For autistic adults and AuDHD adults
Plan around your energy—not an impossible schedule.
A practical starting point for burnout, sensory load, appointments, and everyday tasks when rigid productivity systems make things harder.
Free starting point
Low-demand planning starter guide
Use flexible task buckets, energy-aware planning, and recovery time without turning your day into a performance test.
- Choose what is essential, helpful, or optional today.
- Notice sensory load before adding more tasks.
- Prepare a smaller next step for high-friction activities.
- Plan recovery time as part of the day—not as a reward.
Use this page as your next step, not another reading assignment.
Save the checklist, choose one action, and return when you are ready for the next step.