The short version
Try naming the one part of tomorrow that you would most like to know in advance.
An optional starting point, not a rule for everyone.
A routine can reduce uncertainty
A familiar sequence can make a day easier to approach. The National Autistic Society notes that changes in routine can be distressing for autistic people. That does not mean everyone wants a detailed timetable, or that enjoying spontaneity rules out being autistic. Ask which parts of a plan matter to the person living it.
Make the important parts visible
An optional starting point is a short plan with the essentials: where, when, who will be there and what happens next. Use a format that is easy for you to access, such as a note, calendar or picture. Avoid filling every minute simply because a planner has space. A plan should reduce effort, not become another demand.
When something changes
Explain the change clearly and as early as you reasonably can. Separate what is different from what will stay the same. For example: the room has changed, but the start time and the person meeting you are unchanged. Offer time to process and space for questions. Repeating that it is a small change may not make it feel small.
Keep an easier version
For days with less capacity, you might choose a smaller version of a routine: one useful action rather than a full sequence. In the book, the pull between routine and novelty is one way Reut describes AuDHD. You can experiment with a familiar starting point and a choice inside it without making that a rule for everyone with both conditions.
Where this guide comes from
Book connection: Chapters 4, 6 and 7 of The AuDHD Superpower. Website adaptation with optional examples written for this site.
Additional guidance checked on 12 November 2026:
Educational information, not diagnosis, treatment or legal advice. UK sources describe their own local service context. Read the care note.