ROUTINES, PREDICTABILITY & CHANGE
How to use the worksheet
Routines can make daily life feel more settled. Knowing what to expect can reduce the number of decisions you have to make and help you feel more prepared. Finding change difficult does not mean you are inflexible or doing anything wrong. This worksheet helps you notice what supports you and what makes transitions harder.
Begin with the routines that help you feel settled. These might involve how you start the day, prepare for work or appointments, move between activities, or wind down. Think about unexpected changes that are especially difficult, and what tends to happen for you when plans suddenly shift. You can include thoughts, feelings, sensory needs, or practical concerns.
The next prompts explore how much notice helps you prepare and what information makes a change feel safer. You might need to know what is changing, when it will happen, why it is happening, who will be there, or what will happen next. There is no single right amount of notice; your needs may depend on the situation.
Consider what can stay predictable when something else changes. A familiar item, a clear next step, extra time, a quiet space, or keeping part of your usual routine may help. You can also write down what other people could do to make transitions easier, such as giving direct information, checking understanding, or avoiding last-minute changes where possible.
Finish by choosing one strategy that could help when change is unexpected. Keep it realistic and specific. You might decide to ask for a written update, take a short pause, check what remains the same, or contact someone who understands your needs.
Use the worksheet at your own pace. A few words, a list, or a drawing is enough; you can skip any prompt and return later. It may help to complete it with someone you trust and share only the parts you want others to know. Your answers can also help you explain what adjustments make transitions more manageable.
Space to Breathe Therapy
