It’s that time of the year again when children and youth are going back to school. Perhaps you’ve dedicated weeks in advance to adjusting to a new routine in September. You’ve organized calendars with colours, installed apps, set up incentives and rewards, and celebrated your progress (or that of your loved ones) with plenty of high-fives. Everything seems to be going smoothly.
You’ve got it planned so that the morning is well-organized, which includes waking up, preparing for the day, and enjoying breakfast together. This is followed by a steady school routine, and then a soothing evening filled with dinner, family bonding, and a peaceful bedtime routine. Shared meals, set homework times, and family fun on weekends.
And then…come September, out of the blue, you’re faced with a significant change to that routine. Maybe some bad news arrives via a family phone call. Or maybe your boss announces new schedules that interrupt your daily calendar. Or maybe you find out during what should be a soothing evening at dinner that your child’s soccer schedule has been shifted to different days than you thought. Basically, an external force outside of your control is suddenly introduced and conflicts with the calendars you spent so much time on creating already.
Does this sound a little too familiar? If so, you’re not alone! For everyone, in particular for children and individuals with unique learning needs, adjustments to a routine can feel like someone abruptly changed the rules of the game without any warning.
Whether you’re parents raising your children the best you can, or you’re a young adult getting started with managing your own daily life, having a structured routine is not only beneficial for your mental health, it’s also essential for living a fulfilling life.
Life itself does throw unexpected challenges your way. Those sudden changes can spark stress or anxiety in you and your loved ones faster than you can say “schedule disruption.”
This is why understanding what to expect–including the unexpected–can significantly help you and your loved ones in coping with these abrupt changes and swiftly returning to a sense of normalcy. Keep reading for some suggestions to help you navigate challenging situations and ease yourself and your family into a change of routine with care.
How to Introduce Change in Transitions or Routine
Changes in routine can really catch anyone off guard, regardless of age or lifestyle. When routines shift, it can lead to feelings of anxiety, stress, and that overwhelming sensation of “I can’t cope with this!”
Routines are more than just schedules in a calendar, or notes written down in a daily planner. In fact, they play a crucial role in a person’s identity and serve as a comforting security blanket.
Many individuals, no matter their age, hold onto routines because they provide a sense of safety and predictability. However, change is a constant presence in workplaces and schools, and learning to adapt to change is actually a valuable life skill.
To manage routine changes without losing composure, try to focus on being open to learning new things and new experiences. That way, you can encourage a growth mindset and become more adaptable when confronted with changes.
Evaluating the Effects on Daily Routine
Comprehending how a change in routine affects everyday life is essential for understanding their ripple effects on children, teens, and adults. Minor adjustments may seem insignificant, but major ones? They’re quite daunting for anyone.
It’s beneficial to identify the specific fears or concerns that might prevent you and/or your child from welcoming change. Acknowledging the possible advantages and pleasant outcomes that could arise from a change can encourage a more hopeful perspective towards disruptions in routine.
For example, a shift in routine could lead to opportunities for acquiring exciting new skills, meeting new and fascinating people, or discovering something amazing you hadn’t considered before. However, it’s also completely normal to think about the potential downsides and challenges, such as heightened stress.
People often resist change because, let’s face it, most of us flourish with predictable routines. This highlights the importance of carefully evaluating the benefits and drawbacks. When approached thoughtfully, both adults and children can make wiser choices about adjusting to changes in their daily lives.
14 Tips for Families to Cope with Transition & Change of Routine
1. Talk It Out
Whenever you can, try to give yourself or your child a little warning if you anticipate a change in the daily schedule.
For example, if you discover that work or school will finish two hours earlier in a few days, make sure to plan ahead! If there’s a doctor’s appointment after work instead of the regular gym session or soccer practice, get your mind ready for that adjustment.
Engage in an open conversation with yourself or your family about what to expect and address any questions or concerns that arise. This approach allows everyone to mentally prepare for the transition, helping to lower those stress levels that often rise when routines unexpectedly change.
2. Set Timers
It’s not just significant changes that can throw us out of balance; even switching between tasks can pose challenges for anyone, whether it’s a child or an adult who struggles with change.
If you or your child find it challenging to transition between tasks, especially when those tasks vary, timers can be your greatest support. Timers are extremely useful for both adults and children who require help in moving from one task to another.
For adults, using timers can enhance focus and alleviate stress during busy morning routines, ensuring a seamless start to the day. For children, timers are especially fantastic during activities as they indicate when a transition is approaching.
