How can I adapt my routine when unexpected events occur? 

Unexpected changes can easily throw off even the best-planned day, leaving many people feeling anxious or overwhelmed. Whether it is a cancelled appointment, an unexpected work demand, or sudden changes at home, learning to adjust your routine calmly can protect your wellbeing. According to NHS guidance, flexibility is not about abandoning structure but developing emotional and behavioural tools to handle change with confidence. 

Building flexibility when life changes suddenly 

Recent guidance from NICE NG87 (2025) and the NHS Talking Therapies programme highlights the importance of adaptable routines to reduce stress when plans are disrupted. NICE recommends regular self-monitoring and reviewing of habits, particularly for adults managing anxiety or ADHD. NHS Talking Therapies, such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Dialectical Behaviour Therapy (DBT), provide practical ways to cope with change and regain focus when life feels unpredictable. 

Using CBT, ACT, and DBT to stay balanced 

CBT encourages you to challenge rigid thinking and reframe negative self-talk when plans change unexpectedly. Taking a mindful pause, identifying what you can control, and refocusing your attention help prevent frustration. ACT supports “psychological flexibility” by teaching acceptance of what cannot be changed and helping you make choices guided by your values. DBT builds distress tolerance, offering self-soothing and “cope ahead” tools to manage strong emotions that arise during sudden change. 

Everyday techniques for staying adaptable 

Adding “white space” or buffer time in your schedule, practising small changes intentionally, and using short mindfulness breaks can make unpredictability more manageable. Maintaining core self-care habits and using simple check-ins or journaling can also support awareness and emotional stability. These strategies help preserve structure while maintaining the calm needed to adjust quickly and effectively. 

If routine changes feel particularly difficult or overwhelming, especially in the context of ADHD, consider exploring a professional assessment. Services like ADHD Certify, a trusted UK-based provider offering affordable online ADHD assessments for adults and children, can help you understand your needs and access the right support. 

Key takeaway 

Adaptability develops through consistent practice. By applying evidence-based strategies from CBT, ACT, and DBT, adults can respond to unexpected events with greater calm, confidence, and emotional balance turning disruption into an opportunity for growth.