Everyday tasks like getting out of bed, preparing a meal, or managing a schedule might seem simple. But for many adults, especially those navigating anxiety, ADHD, trauma, or chronic illness, these routines can feel overwhelming, even impossible. If you’re someone who feels like you’re always “behind” or like life is harder than it should be, you’re not alone. And you don’t have to push through on your own.

At Holistic Community Therapy, we believe that reclaiming your life starts with building support around the everyday things that matter. Through Therapy for Daily Routines, we help you create sustainable routines and develop real-life skills that reduce stress and increase confidence, without judgment, shame, or burnout.

Why Daily Routines Break Down

When we talk about “life skills” or “daily routines,” we’re really talking about the foundations of independent living, such as cooking, cleaning, getting dressed, managing your time, remembering appointments, or making it to work. These tasks are essential; they’re the scaffolding that holds up your day.

If you’re neurodivergent (living with ADHD, autism, or sensory processing challenges), managing a chronic illness, or recovering from trauma, daily routines can quickly become overwhelming. Executive dysfunction, fatigue, anxiety spirals, or lack of motivation aren’t moral failings. They’re signals that your system needs care, not criticism.

How Occupational Therapy Can Help with Everyday Life

Therapy for Daily Routines isn’t just for physical rehabilitation. It’s also a powerful tool for mental wellness and functional living.

Here’s how we approach it:

1. Personalized Support

We start by learning about your life: your values, your struggles, your goals. Whether you’re a parent who can’t get through the morning without a meltdown, a professional stuck in burnout, or someone who just can’t figure out why everything feels so hard, we tailor the approach to you.

2. Building Systems That Work for Your Brain and Body

We help you identify routines that make sense for how you function, not how someone else thinks you “should” be. That could mean visual checklists, energy-based scheduling, body-doubling techniques, or simplifying your environment to reduce sensory input.

3. Addressing the Root Causes

It’s not always about being disorganized. Your disorganization can be a mask for things like health changes, sensory challenges, or a lack of sense of safety. We use trauma-informed care and somatic techniques to help you regulate your nervous system. These techniques will help you regulate your nervous system so you can feel more grounded and capable in your daily life.

4. Action, Not Just Talk

Unlike traditional talk therapy, Therapy for Daily Routines is action-oriented. That means we might literally help you practice making a grocery list, prepare meals together over Zoom, or organize your space during a session.

Who Can Benefit

This kind of therapy is ideal if you:

• Struggle to maintain routines or basic daily structure
• Live with ADHD, autism, or executive functioning challenges
• Are managing chronic fatigue, pain, or illness
• Feel like burnout is affecting your ability to function

Want support that goes beyond “just talking”

Real-Life Success

One Portland-based client came to us feeling stuck in survival mode. Laundry was piling up, takeout was draining their budget, and they couldn’t seem to finish anything they started. With support, they began using time-blocking, built a sensory-friendly morning routine, and created a cleaning rhythm that didn’t require perfection. Within a few months, they were functioning again. More than that, they felt proud of their progress.

You Deserve Routines That Support You, Not Exhaust You

If daily life feels harder than it should, that’s not a failure on your part. It’s a signal that something needs attention, and therapy can help. At Holistic Community Therapy, we’re here to walk alongside you, helping you reclaim your routines, your time, and your energy.

Let’s build a life that feels more possible. Schedule a free consultation to see how we can support your everyday wellbeing.