How Pictorial Planning Can Reduce Overwhelm
January often arrives with a lot of expectation, doesn't it?
New routines. 'Fresh starts.' Back to school.
For many families, especially those supporting autistic or ADHD children, or neurodivergent adults; this time of year can feel loud, overwhelming, and emotionally heavy rather than motivating.
If January feels harder than you expected, it doesn’t mean you’re doing anything wrong.
It often means your brain (or your child’s brain) needs more clarity, not more pressure.
This is where pictorial planning and visual routines can make a real difference.
Why January Routines Can Feel So Hard
Routines are often talked about as a way to “get organised” but for neurodivergent brains, routines are about something deeper than productivity.
They provide:
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predictability
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safety
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reduced anxiety around what’s coming next
After the disruption of holidays, returning to school or work can bring:
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increased anxiety
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emotional overwhelm
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resistance to transitions
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shutdowns or meltdowns
This isn’t bad behaviour.
It’s a nervous system trying to cope with uncertainty.
What Is Pictorial Planning?
Pictorial planning uses visual images instead of (or alongside) written words to show what the day, week, or routine looks like.
This might include:
For many children and adults, seeing the routine is far more regulating than hearing it explained repeatedly.
Visuals reduce the need to hold information in working memory — which can be exhausting for ADHD and autistic brains.
How Visual Routines Reduce Anxiety and Overwhelm
Pictorial planning supports emotional regulation by:
1. Making the day predictable
When someone can see what’s happening next, uncertainty reduces and with it, anxiety.
2. Supporting transitions
Transitions (like getting ready for school, switching activities, or ending playtime) are often where overwhelm peaks.
Visual cues help make transitions feel safer and more manageable.
3. Reducing verbal overload
Repeated verbal reminders can increase stress.
Visuals allow the routine to “speak for itself”.
4. Allowing flexibility without chaos
Visual routines don’t have to be rigid.
When plans change, a wipe-clean or reusable visual planner allows you to reset without guilt.
Routines Don’t Have to Be Perfect to Be Helpful
One of the biggest misconceptions about routines is that they have to be followed exactly.
They don’t.
A good visual routine:
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bends when it needs to
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adapts to energy levels
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changes with the season
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supports, rather than controls
Especially in January, the goal isn’t a flawless routine — it’s creating calmer moments within busy days.
Even one visual reference point can help:
Small steps still count.
Using Pictorial Planners at Home or in SEN Settings
Visual planning tools can be used:
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at home
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in school
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in childcare or SEN settings
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with children or adults
Many families and professionals find it helpful to combine:
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a physical visual planner (such as a whiteboard)
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with digital options that can be printed or used on tablets
The most effective setup is always the one that works for your environment and your people.
Hugs,
Kim x
