Simple, everyday tools to bring more calm into your home

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🧩 1. The 3–2–1 Reset

When emotions run high, pause and try this together:

• 3 deep breaths
• 2 things you can see and name
• 1 thing you are grateful for
  This helps reset the nervous system and shift focus.

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🧩 2. Sensory-Friendly Morning Routine

• Lay out clothes the night before
• Use soft lighting instead of bright overheads
• Keep breakfast predictable (rotate 2–3 favorite meals)
  Reduces overstimulation first thing in the day.

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🧩 3. The “Calm Corner”

Create a space in your home with:

• Noise-cancelling headphones
• A weighted blanket
• A basket of fidgets or sensory toys
  This gives both kids and parents a safe space to regulate before things escalate.

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🧩 4. Micro-Breaks for Parents

• 5 minutes with headphones and calming music
• A quick walk outside
• A simple grounding mantra: “I am safe. I can reset. This moment will pass.”
  Your nervous system sets the tone — caring for yourself helps your kids too.

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🧩 5. The “Visual To-Do” List

Use whiteboards or sticky notes with simple icons/words for daily tasks. Neurodivergent kids (and parents!) often thrive with visual reminders over verbal instructions.

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💜 From My Family to Yours

As a mom and grandmother who has walked this path of undiagnosed neurodivergence, I know the feelings of overwhelm, shame, and exhaustion. These quick hacks aren’t about being perfect — they’re about making life just a little easier and more connected each day.

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📘 Want More Support?

Discover tools, research, and real-life stories in my book:

Silent Struggles: Navigating Parenthood with Undiagnosed Neurodivergence
by A.L. Childers — available on Amazon.

👉 Search for Silent Struggles by A.L. Childers on Amazon

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⚖️ Disclaimer

I am not a medical professional. These parenting hacks are based on lived experience, research, and practical application. Always consult with a licensed professional for medical or therapeutic advice specific to your family’s needs.

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