Let yourself or your child understand that when the timer rings, it’s time to conclude the current task. This method is particularly beneficial for children, as it helps them in moving between activities more smoothly and lessens anxiety. You can easily set a timer on your phone or tablet, which makes it very flexible for anyone who is adapting to changes in their schedule.
If you realize that you or your little one has ten more minutes before switching to another activity (whether planned or spontaneous), don’t hesitate to say something! Using a clock or watch to visually display the countdown can be very effective for both adults and kids. This straightforward approach supports managing expectations and helps maintain lower stress levels.
Use any method of tracking time that fits your circumstances, whether you’re assisting a child or trying to keep your own agenda organized.
3. Use Visual Images
Creating visual schedules can truly transform the way both children and adults adapt to new routines or navigate changes. This method shines at establishing clear expectations and lessening anxiety for everyone involved.
By displaying a visual schedule, you effectively illustrate how things will evolve, making it much simpler to integrate new activities into the daily routine.
This technique is not only beneficial for kids but also provides significant support for adults who may find it challenging to adjust to changes, offering a structured approach to managing and welcoming new routines.
For parents and adults handling their own schedules, the traditional favourite is the social story. A social story can effectively communicate changes visually, helping to lessen the stress and anxiety that frequently occur when routines change. Timetables are also very effective, illustrating what to expect through pictures, words, or a combination of both (and many people include clocks in this method).
Visual representations of routine changes generally prove to be much more effective than merely discussing them, providing everyone with a clear, tangible way to grasp what is occurring.
4. Check Out New Places Ahead of Time
If you know you’ll be heading to a new place that’s outside your regular routine, whether for yourself or your child, consider checking out the location in advance. This strategy can be incredibly beneficial for both kids and adults who feel anxious in unfamiliar settings.
Bringing a friend or family member along can also help make the visit feel less daunting. The great thing about visiting beforehand is that you can control the situation better, like visiting a doctor’s office when it’s calm and not crowded, which can help minimize feelings of being overwhelmed by noise or crowds.
If pre-visits aren’t possible (because, let’s be honest, life can get hectic!), you can always search for pictures or videos of the place online. This method helps both children and adults get acquainted with the new environment, making the transition easier and easing that anxiety that often arises with unexpected changes in routine.
5. Give Extra Time
Since changes can occur unexpectedly, it’s important to have strategies in place to assist both children and adults who may require additional time to adapt. At times, it could take a week or longer to feel completely at ease with a new circumstance.
Implement techniques that facilitate a smooth transition into the new routine for everyone involved. For kids, having a beloved toy nearby or offering encouraging words in a calm, soothing tone can provide great comfort. For grown-ups, encouraging a positive outlook and recalling previous achievements in managing change can be quite helpful.
Maintaining a consistent daily schedule throughout the summer can also ease anxiety for children, providing them with a sense of stability even during more relaxed periods of the year.
Remember to reassure yourself or your child that you’ve encountered similar obstacles in the past and that everything turned out well eventually. This kind of reassurance can significantly help reduce the stress linked to abrupt changes in routine.
6. Make Small Changes
At times, you can’t break a change into smaller, manageable parts; you simply need to throw a wrench into the plans all at once. In some cases, you may discover that making small adjustments is feasible, allowing you to slowly transition to a more significant change in your routine as time goes on. This method can be quite beneficial for both children and adults who find it challenging to adapt to routine changes.
For children, making small adjustments can support them in becoming more open to new routines. Take it slow and steady, introducing new activities one at a time. This approach may help your child feel more at ease when it’s time to fully embrace the new routine or activity.
For adults, a similar tactic can be effective by gradually incorporating new tasks or habits into your everyday routine. By taking small steps, adults can lessen the anxiety and stress associated with significant changes, resulting in a smoother transition and improved adaptability in the future.
7. Use a Question Mark Symbol
If you are using a visual schedule to maintain a routine, you might want to think about incorporating the question mark symbol→?. This can signify those unforeseen events or tasks that may arise, allowing for some flexibility in the schedule.
Make sure to leave gaps between each picture or activity so you can add extra items, as necessary. The question mark provides an indirect reminder that life is often unpredictable, helping both children and adults to brace themselves for unforeseen circumstances.
Although this approach may be tough for those who find abstract concepts challenging, it’s certainly worth trying as it can enhance adaptability and lessen anxiety for both parents aiding their children and adults managing their own routines.
8. Reward Flexibility
Acknowledge the moments when both you and your child skillfully manage a transition. Offering support and positive reinforcement can motivate everyone to manage changes more effectively.
Whether it’s you, your child, or a teenager, reward yourselves with a favourite snack or activity after successfully coping with an unexpected event or change. This approach helps link flexibility with positive results, making it simpler to welcome future changes.
