Worksheet
Daily Wellness Habits for Neurodivergent Minds: Worksheet & Routine Guide
Developed with autism expert and clinical psychologist Dr. Bretton Mulder, PsyD, this neurodiversity-affirming guide helps autistic and neurodivergent adults build predictable, low-stress routines. Instead of pushing rigid compliance, this worksheet focuses on strengths-based habits across morning, afternoon, and evening schedules.
How to Use This Worksheet
Have clients reflect on their current rhythms first. Then, gently introduce a few lifestyle-fitting habits. Encourage them to select small, daily practices from the recommendations. This builds a sustainable, low-stress routine over time.
Who This Worksheet Is For
This guide is for autistic adults, neurodivergent individuals, and families seeking flexible daily scaffolding. It also serves as a practical executive functioning tool for psychologists, therapists, ADHD coaches, and mental health professionals.
Expected Outcomes
- Clearer awareness of personal daily rhythms and sensory stress triggers.
- Improved ability to reduce cognitive load and navigate daily decisions with ease.
- Enhanced resilience and nervous system safety through predictable daily scaffolding.
Related Topics
References
Mulder, B. (2024). Strengths-Maximized vs. Challenges-Maximized Frameworks in Autism Spectrum Disorders. Mass General Hospital Psychiatry Academy / Harvard Medical School.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company. (Applied to the application of environmental predictability and structural sensory scaffolding for nervous system regulation).
American Psychological Association (APA). Guidelines for Neurodiversity-Affirming Psychological Practice with Autistic and Neurodivergent Adults. (Focusing on autonomy-driven, flexible habit structures rather than behavioral compliance).
Jacobson, E. (1938). Progressive Relaxation. University of Chicago Press. (Applied to progressive muscle relaxation as a structured technique for reducing chronic stress and sensory overload in neurodivergent individuals.)
Frequently Asked Questions About Daily Wellness Habits for Neurodivergent Minds: Worksheet & Routine Guide Resources
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