AuDHD Executive Function Cheat Sheets
Practical Tools for Low Energy Days & Executive Function Challenges
Created by Natasha Theresa - www.audaciouslyaudhd.com
Energy Management with Spoon Theory
What is Spoon Theory?
Spoon Theory is a metaphor for the finite amount of mental and physical energy (represented by spoons) that neurodivergent individuals have each day. Different activities cost different amounts of spoons, and when you run out, you've reached your limit for the day.
Daily Spoon Planning
- Morning Check-in: Rate energy 1-10
- High Energy (7-10 spoons): Tackle 2-3 major tasks
- Medium Energy (4-6 spoons): 1 major + maintenance tasks
- Low Energy (1-3 spoons): Survival mode only
- Evening Review: What worked? What didn't?
⚡ Spoon Cost Calculator
- Basic Self-Care: 1-2 spoons (shower, meals)
- Work/School Tasks: 3-5 spoons per hour
- Social Interactions: 2-4 spoons
- Masking/Camouflaging: 2-3 spoons per hour
- Novel/Unexpected Tasks: +50% spoon cost
- Sensory Overwhelm Recovery: 2-4 spoons
🚨 Emergency Spoon Protocol
When you have 1-2 spoons left:
- ✅ Bare Minimum: Hydrate, basic food, safe space
- ✅ Cancel Non-Essentials: Use pre-written scripts
- ✅ Comfort Items: Weighted blanket, noise-canceling headphones
- ✅ Tomorrow Reset: Early bedtime, gentle morning routine
Body Doubling Strategies
🤝 What is Body Doubling?
Body doubling is working alongside another person (virtually or in-person) to create accountability and focus. The other person doesn't need to help with your task—their presence alone provides structure and motivation.
🖥️ Virtual Body Doubling
- Video Calls: Zoom, FaceTime with camera on
- Study With Me Videos: YouTube, Twitch streams
- Apps: Focusmate, Flow Club, Caveday
- Discord Servers: Neurodivergent study groups
- Social Media: Live accountability posts
🏠 In-Person Options
- Family/Roommates: Working in same room
- Coffee Shops: Ambient people energy
- Libraries: Quiet, focused environment
- Co-working Spaces: Professional atmosphere
- Study Groups: Silent parallel work sessions
⚡ Quick Setup Guide
- 1. Choose Your Platform: Video call, app, or physical space
- 2. Set Clear Intentions: "I'm working on X for 25 minutes"
- 3. Minimize Distractions: Phone away, notifications off
- 4. Start Small: 15-25 minute sessions initially
- 5. Check-in Briefly: Share progress at start/end
Visual Scheduling & Time Blocking
🎯 Visual Planning Benefits
Visual schedules reduce executive function load by making abstract time concepts concrete. They help with time awareness, transition planning, and reduce anxiety about what comes next.
📱 Recommended Apps
- Tiimo: Visual daily planner with AI task breakdown
- Thruday: Mood tracking + visual planning
- Google Calendar: Color-coded time blocks
- Notion: Custom visual dashboards
- Forest: Pomodoro with visual tree growth
🖼️ Visual Elements to Include
- Color Coding: Energy levels, task types, priorities
- Icons: Quick visual task identification
- Time Estimates: Realistic duration planning
- Buffer Time: 15-min gaps between tasks
- Energy Indicators: High/medium/low energy blocks
⏰ Energy-Based Time Blocking
Deep work, complex tasks, important decisions
Routine tasks, emails, light admin work
Rest, gentle activities, passive consumption
Task Scaffolding Process
🧱 What is Task Scaffolding?
Task scaffolding breaks overwhelming projects into tiny, manageable steps. It provides external structure when executive function is limited, making tasks feel achievable rather than impossible.
📋 5-Step Scaffolding Process
- 1. Task Identification: Write down the overwhelming task in one clear sentence
- 2. Pre-Task Setup: Gather all materials, clear workspace, eliminate distractions
- 3. First Micro-Step: Identify the absolute smallest possible first action (2 minutes max)
- 4. Check Energy: After micro-step, assess if you can continue or need a break
- 5. Next Step or Break: Either continue with next micro-step or schedule continuation
🔧 Scaffolding Tools
- Goblin Tools Magic ToDo: AI task breakdown
- Bullet Journal: Physical task migration
- Sticky Notes: One task per note
- Timer Method: 5-15 minute focused bursts
- Voice Memos: Capture tasks while walking
💡 Example Breakdown
Overwhelming Task: "Clean the kitchen"
Micro-Steps:
- 1. Put on music/podcast (2 min)
- 2. Clear countertop items to one area (3 min)
- 3. Load dishwasher with visible dishes (5 min)
- 4. Energy check - continue or break?
- 5. Wipe down one counter (2 min)
Emergency Productivity Toolkit
🚨 When Executive Function Crashes
For days when your brain feels like it's running on dial-up internet and even simple tasks feel impossible. These are your emergency protocols.
🔋 Ultra-Low Energy Protocol
- Bare Minimum Day: Survival tasks only
- Body Basics: Water, food, rest, hygiene
- One Thing: Choose just one small task
- Permission to Rest: Not every day is productive
- Gentle Reset: Early bedtime, tomorrow is new
⚡ 2-Minute Quick Wins
- Make the bed: Instant accomplishment feeling
- Drink a glass of water: Brain fuel + self-care
- Take 5 deep breaths: Nervous system reset
- Text one person: Social connection maintenance
- Tidy one small area: Visual calm creation
🎒 Emergency Kit Assembly
📱 Digital Tools
- Body doubling apps
- Calming playlists
- Voice memos for brain dumps
- Simple timer apps
🏠 Physical Comfort
- Weighted blanket
- Noise-canceling headphones
- Fidget toys/stress balls
- Healthy snacks prepared
📝 Backup Plans
- Pre-written excuse scripts
- Emergency contact list
- Simplified daily routine
- Self-compassion reminders
🔄 Recovery & Reset Strategies
- Acknowledge the Struggle: "This is hard and I'm doing my best"
- Gentle Movement: 5-minute walk or stretching
- Sensory Regulation: Shower, favorite textures, calming scents
- Connection: Text a supportive friend or pet therapy
- Tomorrow Planning: Set one small, achievable goal