Make a routine that works for you

Notice what already works

Think about a part of your day that feels comfortable or predictable. What helps it work: the time, the place, the order, a reminder or another person's approach? Start with what you want to keep.

Then choose one part of the day you would like to make easier. You do not need to redesign your whole week at once.

Choose an anchor and a small action

An anchor is a moment you already recognise, such as coming home or getting ready to go out. You could connect one small action to it, such as checking tomorrow's appointment details after dinner.

Use a cue that suits you: a short written list, a picture, an object in a useful place or a reminder you choose. Ask before introducing reminders into someone else's space or device.

• What is the one action I want to make easier?
• When would a prompt be useful?
• What kind of help do I want, and what do I want to do myself?

Allow for different energy and different days

Make room for a shorter version, extra time or a change of plan. A routine is a tool you can adjust. Missing a step is information about what might need to change, not proof that you failed.

Ask anyone supporting you to check what help you want today. The same task may need a different approach depending on your preferences and circumstances.

Review together

After trying the routine, notice whether it was useful and how you felt about it. Keep, change or remove the parts you choose. Write down the next version in a way you can understand.

For health-related routines, follow your individual professional advice and agreed care instructions. This guide is for everyday planning and does not set medication, exercise or treatment routines.