Mine sounds super-specific, but it isn't really a science-- it is just what I generally do.
Weekdays-- wake up around 4:30-to 5---bird is in her own dark room still. Get her up between 5 and 5:30 (take her out on my hand, good morning my big girl etc etc). Take her to kitchen and put her on top of fridge-She watches me make her breakfast. We eat at the table together if I haven't already eaten (usually make mine before she gets up so she can be in the kitchen) --she has a perch on/near table.
She obsessively feels the need to wipe her beak on me (to clean it after breakfast--so I "wipe her beaky")-- then she gets some dry food in her perch cup. She bobs around and annoys me while I try to work some (sometimes I give her a "spray spray" (which is a quick shower with a squirt bottle)--sometimes she sits on me while I send emails or fix pin feathers. She sits on cage while I shower (I tell her that's what I am going to go do). Sometimes she watches me do my makeup from the fridge top. I am usually out the door by 7:30--but before then, I wash/change her water-dish, quickly clean out her cage tray/grate with f10 sc (because she sometimes goes down there to get things during the day), chop up a fruit/veg mix that will not go bad while I'm gone (put it in cage), turn on the radio, open curtains and show her outside (she walks on my arm and looks out glass) and then she goes into her house and I tell her I'm going to "worky" lol and "you you soon, be god quiet girl" repeatedly as I leave. I talk to her a lot in the morning- narrate what I am doing, tell her what day of the week it is etc. I use key phases to help her predict things even if they do happen in a different order. Whenever I am going to keep her in for a long time (work or sleep) the big lock goes on her main cage door, as she made tools to deconstruct the mechanism and can escape without reinforcements lol.
Home between 3-4---let her out, take her with lots of attention, into kitchen to watch me make her food, then we eat at the table together and she does the whole morning routine over again (but with more play and for longer) until she gets tired and demands to go to her room/cage. I make sure all wet food or weird things from the day are out of her cage. We play in the evenings more-- she likes to play this "I'm gonna get your toes"game, where she says "COME HERE" and then runs away from me when I do (over and over)--like tag.
I know she's tired because she bobs repeatedly (wherever she is) and complains and then goes into her cage, grabs a red pellet and bobs on the left side to let me know she is ready for me to cover her. I pat her on the head, shut curtains, radio off, cage locked and covered, "night love you see you in the morning" while I am covering and then I leave. Bedtime is set by her own whims, but she is pretty consistent. It is between 5-6 if she wakes up a 5---it is also earlier if it is a super-dark day (esp in the winter). 7-8 in the summer when I wake up around 7 and it is light longer.
That is like the very bare minimum interaction she could handle I think ^^^^ She is pretty well-adjusted, but we spend A LOT more time together on weekends.
For her- the most important things are times (sleep/wake-up within the same hour or so) and 12 hours of covered, quietish sleep. She gets an attitude and anxious when she gets less. She also uses meals as a marker for time (along with lighting), so I feed her some special plain oatmeal everyday around the same time.
Also, narrating things/ using familiar language to mark certain processes--- "going to work"= gone a long time, "going to the store" shorter time, "are you getting sleepy"= it's almost bedtime, "good night, see you in the morning"= it IS bedtime, "I'm going to sweep", "use the vacuum"---> OH!!! "I'm going to move this" (If I plan on picking up a large object like a chair--it seems to prevent her from freaking out as much as if she has no warning).
Some of the routine details are somewhat less important than the big picture, but something like an unfamiliar object on a chair in the room can disrupt her mood to the point of interfering with the routine, depending on her mood and/or the object. I had some X mas lights on a chair and she was pacing and wouldn't eat until they were gone. I don't always do little things in the EXACT same order, but I do try to keep wake-up, dinner and bedtime routines as predictable as possible. It also makes it easier if someone has to watch her for a day or so--she knows exactly what to expect and follows along better.
***When I first got her, we did things a bit differently because I couldn't touch her to put her back in her cage (so mornings on a time-crunch meant no risking getting her out and getting stuck. Consequently, I waited until 10 minutes before I left to uncover her, change food etc but I had to be quieter because I didn't wake her up until 7:15 and she would start to stir if she heard me. Later wake-up meant I kept her up later at night so she was still getting about 4-5 hours out of her cage in the evenings (I opened the cage as soon as I got home and let her do what she wanted without being locked up in there)---when it was dark and she was tired, she would climb into her cage without me forcing her and I would cover her etc).
She was also an adult re-home and very anxious/OCD when I got her. She is off anxiety medication now (has been for years at this point), but she did come with some baggage---she can handle changes, but she is calmer overall when her routine is somewhat predictable (much like a pre-school child). Sure, there are days when I am home a bit late, or when she doesn't eat until 6 (very rare- but life happens), or when someone else has to put her to bed...she handles it. I am talking big-picture predictability. Plus--- I have an Umbrella Cockatoo and they are kind of wild-cards lol.
When introducing a new set of behaviors (e.g, going on a road trip)--initially I always tried to keep things predictable so that she would buy-in more due to familiarity--- almost like singing along to a familiar song. If you don't know what lyrics come next, you are less likely to participate. She is kind of the same way when adjusting to new processes.
. My bird sitter (who is also a bird rescue guy) did mention that all of my guys are well adjusted and have no phobias and I do believe that my lack of structure has lots to do with this!
