How to Use Calm Routines

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Home Screen

Your starting point — quick access to everything you need, when you need it most.

1

Tap the quick-access buttons

At the top of the home screen you'll see two large buttons: 🚨 Moment Mode for emergency de-escalation, and 💬 Help Now for the AI chatbot. Tap whichever you need in the moment.

2

Browse the feature grid

Below the buttons you'll find cards for Daily Routines, Routine Builder, Tracker, and Rewards. Tap any card to jump straight to that feature.

3

Switch between child profiles

If you have multiple children set up, tap the profile selector at the top to switch between them. Each child has their own routines, rewards, and tracking data.

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The home screen adapts to your child's age group — content, scripts, and suggestions are tailored to be age-appropriate.

🚨

Moment Mode

Instant in-the-moment scripts when your child is in crisis. No searching, just answers.

1

Tap "Moment Mode" from the home screen

The large red 🚨 Moment Mode button is always at the top of the home screen. Tap it when your child is struggling and you need immediate guidance.

2

Pick what's happening

Choose the scenario that matches the current situation — e.g. Meltdown, Refusal, Transition Trouble, Bedtime Battle, or Sensory Overload. Each has tailored scripts.

3

Follow the step-by-step script

You'll see a clear, numbered de-escalation guide. Read each step aloud or follow it internally. Steps include what to say, what to do, and when to pause.

4

Save to favourites

Find a script that works well for your child? Tap the heart icon to save it to your favourites for even faster access next time.

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Moment Mode is designed to be usable with one hand while you're physically with your child. Steps are short and screen-glanceable.

💬

AI Meltdown Chatbot ✨ Premium

Real-time AI support that adapts to your child's age, triggers, and the situation at hand.

1

Tap "Help Now" on the home screen

The green 💬 Help Now button opens the AI chatbot. It's ready to help 24/7 — no waiting, no appointments.

2

Describe what's happening

Type or speak naturally. For example: "My 7-year-old is screaming and refusing to get dressed for school". The AI understands context and responds with personalised advice.

3

Get calming scripts and strategies

The chatbot provides age-appropriate de-escalation language, things to say (and not say), and practical next steps. It adapts as the conversation continues.

4

Start a fresh conversation

Tap the reset button to clear the chat and start fresh with a new situation. Previous conversations are not stored.

ℹ️

The AI chatbot uses your child's profile (age, known triggers, preferences) to give more relevant advice. Make sure profiles are up to date for the best experience.

📋

Daily & Weekly Planner

Visual task cards with points and rewards. Build structure your child can see, follow, and feel proud of.

1

Add a task

Tap + Add Task at the bottom of the planner. Give it a name (e.g. "Brush teeth"), assign a time slot, and set how many points it's worth.

2

Drag and reorder

Press and hold any task card to drag it into a different position. Reorder tasks to match your child's natural flow — this makes a huge difference for ADHD brains.

3

Complete tasks to earn points

Tap the checkbox on a task when your child finishes it. Points are added automatically and show in the points display at the top of the screen.

4

Switch between daily and weekly views

Use the toggle at the top to switch between Daily and Weekly views. Weekly view shows all seven days at a glance so you can plan ahead.

5

Use templates

Tap the templates icon to load pre-built routines (e.g. "School Morning", "Bedtime Routine") or save your current plan as a reusable template.

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Start with just 3–5 tasks per day. Overloading the planner can overwhelm ADHD children — build up gradually as habits stick.

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Routine Builder

Create step-by-step visual routines with timers that your child can follow independently.

1

Create a new routine

Tap + New Routine and give it a name — e.g. "Morning Routine", "After School Wind-Down", or "Bedtime Steps".

2

Add steps with timers

Add individual steps (e.g. "Get dressed — 5 minutes", "Eat breakfast — 10 minutes"). Each step can have a custom timer and an emoji icon.

3

Reorder with drag-and-drop

Hold and drag steps to reorder them. The order matters — routines that flow naturally reduce friction and resistance.

4

Start Routine Player

Tap ▶ Play to launch the guided playback mode. Your child sees one step at a time with a visual countdown timer. They can mark each step as done.

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Let your child help build their own routines. Involvement gives them ownership and makes them far more likely to follow through.

📖

Calming Scripts Bank

A library of the right words for the right moments — bedtime, transitions, meltdowns, and more.

1

Browse by category

Scripts are organised into categories: Meltdowns, Transitions, Bedtime, Morning Routines, Homework, and more. Tap a category to see all available scripts.

2

Filter by age group

Use the age filter to see scripts appropriate for your child's age: 4–6, 7–9, 10–12, or 13+. Language and tone adapt accordingly.

3

Use a script in the moment

Tap any script to open it full-screen. Read the phrases aloud to your child — they're designed to de-escalate, validate, and redirect calmly.

4

Save favourites

Found a script that really works? Tap the heart to save it. Your favourites appear at the top of the scripts bank for instant access.

ℹ️

Scripts are written using evidence-based approaches including collaborative problem solving, low-demand parenting principles, and sensory regulation techniques.

