5 OT Tips for Creating a Regulating Morning Routine

Categories: OT Perspective
Back to school season is here!  While this can be an exciting time of year, it can also be overwhelming and stressful for students and families.  Making the shift from slow summer mornings to early wakeups, new schedules and time constraints can be challenging.  As an OT, I know that a regulating morning routine can help students feel calm, confident and ready to start the school day.  But, as a mom of 4 young kids, I know that this is way easier said than done!  Here are my top 5 practical tips busy families can use to create a morning routine that supports a successful transition to the school day.

Start the Night Before

It’s been said a million times before, but it’s true – the more you can prepare the night before, the better.  Generally, I find that our family has more time in the evening to prepare without feeling rushed.  This would be a great time to involve your child in some of the school-related prep and decisions to ensure their sensory needs are met.  Your child can choose clothes they feel comfortable in and the snack/lunch food they prefer for the next day instead of worrying about it in the morning.  The evening could be a good time to complete self care tasks that may be more challenging or require extra time and support, such as bathing, nail care or hair brushing.  

Start Slow 

If possible, starting the morning at a slow pace will facilitate more calm then rushing everyone along.  This is the hardest thing for me to implement with my own kids, but on the mornings when I can wake them all slowly instead of jarring them awake, things tend to go smoother.  Consider environmental factors such as using an alarm with calming sounds, gradually increasing the amount of light instead of abruptly turning on the bright overhead.  

Provide Opportunities for Sensory Input

For many kids, proprioceptive and vestibular input can be very calming.  Finding ways to engage in heavy work or organized movement is helpful.  Check out this prior post for ideas.  Additionally, oral motor input is regulating – you may want to consider breakfast options that incorporate crunchy/chewy items.

Support Sensory Preferences

During the morning routine is not the time to try new and unfamiliar sensations or experiences, if they can be avoided!  Choosing comfortable clothing, appealing toothbrush flavors and toothbrush type, and familiar food flavors can all support regulation in the morning.  

Pause and Prep 

If possible, try to allow a few minutes before leaving the house to pause with your child.  This could be a good time to provide some deep pressure via a hug, encourage deep breathing or affirmations to support a positive mindset as they head out the door.  After that, I find it is important to prep for the transportation experience that is coming next and ways you can continue the calm.  If your child takes a bus, perhaps noise cancelling headphones and fidgets could be helpful for the ride.  The same could be true for a car ride to school.  If your routine includes walking to school, choosing a less crowded route or possibly even using a bike or scooter may provide additional opportunities for calming sensory input.  

Creating a regulating morning routine before school can be challenging and every day will not be perfect.  It may seem overwhelming, so start with one or two strategies/tools and build from there.  The most important tool you have in your regulation toolbox is you!  As adults, it is important to try to stay calm, supportive and flexible during the morning routine and transfer that energy to our kids.  This can be so hard to do when there are a million factors that play into the morning routine, so give yourself grace.  You’ve got this!

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