Personal energy diary
Log your energy in a few seconds a day and look back over your patterns. Entries stay on your device. Printable version included.
Free resources
Tools, planners and templates you can use straight away. Free, with no signup or email. Whatever you type stays on your own device, and you can print it, save it as a PDF or download it for Word.
Energy & Burnout
My burnout plan
Write down your early-warning signs, what drains and restores you, and what you'll do when the signs appear.
Low-demand day planner
Decide what full, reduced and minimum versions of your day look like, then pick the one you need today.
Sleep profile and 14-night log
Map what helps and disturbs your sleep, then log two weeks of nights to spot patterns.
Sensory Experiences
Build your sensory profile
Map how each of your senses works, what drains you and what helps, then print or share a one-page profile.
Calm sounds
Brown noise, rain, fan and slow waves, mixed your way, with a sleep timer and an 'I'm overloaded' button. Nothing sudden.
New place prep planner
Plan a trip somewhere new: sensory risks, what to bring, an exit plan and recovery time.
Executive Function & ADHD
Tiny first step
Break a stuck task into steps so small they feel almost silly, and tick them off as you go.
Routine builder
Build morning and evening routines with full, reduced and minimum versions for harder days.
Home reset planner
Room-by-room chores at bare minimum, normal and full, plus tiny daily resets.
Life admin day kit
A monthly admin checklist, plus an 'admin pile' to park tasks until then.
Decision helper
A step-by-step worksheet for big decisions: options, must-haves, energy and a 'good enough' rule.
Relationships & Communication
Communication cards
Choose or write short messages, print them as wallet cards, or show them full screen on your phone.
How to communicate with me
A one-page guide to your communication preferences, to share with friends, family or colleagues.
Scripts library
Ready-to-use words for saying no, leaving early, small talk, work, repairing after conflict and more.
Meltdown and shutdown plan
Your early signs, what helps during and after, and what others should and shouldn't do. Printable and shareable.
Work & Everyday Life
Workplace passport
A short, shareable summary of how you work best and the adjustments that help. Print it or download it for Word.
Adjustment request builder
Tick the reasonable adjustments you need and get a ready-to-edit email to send (UK).
Phone call planner
Fill in a few details and get a call script, with questions, info to have ready and get-out lines.
Understanding Autism
Appointment prep sheet
Prepare for a GP visit or autism assessment, and get a one-page summary to hand over.
Discovering me: reflection kit
Gentle prompts for people exploring autism or newly diagnosed: looking back, strengths, needs and next steps.