking about one of my big struggles and how I cope with it. Like many (but not ALL) autistic folks, I need structure and routine to feel safe and calm. I am also diagnosed with adhd so that means I also have a brain that makes it impossible to maintain a schedule or perform daily tasks like brushing my teeth, or even remembering to feed myself.
This can be extra confusing because both adhd and autistic brains feel very differently about schedules and routines so I am going to separate these sides of my brain to explain it below.
My ADHD Brain
*Likes spontaneity and surprises.
*Executive function skills make it hard to make a routine and lists or prioritize them properly.
*Pervasive demand avoidance makes me hate anything that is routine or that I feel like I am being forced to do by someone else.
*Has poor time management skills.
*Has a low concept of passing time.
*While routines are so helpful for me everything about my adhd brain HATES them.
My Autistic Brain
*Loves predictability and met expectations.
*Works best on a timed schedule.
*Does not like changes to the schedule.
*Love the stability and structure that a routine provides.
*Is very structured and gets hyper focused on being “on time”.
*Finds comfort in the control.
Now, come into my shoes, my neurodivergent differences like adhd and autism affect my neurological function and some other things, but I am also diagnosed with some physical disabilities. So I have no idea how my brain and/or body is going to function at each moment of the day . It’s so dependable on the world around me and all these other factors of my physical health . I know I may look functioning and normal to you … but my emotions and brain are so out of my control, it’s really hard for me just to be a human each day. I do have good moments and good days, but most of the time is a struggle, so I look for adaptations.
A few years ago I figured out the best way for me to feel in control when my brain is feeling uncomfortable (after I have tried all the physical regulation techniques) is to start making lists and structures and prioritizing my thoughts. I started simple, by writing down things that were in my head and then rewrote the list with deadlines in mind. Then I learned that things felt best if I planned out my whole day and had routine. I started writing my day plans out by the 30 mins to the hour and putting my tasks on paper. I found it helped me develop and keep more schedule equaling more stability in my brain as I can “predict and control” my future , to an extent!
It makes sense, I’ve worked for so many years as a hairstylist , on a super booked schedule and this is where I thrived, where I felt my best. Even my “days off” by myself are scheduled down to half an hour because it makes me feel in control. I eventually wanted something more than just a lined piece of paper or kitchen counter bills to write on, so I started to look around!
I tried to find a planner type book that had the schedule I wanted but I couldn’t find it…so I created my own! After I had such success I decided to make it public, to share with everyone!
You can buy this daily journal on amazon, the original is a fun colorful design!
I also made a Neutral Mountain Version for those who avoid color!
After the adult style I realized I should create a KIDS version ! The font is larger in size each day requires 2 pages instead of one. This is a great introduction for any kid with executive function struggles or for an adult who wants more space to write and draw!
Obviously, everyone is different and there is never a right answer, but if you have an adhd and autistic brain and feel the need for structure and routine, you should give daily scheduling a try weather you use by book or not!
Please read the other blog posts to learn more about me and my brain as well as posts from other Neurodivergent Adults!
_Leann Firestone