By recognizing and celebrating these instances, you strengthen the ability to adapt and maintain a positive perspective on routine changes.
9. Try the “Sandwich” Method
One highly effective strategy is to distribute more difficult tasks throughout the day instead of cramming them all into one session. This technique is known as the “sandwich” method, where you insert a challenging or less enjoyable task between two more pleasurable ones.
This approach can be especially beneficial for handling related tasks that may pose challenges for both kids and adults. By implementing this, you provide clear motivation, as something enjoyable is just around the corner. It encourages everyone to tackle the less favoured activities with minimal resistance.
This strategy is particularly useful for parents assisting their children, teenagers, and even adults who find it hard to adapt to changes in their routines.
10. Offer a Range of Choices
Providing options can be a remarkably effective strategy for parents assisting their children and adults navigating their own adjustments.
Although it’s not always feasible to select between activities, when the opportunity arises, it proves to be extremely beneficial in managing change.
Allowing yourself, your child, or a teenager to choose from a variety of options can significantly ease the process of accepting changes. If an unexpected shift in plans is required, consider offering a range of “choice” options.
This empowers both kids and adults to choose their favourites, lessening the frustration and anxiety that often accompany change.
11. Implement Emotional Regulation Routine
Learning to manage emotions is essential for everyone, whether you’re a parent assisting your children or an adult facing your own challenges with changes in routine.
For some people, especially children, emotional regulation requires specific training. Teaching strategies to respond calmly during transitions can benefit both kids and adults.
For many, emotional regulation isn’t something that occurs naturally; it’s a skill that must be cultivated. Creating a consistent calming routine can be incredibly helpful. This routine could involve taking deep breaths, engaging in a calming activity, or practicing affirmative self-talk until you feel more at ease.
By implementing these calming strategies, both children and adults can more effectively manage their emotions during unexpected changes in routine, leading to a decrease in stress and anxiety.
12. Use a Collaborative Approach
It truly takes a village to adapt to change. Whether you’re parents assisting your child in adjusting to new routines or an adult managing shifts in your own schedule, effective organization and communication are absolutely essential for your well-being.
Involve the people who can provide you with support when making changes. For example, if you’re facing a change in work or school environments, engage colleagues, teachers, or support staff to facilitate a smoother transition.
Ensure that you, your child, or any involved teenager remains at the heart of the decision-making process. Keep everyone informed about transitions, routines, and any other important details.
This collaborative approach can significantly ease the adjustment, helping both children and adults feel more secure and supported during times of change.
13. Be Mindful of Anxiety
It’s important to notice signs of anxiety and distress in both you and your child before they can become worse. Tackling fears and worries directly and together can help everyone feel more secure during times of change.
Ensure there are plenty of chances to ask questions regarding the change. For children, think about providing a worry box where they can jot down any concerns. For adults, keeping a journal or discussing worries with a trusted friend, family member, or therapist can be incredibly beneficial.
By recognizing and addressing these emotions, both parents and adults dealing with their own routine changes can manage the transition more effectively and lessen stress.
14. Practice Mindful Adaptability
Rather than concentrating only on the black-and-white positivity and negativity of situations, strive for practicing mindful adaptability. It’s perfectly normal to feel overwhelmed by changes, and recognizing these emotions is actually a healthy part of the learning process.
Whether you’re supporting a child, raising a teenager, or managing your own routine changes, it’s vital to appreciate the effort involved in coping with change and to validate all emotions that may arise.
Encourage yourself or your child to share feelings and thoughts regarding the adjustments, even if they appear minor. A lack of preparation can influence anyone’s ability to cope, and potentially affect sleep patterns. By embracing mindfulness and adaptability, you can cultivate resilience and flexibility for future changes.
Need Help with Transitions? Let’s Talk
Change is unavoidable, and it’s often said that the only constant in life is change itself! That’s why it’s essential to have strategies ready to assist both yourself and your child or teen in managing change when it arises. Practicing adjustments to new environments and activities can facilitate a smoother experience for everyone, allowing them to wake up and approach the day with confidence.
Although altering routines can be daunting, recognizing the difficulties and welcoming adaptability can empower both you and your child to manage unexpected changes to a routine whenever they arise.
Are you seeking further support or coping strategies to manage changes and transitions in your routine for yourself and your family? Hopewoods offers a welcoming atmosphere to share your thoughts with our team, along with compassionate guidance, expert knowledge, and many resources tailored for personalized care.
If you have any questions regarding coping with transition/changes in routine for your family or have any questions regarding the services we offer, 立即联系我们 或 预约 30 分钟免费咨询.
