The Routine Rollercoaster: Why Predictability Matters This Month

The holidays have a funny way of turning everyone’s schedule upside down — school breaks, travel plans, changing activities, and a general sense of “winging it.” But for neurodiverse brains, including individuals with FASD, routine isn’t boring. It’s comforting. It’s grounding. It’s the thing that helps the world feel a little more predictable in a season that loves surprises.

Research shows that consistent routines support emotional regulation, lower stress, and help people feel more at ease in their bodies. So when routines wobble, it’s no surprise regulation sometimes follows. This isn’t about being rigid — it’s about understanding what helps your family function.

If spontaneity sounds good in theory but goes sideways in practice, you’re not alone. A little structure can go a long way toward keeping the season calmer. Try creating a simple “Holiday Rhythm” for the week: a loose guide with a morning plan, one daily activity, meals, quiet time, and a predictable bedtime. It’s not a strict schedule — just a gentle roadmap to make December feel a little smoother for everyone.

And bonus? Caregivers often find the rhythm just as grounding as their loved ones do.

Why Holidays Feel Big for Neurodiverse Brains (Including Individuals with FASD)

Staying Sane(ish) for 30 Days — FFAS Holiday Series

The holidays have a very specific vibe: everything gets brighter, louder, busier, sweeter, and somehow stickier. December tends to crank the volume on life — and many of us are just expected to keep up.

But for neurodiverse brains, including individuals with FASD, that extra stimulation can be overwhelming. These brains often thrive on routine and predictability, and research shows they process sensory information differently. When the world gets louder and less predictable, it’s completely natural for overwhelm to show up sooner.

So if your loved one seems more reactive, sensitive, or “done” long before the festivities are over, that’s not misbehaviour — that’s a brain saying, “This is a lot right now.” And honestly? It usually is.

This season, we invite you to release the pressure to “do it all.” Families raising children with FASD, and caregivers supporting neurodiverse individuals of all ages, are navigating real, brain-based needs. Your holidays don’t need to look like everyone else’s to be meaningful. Sometimes a quieter, simpler approach ends up being the most peaceful — and the most memorable.

If you try one thing today, let it be this: take a holiday activity and gently edit it down. Swap a big event for a slow drive to look at lights, decorate store-bought cookies instead of baking marathons, choose a shorter visit, or stick to one outing instead of three. Small changes like these help reduce sensory load and support regulation — for everyone.

And here’s the bonus: those calmer moments often end up being the ones you cherish most.