Status Updates From AuDHD Women: Navigating Lif...

• 2 things I must remove to feel calm (loud TV, multitasking, overhead lights)
• person or space that feels emotionally safe (texting my sister, sitting in the parked car, my side of the bed)
• My reset routine for when everything goes sideways (silence, water, no decisions, one soothing song)

DAILY REGULATION TOOLKIT
Here's a gentle structure to build your own toolkit. Use it as a flexible frame, not a checklist to complete.
• 3 sensory inputs I respond well to (soft blankets, gentle instrumental music, mint tea)
• 1 grounding practice I can do in under 5 minutes (hand on chest, slow breath in and out, noticing five things around me)

Even the best routines will break sometimes. You'll have days where you're sick, overstimulated, caring for others, or just not able to follow through. This is normal. / Instead of starting over from scratch, try having a reset routine: a very short list of actions that help you feel human again when everything feels too big.

Instead of trying to follow the clock, many AuDHD women do better with anchored routines: small, meaningful habits that mark a transition in the day, no matter when they happen… The goal isn't to create rigid steps. It's to build consistent touchpoints. Moments that help you feel safe, centered, and connected to yourself.

…may get overwhelmed deciding what to do first. You may remember to do something, but not at the right time. Or you might get stuck between steps, unable to transition. / These aren't moral failings. They're neurological patterns. And once you understand them, you can start designing routines that take your brain into account.