Auto-saving on this device
← Home|CompanionsCancer Recovery·Children's Companion·Adult Com
Protected Content
Enter your access code
Your access code was provided on your purchase confirmation page.
Incorrect code — please check your purchase confirmation.
About Me
My Day
What I Find Tricky
When My Mind Races
My Senses
Finding Calm
My Energy
Gentle Habits
Wins & Strengths
My Week
My Neurodivergent Planner
Understanding my brain.
Working with it.
This planner is yours. It's a private, honest space to understand your triggers, manage intrusive thoughts and build habits that actually work for your brain — not someone else's.
My profile
ADHD
Autism / ASD
OCD
Anxiety
Dyslexia
Dyspraxia
Dyscalculia
Not diagnosed — just different
What my brain does well
Neurodivergent brains often come with extraordinary strengths. What are yours?
Where I Need a Little Extra Care

Nothing here needs fixing — you are not a problem to be solved. Naming what's harder just helps you be kinder to yourself, and ask for what you need. So many people feel exactly this. 🖤

Honest acknowledgement of difficulty is the first step to managing it well.
My support system
Daily Planner
Today — an honest check-in.
Morning check-in
My Energy5
Anxiety level5
Focus / clarity5
Sensory sensitivity today5
Emotional regulation5
Today's plan — brain-friendly
Today's environment check
What do I need to set up my environment to work for my brain today?
Headphones / noise cancelling
Lighting adjusted (dimmer / brighter)
Comfortable clothing — no tags or tight waistbands
Fidget tool nearby
Water and snacks accessible
Phone on DND / notifications off
Timer set for task blocks
Evening wind-down
Screens off by ___pm
Bag / clothes ready for tomorrow
Tomorrow's plan written
Something calming before sleep
My Trigger Map
What affects me — and what I do about it.
Understanding your triggers is one of the most powerful things you can do. This isn't about blame — it's about self-knowledge and building a plan that works for you.
What My Senses Find Tricky

This isn't about what's wrong with you — it's about understanding yourself so the world feels gentler. You're allowed to need what you need.

Which sensory experiences are difficult for you? Tap to select, then add detail below.
Loud noise
Sudden noise
Bright light
Fluorescent light
Strong smells
Food textures
Tight clothing
Being touched unexpectedly
Crowded spaces
Multiple sounds at once
Temperature extremes
Visual clutter
Emotional & social triggers
Unexpected changes
Last-minute requests
Conflict or raised voices
Being interrupted
Feeling misunderstood
Social demands when depleted
Unclear instructions
Perceived criticism
Transitions between tasks
Uncertainty about what's next
Waiting with no information
People touching my things
OCD & intrusive thought triggers
OCD thrives on uncertainty and perceived threat. Understanding what activates your cycle helps you break it earlier.
Uncomfortable situations — my personal map
What situations do you consistently find uncomfortable — and what do you need in those moments?
Intrusive Thought Log
Naming the thought takes away its power.
Intrusive thoughts are not who you are. They are noise — not instructions. Writing them down helps your brain process and release them. This section is completely private.
What are intrusive thoughts?
Intrusive thoughts are unwanted, involuntary thoughts or images that pop into your mind. They are extremely common — especially in ADHD, OCD and anxiety. They feel real and urgent. They are not. The thought is not the truth. You are not your thoughts.
Entry 1
Session only — not saved
5
5
Regulation Toolkit
What works for my nervous system.
Regulation isn't weakness — it's wisdom. This section tracks what actually helps you, so you have a personalised toolkit ready when you need it most.
My regulation tools
Tap the tools that work for you — then rate how effective each one is.
🫁
Box breathing
In 4 · Hold 4 · Out 4 · Hold 4
🏃
Physical movement
Walk, run, shake, jump — any movement
🎧
Auditory regulation
Music, white noise, nature sounds, silence
🌿
Grounding — 5,4,3,2,1
5 see, 4 touch, 3 hear, 2 smell, 1 taste
🤲
Stimming / fidget
Repetitive movement that self-regulates
💬
Talk it through
Out loud with someone safe
✍️
Write it down
Brain dump — get it out of your head
❄️
Cold water / ice
Splash face or hold cold water on wrists
🫂
Self-compassion
Hand on heart. "This is hard. I am OK."
🌳
Nature
Outside, bare feet on ground, fresh air
What works — my personal tracker
Track what actually helps you over time. Be honest — what works for others may not work for you, and that's OK.
Regulation tool When I use it How well it works (1–5) Notes
Box breathing — guided
🫁
Tap to begin
Breathe in 4 · Hold 4 · Out 4 · Hold 4 · Repeat 4 times
My personal crisis plan
When things get really bad — what's your plan? Having this written down means you don't have to think when you can't think.
Habit Tracker
Brain-friendly habits — built slowly.
Neurodivergent brains often struggle with habit formation — not because of laziness, but because of how dopamine and executive function work differently. Start with one. Build from there.
This week's habits
Habit MonTueWedThuFriSatSun
Habit stacking — attach to what already exists
The most effective way to build a new habit is to attach it to something you already do reliably. Fill in the gaps:
I will
I will
I will
When I miss a habit — my rule
Missing once is human. Missing twice is starting a new habit. Write your own compassionate rule for when you miss:
My sensory profile

Understanding what your senses seek and avoid helps you design a life that feels comfortable rather than constantly overwhelming. There's no right answer — only what's true for you.

My sensory toolkit

The things that genuinely help — keep them close.

Signs I'm heading toward sensory overload
My energy today

Many neurodivergent people have a limited, unpredictable amount of energy each day — sometimes called "spoons." Spending it knowingly, rather than running on empty, is an act of self-respect.

What's draining me / what's refilling me
Protecting my energy
Weekly Review
End of week — honest reflection.
Week in review
Rate each area honestly — 1 is very hard, 10 is excellent
Overall wellbeing this week5
How well I managed my triggers5
Energy and sleep5
Use of regulation tools5
Habit consistency5
Weekly reflection
Next week — intentions
What I'm good at

Neurodivergent minds bring real strengths — pattern-spotting, deep focus, creativity, honesty, empathy, original thinking. Name yours. They matter as much as the hard bits.

My special interests & what they give me

Not a distraction — a source of joy, regulation and identity. Honour them.

Today's wins — however small

Got dressed? Replied to a message you'd been dreading? Rested when you needed to? It counts. On hard days, small wins are big wins.

A kind word to myself

Speak to yourself as you would to someone you love. You're doing better than the harsh voice says.