Happy New Year!!!
With the start of the New Year, everyone is looking for ways to grow into a better version of themselves. Special needs parents may also be looking for more systems or routines to make their lives easier or more organized. A well-organized day can make you feel better about yourself and your life.
Do you feel like some days your life is spiraling out of control? Are you having trouble getting a handle on your daily activities? Are you overwhelmed with trying to manage everything on your calendar? Well, I'm here to help. I'm going to give you some ways to gain control and develop a routine that you can stick to in just 7 days.
So relax, take a deep breath and read below...
Tip 1. Center yourself in the morning.
How you start your day can be correlated to how your day will end. Gaining control at the beginning of the day will spread that feeling throughout the rest of your day. Start your day with meditation, writing a gratitude list, and/or committing to being mindful during the day.
Look up a 5-10 minute meditation on YouTube or your favorite platform. Find a quiet place where you won't be interrupted. Sit or lay down and close your eyes. Even a bathroom with a closed or locked door could work. Go into the mediation with the goal of totally clearing your mind and receiving the words being heard.
Journal at least 3 reasons that you have to be grateful for in your life. Next journal at least 3 reasons that you are grateful for in yourself and your abilities as a parent. This second one is very important and shouldn't be forgotten. I would do at least 3 of each of these and this should take about 10-15 minutes. I would also use a new journal or notebook that you can devote just to this activity.
Practice mindfulness by repeating 3-5 quotes daily. You can find these on YouTube or by searching mindfulness quotes online. Here are some examples from Buddha; "Quiet the mind, and the soul will speak", "Our life is shaped by our mind, for we become what we think" and "If you can't do anything about it, then let it go. Don't be a prisoner to things you can't change." I would repeat each quote 3 times.
All of these tips should take around 15-30 minutes. You can do just one or all three. It's totally up to you and how much time you have in the morning. I know it can be difficult to add this time for yourself into your day but trust me, it will be worth it.
Tip 2. Routine, Routine, Routine.
This one can't be said enough times. Having a routine helps everyone in your house know what to expect and their roles. I know every day can be very different in the life of a special needs family. But having routines will help bring structure and organization into your life.
So making...
A morning routine
A routine for getting ready for and going to school
A routine for getting ready for and going to doctor's appointments
A routine for what happens when a therapist comes over or for going out to therapy
An afternoon of after-school routine
A dinner routine
And most important a nighttime routine
Dry erase calendar whiteboards work great for organizing everything you need to remember in one place. Taking the time to develop routines will save you tons of time in the long run. Be realistic and try not to over-commit. Of course, make routines that work for you, your family, and your unique life.
Tip 3. Make at least one daily connection with a friend or family member.
A connection can be a text, a call, or even a video call. Find 5-15 minutes just to talk, laugh, vent, catch up on another person's life or even talk about the weather. Taking these few minutes just for yourself will help you recharge during the day. This will also give you what you need to finish off the day strong.
So these are my 3 ways that special needs parents can use to help develop a routine. I suggest trying as many as you can for 6 days straight. Then on the seventh day go back and read your journal entries and let them soak into your mind. Evaluate your new routines to see if they work or need to be tweaked. And lastly, reflect on your conversations with your friends and family. Now overall, do you feel your life is more organized and structured? Are you feeling happier, more relaxed, and more confident?
If so, I'd appreciate the opportunity to help you further. Feel free to email or message me for a free 30 min intro call to see how we could work together. I would be honored to help you develop daily routines and find more balance in your life. Again, Happy New Year and wishing you and your family a wonderful 2023!!
Nadege McKinzie BSN, RN, Certified Life Coach
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