Morning routines without meltdowns: what really helps

Dear EPT Parent,

Morning routines are often painted as simple: get up, get dressed, eat breakfast, head out the door. But for many neurodivergent children, mornings can be the hardest part of the day.

It’s not because they’re being “difficult.” It’s because their nervous system is working differently. Neurotypical children may cope with fast transitions, background noise, or small changes without much trouble. Neurodivergent children—those with ADHD, autism, sensory sensitivities, or dyslexia—often need more predictability, more processing time, and less overwhelm.

Here are three small shifts that can change the morning atmosphere:

✨ Visual not verbal — a simple checklist with pictures beats a flood of words.
✨ Buffer time — adding even 10 minutes so your child doesn’t feel rushed reduces stress hormones.
✨ Sensory-friendly starts — dimmer lights, soft sounds, or a fidget in their pocket can keep regulation on track.

The aim isn’t perfection. It’s building a morning that works for your child’s brain and body.

You don’t need to get this “right” all at once. One adjustment at a time is enough to ease mornings for everyone.

With warmth,

Your Child and Adolescent Educational Psychologist,

Lorraine Xx

P.S. Inside the Membership this week, we’re diving deeper into the why—how neurodivergent and neurotypical brains approach routines differently, and practical ways to adapt to the back to school routine without battles.