How to Use Visual Schedules to Reduce Anxiety

Uncertainty can overwhelm autistic adults, making daily routines, transitions, or unexpected changes stressful. A visual schedule is a practical tool that creates structure, improves predictability, and helps reduce anxiety in everyday life.

Why Visual Schedules Help

A clear outline of what’s coming next can make tasks less overwhelming. Visual schedules provide:

• Better Time Management – Knowing what to expect makes planning easier.
• Smoother Transitions – Clear steps help shift between activities with less stress.
• Reduced Overload – Breaking tasks into smaller steps makes them more manageable.

Creating a Visual Schedule

1. Pick a Format – Use a planner, whiteboard, printed list, or a digital app.
2. List Activities Clearly – Use pictures, symbols, or words that make sense to you.
3. Include Timeframes (If Helpful) – Timers or clocks can guide when tasks begin and end.
4. Keep It Flexible – Allow room for changes or breaks when needed.
5. Use It Regularly – The more you follow your schedule, the more effective it becomes.

Personalizing It for You

‍Everyone processes information differently, so adjust your schedule based on what works best. Some prefer color-coded lists, while others like checkboxes or step-by-step images. Experiment until you find the right fit!

For more information, download the One Autism Health app for FREE.