Why Morning and Bedtime Routines Are So Hard for ADHD and Autistic Kids — And the Practical Supports That Help
THE AUTISM ADHD PODCAST
Why sleep hygiene advice isn't enough
They explain limits of standard sleep-hygiene and why broader supports are needed for neurodivergent kids.
Why are morning routines and bedtime routines so hard for ADHD and autistic kids?
If your mornings feel chaotic… If bedtime turns into battles… If you've tried "sleep hygiene," reward charts, reminders, and it still falls apart…
This episode is for you.
In this conversation, I sit down with occupational therapist Dr. Peyton Gemmell to talk about why routines are especially difficult for neurodivergent kids and teens — and what actually helps.
Here's what I need you to hear:
It's not laziness. It's not defiance. It's executive functioning, sensory processing, transitions, and overwhelm.
We break down:
• Why morning chaos happens in ADHD and autistic children • How executive functioning impacts routines • Why traditional sleep hygiene advice often isn't enough • The role of sensory regulation in bedtime struggles • How to identify which part of the routine is actually hard • Simple, practical systems that reduce overwhelm (including a powerful visual basket strategy) • How to reduce shame while building real-life skills
We also talk about something parents don't hear enough:
The same routine will not work forever.
Neurodivergent brains need toolkits — not rigid systems.
Whether you're a parent, therapist, educator, or a neurodivergent adult trying to build sustainable routines, this episode offers practical, compassionate strategies rooted in neurodiversity-affirming care.
If you're tired of feeling frustrated before 8am… If you want to support your child without increasing shame… If you're ready for systems that actually make sense…
Press play.
Sincerely, Holly Blanc Moses, The Mom/Neurodivergent Therapist
P.S. I've got more goodness for you!
🥁🥁🥁🥁 MORE Great information for you!
The 135 School Accommodations for Autistic & ADHD Students Guide is now available, including three detailed cases with accommodations for ONLY $27.95
What's Inside: 📚 Academic Supports (45 accommodations) From pre-teaching strategies to assistive technology, the tools students need to access the curriculum without barriers
🎨 Sensory & Environmental Supports (22 accommodations) Create a learning environment where your child can focus, regulate, and engage—not just survive
🧠 Executive Functioning & Self-Advocacy (24 accommodations) Build the skills that will serve them for life—organization, time management, and speaking up for their needs
🤝 Social Supports (21 accommodations) Turn recess and group work from nightmare to opportunity with structured, supportive approaches
💚 Mental Health & Emotional Regulation (23 accommodations) Because learning can't happen when a child is overwhelmed, anxious, or in crisis
Plus: ✅ An example of each accommodation
✅ 3 detailed cases along with accommodations
✅ Tips on how to identify areas of need
✅ Free helpful education resources
Don't miss this opportunity to access 135 neurodiversity-affirming accommodations for only $27.95
Thank you for your advocacy!
After you get your guide, you can also access these free resources below:) ⬇️
🌟 Get your FREE "Get To Know My Child Snapshot"
Parents click here, Therapists click here, Educators click here
⭐️ Hey Therapists! Come on over for NEURODIVERSITY-AFFIRMING CONTINUING EDUCATION
Enhance your therapeutic approach with our affirming and engaging trainings while earning CE credits to fulfill your professional development requirements, as our courses are approved by the NBCC.
⭐️ Welcome to our PARENT MASTERCLASSES WITH Q&A
Each live class is packed with supportive strategies on the topics parents want most. Can't make it live? No worries, because you'll get the replay. Sign up to be the first to know when the next masterclass is scheduled.
Parents, click here for your masterclasses
❤️ You're invited to my FACEBOOK GROUPS. Can't wait to see you there:)
Parents, come on over and join the Autism ADHD Facebook Group for Parents Therapists & educators, join the Facebook Group for professionals
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About Holly Blanc Moses
Holly Blanc Moses is a neurodivergent psychologist, speaker, consultant, continuing education provider, and host of The Autism ADHD Podcast, Autism ADHD TV, and parent masterclasses.
About Peyton Gemmell
Dr. Peyton Gemmell is an occupational therapist and founder of Light Minded OT, where she specializes in supporting teen girls and women with ADHD. She supports clients in strengthening executive functioning skills, navigate sensory processing differences, and build sustainable daily routines. Her work focuses on practical skill development and environmental modification to reduce overwhelm and improve participation in school, home, and community life. Peyton is passionate about helping teen show up the way they want and need to in day to day life.
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