Think of the sheer number of decisions you make — for you and your loved ones — before rushing out the door in the morning.
It’s what you eat for breakfast, what you wear, whether you’ll allow screen time, if you’ll remind everyone for the 10th time to brush their teeth, whether you need to get out something to thaw for dinner or you’ll do takeout — whatever it may be, given the complexities of modern life, many Americans run up against a phenomenon known as “decision fatigue.”
In a nutshell, decision fatigue is mental and emotional overload that, over the course of the day, can impede our ability to make good decisions.
But if we lean on routines, we can cut down on the number of decisions that must be made, leading to higher-quality decisions throughout the day. With some upfront effort, this strategy can make life easier for every member of the family. It can be particularly helpful for neurodivergent children, who thrive on consistency.
Of course, starting a routine can seem daunting — and some children initially show resistance. But you don’t have to upend your entire lifestyle at once. Consider starting small, perhaps with just a morning routine. Also, visual charts that children can mark (with a dry erase marker or star magnets) or other visual/tactile cues can be particularly helpful (and even fun for them to complete). There are numerous free printables or ideas online — do a search for what might be most effective with your family.
Routines also enable a very useful tool called “habit stacking.” This tool involves using an ingrained habit to trigger a desired new habit — such as, for a child, “after I eat breakfast (ingrained habit) I will always brush my teeth (desired new habit).” For adults, perhaps after you do the dinner dishes, you add a nightly walk. Building new habits can take a long time, but habit stacking accelerates that process and helps you remember.
Beginnings are a great time to implement new routines — such as the start of a new school year. Even if you’re already a couple of weeks in, it’s not too late.
Here’s an example of a positive morning routine for children:
- Use the restroom.
- Get dressed.
- Eat breakfast.
- Brush your teeth.
- Brush or comb your hair.
- Pack your bag.
- Free play until it’s time to put on your shoes!
Your routine may take some tweaking — if one item notoriously causes stress in the morning, consider moving it to the evening before. Employ creativity or rewards as needed.
In the evenings, routines promote consistent sleep, which yields better behavior, learning, mood, physical health, and more.
Happy routine-making!
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