Tools to manage daily life with a neurodivergent brain

One page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review.

Map what each sense seeks, avoids and reacts to, audit your environments and write your overload plan.

Turn the task you keep postponing into ten-minute steps. The first one takes two minutes.

Implementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes.

Two weeks of facts to bring to your doctor: dose, focus, mood, sleep, side effects. Memory is not a reliable witness.

Rejection sensitive dysphoria: what to say to yourself and what to do in the twenty minutes after a perceived rejection.

Spoon theory on one page: what each day costs, what recharges you, and where the week goes into the red before it happens.

Written while calm, for the moments when you cannot speak: early signs, what helps, what others must not do, and recovery.

What you want to say to the doctor, written in advance. Hand it over if the words do not come.

Where you mask, for how long, and what it costs. A week of data shows which situations are worth the price and which are not.

The ladder at the heart of ERP therapy: your feared situations ranked from 0 to 100, so you can climb them one rung at a time.

Every check, wash, count and 'are you sure?' for a week. You cannot reduce what you do not measure.

Phrases to read instead of checking. Cut it out, keep it in your wallet or on your lock screen.

Park each worry when it shows up, deal with all of them in one scheduled 20-minute slot. The technique with the best evidence for generalized anxiety.

One pleasant action and one useful action per day, scheduled before you feel like it. Action comes first, motivation follows.

The same diary sleep clinics use. Two weeks of nights tell a doctor more than any single conversation.

What to ask your school or employer for, in their language. Tick what applies, add your own, hand it over.

Concrete revision methods for visual, aural, read/write and kinesthetic preferences, plus the two techniques that work for everyone.