12 Tips for Re-Establishing Daily Routines After the Holiday Season
27 December 2023
Re-establishing daily routines after the disruption of the Christmas and New Year break will help people with sensory processing differences to transition back into school, work and regular home life. As the festive decorations come down and the world returns to its usual rhythm, let's explore some practical ways to get your family back into their groove.
Gradual Re-Entry
Instead of jumping headfirst into your regular routine, consider easing back in gradually. Start by reintroducing one or two familiar activities or tasks each day. This gradual approach can help reduce stress and prevent sensory overload.
If mealtimes and bedtimes have shifted with the holiday season, shift them slowly, perhaps by 10 minutes each day, back towards the typical times that fit with school or work life.
Confirm a Daily Schedule
Some children and young adults with sensory processing differences find it reassuring to know what happens next and when. Agree on a schedule for the typical day and week (with differences set out for weekdays and weekends), incorporating familiar activities at consistent times. Predictability can create a sense of control and stability, making it easier to adapt to the post-holiday routine.
Make it Visual
A visual schedule can help clearly communicate what daily activities happen each day. Use pictures or symbols to represent each activity, allowing your child to visually understand and anticipate the sequence of events. This can provide a sense of structure and predictability.
You can buy customisable charts or you might want to involve your children in creating a visual way of representing what activities are done at what times of the day.
Make Time for Movement
Proprioception (pro-pree-uh-sep-shuhn) is the sense that helps us know where our body is in space and how our body parts are positioned without needing to look. It helps us coordinate our movements, including their force and speed. Proprioceptive input (movement) is the cornerstone of sensory regulation (that 'just right' feeling).
Including movement breaks throughout the day (especially when we're not in school or work) is really important for both energising lethargic bodies and for calming hyped-up minds. Here are some examples, but try what works for your family's preferences and resources:
Energising Movement Breaks
- Dancing to music
- Riding on a scooter
- Jumping on a trampoline or trampette
- Running, hopping, skipping or just marching on the spot
- Star jumps (jumping jacks)
- Using gym equipment (indoor or outdoor)
- Playing the ‘floor is lava’ with sofa cushions
Calming Movement Breaks
- Climbing at a playground, particularly hanging from equipment
- Push-ups against a wall
- Using a resistance band
- Yoga
- Breathing exercises
- Swimming
- Cycling
- Playing tug-of-war
- Pushing heavy objects or carrying a weighted backpack
- Deep-pressure activities such as massage or rolling your child firmly (but safely) up in a blanket
Sensory Settings for Mornings and Evenings
When agreeing on morning and evening routines, think about the sensory environment of these activities and how this helps or hinders what your child or teen needs to accomplish. Would getting some natural daylight and some light movement activities help your child get going in the morning? This will be very specific to your child: one individual may bounce out of bed full of energy whilst another will need a calmer more gradual start to their day.
Similarly, during the wind-down routine in the evening, think about what is calming for your child. This could include gentle lighting, soft textures or soothing music.
Social Stories Can Set Expectations
If your child finds it easier to take in visual information, you could develop social stories (a series of pictures with simple explanations) that explain the expectations and changes during the post-holiday transition. Use simple language and visuals to help your child understand the reasons behind the routine adjustments and what to expect in various situations.
Collaborate on Goal Setting
Involve your child or teenager in setting realistic goals for the post-holiday period and re-establishing daily routines. This could be related to schoolwork, chores, or personal activities. Collaborative goal setting fosters a sense of ownership and motivation.
Transition Timers
Use timers to signal upcoming transitions between activities. Providing a countdown allows your child to mentally prepare for changes, reducing anxiety and potential meltdowns. Choose a timer with a visual or auditory cue that your child finds calming rather than alarming!
Prepare for School
If your child is returning to school, talk to them about the typical school day to remind them what it involves. Consider contacting the school ahead of the first day (some have teacher training and lesson planning sessions before opening to pupils) to ask if any significant changes have been made to the school environment (new displays, decoration or classroom changes) or school routine. You can also use this opportunity to communicate to your child's teacher or SENCo any new information about your child’s needs.
Create a Calming Space
Designate a calming space at home where your child can retreat when feeling overwhelmed. Personalise it with comforting items, such as soft blankets, dim lighting, or favourite fidget tools and toys. Having a safe haven to decompress can make the transition more manageable.
Communication is Key
Listen to your child and help them be curious about their sensory needs and what helps them specifically. We've included some links below to free courses to help you better understand and recognise your child's sensory processing and sensory preferences.
Celebrate Achievements
Acknowledge and celebrate your family's achievements, no matter how small. Transition periods can be challenging, and recognising successes will boost everyone's confidence and motivation as you gradually return to your regular routine.
Further Help
Remember: all these tips will work best if adapted to your or your child's specific sensory needs. Consistency, patience, and open communication will contribute to re-establishing daily routines after the holiday season. You can learn more about sensory differences in these free courses:
Understanding Sensory Processing and Integration In Children: A Guide for Parents and Carers.
If you have specific questions, have a look at the Sensory Help Now service which gives you access to sensory integration qualified therapists via video calls and an online forum as well as to a suite of video courses explaining simple sensory strategies to try at home.