Getting R.E.A.D.Y for the return to school/ work

Transitions after a long break can be challenging. Changes in routine alongside increased sensory, social, and work demands can make returning to school/ work overwhelming.

Long holidays often mean:

• Less structure and more flexibility

• Later bedtimes and more time for interests

• Reduced academic/ work and social demands

Returning to school/ work requires neurodivergent people to rapidly adjust to:

• Fixed schedules and early mornings

• Increased sensory and social input

• Academic/ work expectations and performance pressures

For neurodivergent people, this isn’t a “switch” that can be flipped overnight—it’s a process. A gradual, supportive approach - the R.E.A.D.Y framework can make this transition feel more manageable.

R – Rebuild routines (a little bit at a time)

• Shifting sleep and wake-up times gradually

• Practice morning routines

• Having safe/ comfort/ familiar food for breakfast

• Minimise decision making in the morning - plan ahead for morning snacks/ lunches.

E – Explore feelings openly and with curiosity

• Make space for concerns, questions, and feelings about school/ work

• Validate emotions/ expressions without pressure to “fix” them.

• I can have mixed feelings

• It's OK, I don't have to "feel positive" or "be positive"

A – Arrange the practical details & my supports

• Lay out uniforms, hat, school bag, lunchbox, drink bottle. These can act as gentle visual cues to shift transition from verbal ("we're going back to school") to visual/ concrete.

• I can organise things that helps me manage classroom/ work environment (headphones? fidgets?)

• I know who I can ask for help at school/ work.

• I can ask for visual schedule so I can plan ahead of time.

• I can clarify expectations.

D – Downtime is essential

• Limit after-school activities at the start of the term.

• I give myself permission to decompress and rest.

• Rest helps my brain reset.

• I watch for early signs of overload/ burnout

Y – You don't have to rush

• Remember that adjustment takes time.

• Set realistic expectations for the first few weeks back to school/ work.

• I celebrate small wins.

• I don't need to work like everyone else. I need systems that work for my brain!