⏱️

Focus Reset Sessions ✨ Premium

Guided breathing exercises and interactive fidget tools to help your child regulate and refocus.

1

Choose an age preset

Select the age-appropriate preset: 4–6 (shorter, simpler), 7–9, 10–12, or 13+ (longer, more advanced). Each adjusts timing and visual complexity.

2

Start a breathing exercise

Tap Start to begin the guided breathing animation. Your child follows the visual cue — breathe in as the circle grows, breathe out as it shrinks.

3

Try the fidget tools

Swipe to the fidget tools tab for interactive tactile activities — tap patterns, colour mixing, and rhythm games that help redirect restless energy.

4

Remote-start from another room

If your child has their own device, you can start a Focus Reset session remotely from the Manage Focus screen — perfect for when they need a break but you're not next to them.

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Focus Reset sessions work best as a proactive tool, not just reactive. Try scheduling them before homework or transitions to prevent overwhelm.

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Rewards & Points

Positive reinforcement that actually works — children earn points and unlock real rewards.

1

Points are earned automatically

When your child completes tasks in the daily planner, they earn the assigned points. The running total appears at the top of the screen with a satisfying animation.

2

Set up custom rewards

Go to the Rewards screen and tap + Add Reward. Create rewards like "Extra screen time — 50 points", "Trip to the park — 100 points", or "Choose dinner — 30 points".

3

Set milestones

Create bigger milestone rewards for longer-term goals. These appear as a progress bar so your child can see how close they are — great for building persistence.

4

Redeem rewards

When your child has enough points, they can "spend" them on a reward. Tap the reward card and confirm — a celebration animation plays on screen.

ℹ️

The points system is designed around positive reinforcement — not punishment. There's no point deduction for bad behaviour. Focus on what they do well.

📊

Meltdown Tracker

Log, track, and analyse meltdown patterns to identify triggers and see progress over time.

1

Log a meltdown

Tap + Log Meltdown after the moment has passed. Record the trigger (e.g. transition, sensory, frustration), intensity (1–5 scale), duration, and what helped bring them back.

2

Add notes

Use the free-text notes field to capture details: time of day, what happened before, how you responded, anything unusual. These notes are invaluable when speaking with professionals.

3

View trends and patterns

The tracker shows visual charts: meltdowns by day of week, by trigger type, intensity over time, and most/least effective strategies. Patterns you didn't notice become obvious.

4

Export reports

Tap Export to download a summary report you can share with your child's school, SENCO, therapist, or GP. Includes charts and key data points.

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Log meltdowns as soon as you can after they happen — you'll forget critical details like triggers and what de-escalated the situation. Even a quick log is better than none.

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Homework Hub

Structure homework time with timers and task lists designed for ADHD learners.

1

Add homework tasks

Tap + Add Task and enter subject, description, and estimated time. Break larger assignments into smaller, manageable chunks — this is key for ADHD focus.

2

Start the timer

Each task has a built-in timer. Tap Start to begin. Short, focused sessions (10–15 minutes) with breaks in between work best for most ADHD children.

3

Take structured breaks

When the timer ends, a break prompt appears. Use this time for movement, a snack, or a quick Focus Reset session before the next task.

4

Check off completed tasks

Mark each task as done. Completed tasks earn points toward your child's rewards, reinforcing the habit of finishing homework.

ℹ️

The Homework Hub uses the Pomodoro-inspired approach with ADHD-friendly shorter intervals. Consistent structure removes the daily "homework battle".

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Weekly Insights ✨ Premium

AI-generated weekly reports on meltdowns, routines, and progress — see the bigger picture.

1

View your weekly report

Each week, Calm Routines generates a report based on your logged data. It shows meltdown frequency, most common triggers, routine adherence, and points earned.

2

Read AI-generated insights

The AI summarises patterns in plain language: "Meltdowns decreased by 20% this week", "Mornings are improving but bedtime transitions remain challenging". Actionable, not clinical.

3

Track progress over time

Scroll through past weeks to see trends. The visual timeline helps you see the impact of changes you've made — even when day-to-day feels chaotic.

4

Share with professionals

Tap Share Report to export a formatted summary you can email to your child's teacher, SENCO, therapist, or paediatrician.

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The more consistently you log data (meltdowns, task completion, routines), the more accurate and useful your weekly insights become. Even imperfect data helps.

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Handoff Summary

Create one-page summaries for teachers, carers, or babysitters — everything they need to know about your child.

1

Open the Handoff Summary

Navigate to the Handoff Summary from the home screen or settings menu. It pulls together key information about your child into a shareable document.

2

Review what's included

The summary covers: triggers to watch for, what works to calm them, their current routine, medication (if any), and emergency contacts. Edit any section as needed.

3

Share with anyone who cares for your child

Tap Share to send the summary via email, WhatsApp, or print it out. Perfect for handing to a supply teacher, babysitter, grandparent, or after-school club leader.

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Keep the Handoff Summary updated — especially after major changes to your child's routine, triggers, or strategies. You can regenerate it at any time with one tap.