Lower the sensory load before you start
Turn off harsh overhead lighting and use a lamp instead if brightness is a trigger. Mask unpredictable noise with something steady, like a fan or familiar music, or work in silence if sound is the harder problem. Open a window or choose fragrance-free products if smell affects you most.
Keep the same order every time
A fixed sequence removes the need to decide, and removing decisions removes a layer of unpredictability. Start in the same place, move through the same steps, and stop at the same kind of point each time.
Say or write the sequence before you start if that makes it easier to commit to. The routine is the support, not a test of memory.
Choose tools by feel, not just function
Fragrance-free, unscented products avoid a common trigger. Gloves change the texture of touching certain surfaces — some people need them, some find them worse, so test what actually helps rather than assuming. A soft cloth over a scratchy sponge is a reasonable trade if texture matters more than which tool is "correct."
When the routine breaks
An unexpected mess or a skipped day doesn't undo the system. Restart the sequence from the first step rather than trying to catch up on everything at once. A five-minute reset works well for this exact moment.