Everything feels rushed
"Routines help me spend less energy trying to figure out what to do and more energy doing it."
How to use this page
People with FASD often do best when they know what to expect. This page will help you build simple routines that reduce stress, make daily activities easier, and help everyone feel more successful. You don't have to create the perfect routine. Start with one part of your day and build from there.
What might be happening
Sometimes the Day Starts Before We Are Ready
You might see:
- refusing to get dressed
- forgetting things
- moving very slowly
- becoming upset over small changes
- arguing
- running late
- forgetting homework
- struggling with bedtime
These behaviours don't tell the whole story.
They may actually be:
- overwhelmed by too many steps
- struggling with organization
- having difficulty remembering routines
- finding transitions hard
- confused about what comes next
- mentally overloaded before the day has even started
Remember
People with FASD aren't resisting routines.
They are struggling to manage all the information needed to follow them.
What this might feel like:
"I want to do the right thing...sometimes I just don't know what comes next."
Why this happens
The FASD Brain Likes Predictability
People with FASD often work harder to:
- remember sequences
- manage time
- switch between activities
- organize materials
- plan ahead
- cope with unexpected changes
Before we think about behaviour
Ask these questions first→
Could they be:
✓ unsure what comes next?
✓ overwhelmed by too many instructions?
✓ rushed?
✓ tired?
✓ confused?
✓ struggling with time?
✓ dealing with an unexpected change?
✓ missing visual reminders?
This simple checklist can change how caregivers interpret behaviour
Three steps to move through together, in order — before any teaching or problem-solving happens.
1Build Simple Routines
They don't need perfect routines.
They need predictable routines.
Choose one daily activity to start.
Examples:
- morning routine
- bedtime routine
- homework routine
- getting ready to leave
- after-school routine
What to say:
"Let's do this together."
"What's our next step?"
2Make Routines Easy to SeeDon't expect them to remember every step.
Use supports like:
- picture schedules
- checklists
- visual timers
- calendars
- labels
- reminder cards
- colour coding
What To Say
"Let's check our list."
"What comes next?"
3Prepare Before the Hard PartMany challenges can be reduced before they happen.
- Prepare together.
- Lay clothes out the night before.
- Pack backpacks early.
- Review tomorrow's schedule.
- Talk about any changes.
- Practice new routines.
What To Say
"Let's get ready together."
"We'll make a plan before tomorrow."
What to say→
Building Successful Routines
Routines are learned through:
- repetition
- practice
- encouragement
- visual supports
- consistency
Not through repeated reminders or correction.
What Does This Look Like?
Here is a real-life example:
Situation
Getting ready for school.
What Adults See
- distracted
- forgetting things
- refusing to leave
- running late
What's Actually Happening
- overwhelmed by too many steps
- difficulty remembering the sequence
- transition stress
- time blindness
- sensory discomfort
What Helps
- visual morning checklist
- backpack packed the night before
- fewer verbal reminders
- extra transition time
- consistent routine every morning
Let's build a plan
Circle of Care
Share with
- teachers
- grandparents
- support workers
- babysitters
- respite workers
- after-school programs
People supporting me should know
✓ my daily routines
✓ my visual supports
✓ what changes are hard
✓ how much preparation I need
✓ what helps me stay organized
✓ how to support transitions
Remember
- Predictable routines feel safe.
- Preparation reduces stress for everyone.
- Visual supports work better than repeated reminders.
- Build one routine at a time.
- Progress comes through practice, not perfection.
- Every successful routine builds confidence.
- Small changes can make a big difference.