TEACCH Tip#10 – Scheduling Your Day to Limit Worry and Prioritize Self-Care

During times of stress, uncertainty, or change, it can be difficult to stay focused and maintain a sense of balance. Creating a daily schedule can provide structure, predictability, and a greater sense of control. A well-planned schedule can also help prevent worry from taking over the day by making time for activities that support mental and physical well-being.

Whether you are creating a schedule for yourself or supporting someone else, the same principles apply. For individuals who are not yet reading, consider using pictures, symbols, or simple drawings to represent activities.

Creating a Balanced Daily Schedule

1. Start by adding essential daily activities such as personal care, meals, schoolwork, work responsibilities, or household tasks.
2. Schedule two to three activities each day that support physical and emotional well-being. Examples include walking, exercising, riding a bike, drawing, listening to music, reading, cooking, or other favorite hobbies.
3. Set specific times to check the news or social media rather than monitoring it throughout the day. Scheduling “worry time” can help keep concerns from dominating your schedule.
4. End the day by identifying something positive or practicing gratitude. Taking time to reflect on a positive experience can help shift focus toward what is going well.

Helpful Hints:

• Include a balance of “have-to-do” activities and “like-to-do” activities throughout the day.
• Consider using different colors to separate categories, such as work, leisure, exercise, or self-care.
• Build in a mix of active and quiet activities to create balance.
• Use a checklist, highlighter, or another method to mark activities as completed. Seeing progress can increase motivation and a sense of accomplishment.
• Create clear limits for news and social media use by choosing a specific amount of time or a single source to follow.
• Schedule relaxation time each day, such as deep breathing, stretching, listening to music, or another calming activity.

Structure you can see, strategies you can use.