Last week I experimented with more structure in the morning by arranging an extra babysitter visit.
A technique we used was too set a specific thing to mark the start and end of the day.
The very first thing I did each day was drink a banana milkshake. The last thing before bed is to drink a hot chocolate.
The visits have stopped for now (she was only able to visit mornings during half term) but we have maintained the drinks routine by putting my morning milkshake in a coolbag by the bed. I drink it when my alarm goes off at 8:30am.
These markers are what define the point between day and night. The time after the banana milkshake until the hot chocolate is the day. The time between the hot chocolate and the milkshake is night.
I then have different rules to follow within these times.
For example, at night I don’t leave my bed or use my phone. During the day I only enter my bedroom if I am taking a nap.
This added structure enhances the sameness and predictability of my day which in turn decreases the anxiety.
I’m going to try it for a few more weeks and see how it works more long term.
If it works well over time then I may add it to the techniques library.