# We Tried a Visual Schedule. Here's What Actually Helped. ### A flexible approach to rhythms and routines that helps your neurodivergent child feel safe, not micromanaged. [Amy Holistically](https://substack.com/@amyholistically) Aug 06, 2025 If you’re reading this, chances are you’ve got a neurodivergent kiddo - whether they’re ADHD, autistic, anxious, or navigating OCD. You’ve probably heard about visual schedules before, but maybe you haven’t found one that actually _works_ for your family. Or maybe you tried one and it backfired completely. Visual schedules do have a host of benefits. They can: - offer predictability and structure - lower the demand of processing, mental overwhelm and anxiety - support with transitions and autonomy too - reduce the perceived control around their day as they remove the parent as the authority and place it onto the schedule (for PDA’ers particularly) **We are told:** ND brains crave predictability - Autistic minds feel safer with regularity and routine; ADHD minds **need** the external structure even if they naturally oppose it; both minds benefit from low-demand processing. Yet, the nuances get lost in translation and what often translates to is a relatively rigid schedule of sorts… which may work for some, but for many it may lead to more burnout, stress and meltdowns than before. --- **→ What this post will cover:** - Why visual schedules can be so helpful for ND kids - Common pitfalls and why they don’t work for every child - Prompts to help you figure out what kind of schedule _your_ child actually needs - A peek at the visual schedule we use in our home - **Plus, scroll to the bottom to grab your free downloadable visual planner template!** ### **The Nuances: Why One Size Doesn’t Fit All** So here’s the thing I have come to learn over the years of trying different schedules and deep diving into the realm of what routine actually is for the neurodivergent mind: depending on the human, the mind, the neurodiversity that is present - this will influence what is required from a tool like a visual schedule. As parents of neurodivergent kids - we **know** that one size does not fit all - yet many of our tools are framed this way! Here’s what we’ve found: - **Not every child** **wants or needs a hyper-detailed breakdown - too much structure can** _**increase stress**_ **or lead to rigidity.** _We’ve found with our AuDHD PDA daughter that too much detail and too much notice in advance actually leads to heightened anxiety as she feels the need to go over and over what’s coming up and what’s required of her. I (AuDHD) get stuck in the rigidity of having too much planned out and then if we fall off track, I get stressed AF! And for some ADHD people, they get stuck in the limbo of waiting for their afternoon activities._ - **Some kids benefit from knowing** _**what’s first + what’s next**_ **- others want the whole picture.** _Each person will have their key things they need to know, in order to feel safe and regulated. For my little kids, it’s transitions that we focus on. For my older step-son, it was knowing if we’re home or out, and what we were having for dinner._ - **A visual schedule isn’t a behaviour control tool - it's a co-regulation support and communication bridge.** _It’s a tool to support executive functioning skills, to prepare for tricky times to offer comfort and safety in knowing what to expect. It’s not a tick-list or behaviour chart._ - **Demand can come in many forms, and too much demand can undo the whole benefit of the schedule.** The _look_ of the schedule matters: too "schooly" can feel oppressive for some ND kids; too specific (e.g. read a book, write a story, get dressed, eat this) can mean a PDA child feels a loss of autonomy; too much on the board can overwhelm some, and can make others feel like they have no time in their day for any chill time, or fun. The key is knowing your child - what they need support with most, and starting there. We won’t always get it right, it won’t always be the same and there’s an opportunity here to connect and collaborate together - don’t miss this! --- ### **How to Figure Out What Your Child Needs** **Prompts to explore:** - What parts of the day create the most tension or resistance? What parts of the day does your child need the most support with? - How does your child respond to visual input? Do they like images, icons, or words? - Do they prefer _choice_ (e.g. picking from 3 options) or _predictability_ (same rhythm each day)? - Have they shown interest in “what’s happening next”? Or do they seem to get overwhelmed when too much is shared at once? - Do they want to be involved in making the schedule? > **Remember:** you can have more than one visual planner up! We have a daily rhythm (that remains the same throughout the term), a weekly activity planner (refreshed each week), and at times we have had a learning planner, or a planner for a big transition eg when we were moving house, or going on holiday! You could even have a mini visual planner for tricky routines such as hygiene (eg bath, teeth etc) --- ### **Our Visual Schedule: What We Use & Why** Our visual schedule is pretty basic - which is done with intention, because the more basic and easier things are for me as the parent, the more capacity I have to co-regulate. We simply have a whiteboard on the wall in the kitchen / lounge, where it’s frequented often and seen lots. I’ve printed small icons, laminated them and stuck them on using velcro dots. Super basic - super easy. **You’ll notice there’s two clear parts to our schedule.** 1. **The Daily Rhythm** This is our flow of the day which is built around anchor points - the flow stays roughly the same, even when life gets messy. It’s a rhythm that can fall away as we head out and do activities, and we just pick it back up when we’re home - it’s not tied to a clock or place, just a sense of what happens in order. I’ll share more about rhythms in a later post as these are foundational to a smooth home and family! 2. **Daily Activities** These are the specific things that change day to day; we focus on the tricky moments which are transitions for us, e.g. when we’re required to leave the house and engage in external social situations. I also include my own activities on here for when I need to leave the kids in care, and go and do something independently - another sticking point for my kids! You’ll see I have a space at the bottom saying “next week” where some of the cards live, this gives my kids the subtle heads up that these are coming up - saves them asking me 1000 times “do we have gym next week?!” and also allows them to quietly prepare. The rhythm gets re-visited and refreshed each term/season; the daily activities get refreshed on a Sunday, with the help of the kids. We’ve found that this is the perfect blend of routine (rhythm), forward planning (next week) and transition support (daily activities) for our kids - particularly our AuDHD PDA babe. **Share this with a parent who’s done the sticker chart… and cried in the pantry.** 😅