EF Content Playlist
Independent Living Skills
Task Initiation & Motivation
Part 1 and 2
Neurodivergent Burnout Prevention
Planning, Prioritizing & Organizing
Part 1 and 2
Bonus: Cognitive Flexibility & Grit
Communication & Social Executive Functioning
Part 1 and 2
Task Initiation & Motivation
Topics Covered
- “Activation energy” and why starting is often the hardest part
- Body‑doubling strategies
- Time‑boxing vs. micro‑tasking
- Addressing demand avoidance
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Task Initiation and Motivation
Learning Objectives
By the end of this lesson, participants will be able to:
- Explain what “activation energy” is and why starting tasks feels hard
- Identify at least 3 strategies for initiating tasks
- Practice body‑doubling or paired-start routines
- Use time‑boxing and micro‑tasking to break through the “starting wall”
- Understand how demand avoidance works and name gentle strategies to reduce it
Think of something you know you need to do but can’t seem to start. What gets in the way of beginning?
I feel overwhelmed.
My brain just refuses.
I don’t know where to start.
It feels too big.
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Activation Energy
Activation energy is the amount of mental effort needed to start a task. For neurodivergent brains, the starting point requires more energy than the doing.
Signs of high activation energy:
- Staring at a task but not moving
- Feeling “stuck” or frozen
- Needing a long runway to start
- Doing everything except the important thing
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Myth: It's Laziness or Lack of Motivation
- Do Less
- Pomodoro Timer
- Technology
- Reward Yourself
- Break it Down
- Remove Barriers
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Can be: - In person
- Virtual (Zoom, Facetime, Discord)
- Silent parallel work
Body Doubling
What is it and why does it work?
Why it works:
- Provides structure
- Externalizes motivation
- Reduces loneliness
- Acts as an accountability anchor
- Helps regulate attention
What it is: Working in the presence of another person who is also working. The other person is not helping with the task; they’re just with you.
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Time‑Boxing vs. Micro‑Tasking
🪜 Micro‑Tasking Break the task into ridiculously small steps: “Open laptop.” “Open email app.” “Type one sentence.” “Save document.”
⏱️ Time‑Boxing Set a fixed amount of time, not a task goal. Examples: “I’ll work for 10 minutes.” “I’ll clean until the timer ends.” Reduces pressure because you don’t have to finish anything.
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Understanding & Reducing Demand Avoidance
What is Demand Avoidance?
A nervous system response where any demand—even one you want to do—feels like a threat. Examples:
- Feeling angry when someone reminds you to start
- Avoiding even enjoyable tasks
- Feeling trapped or pressured by deadlines
- Procrastinating until panic sets in
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Ways to Reduce Demand Avoidance
✔ Rephrase demands as options “I could start the assignment now or after lunch.”
✔ Use low‑demand entry points Start with something neutral or fun to soften the brain's resistance.
✔ Emphasize autonomy “It’s my choice what the first step is.”
✔ Build in safetyTake breaks Reduce time expectations Make it collaborative
✔ Lower the pressure “Just open the doc. You don’t need to write anything.”
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RECAP
Task Initiation Strategies: Do Less PomodoroTimer Technology Reward Yourself Break it Down Remove Barriers
Activation Energy
Body‑doubling or paired-start routines can create new habits
Demand Avoidance: nervous system response to any task- good or bad
Time‑boxing and micro‑tasking can help to break through the “starting wall”
Planning, Prioritizing & Organizing
Topics Covered
Part 1
- Breaking down big tasks
- Time blindness (and what it really means)
- Estimating vs. underestimating task duration
- Using timers, alarms, and external time aids
- Routines and anchor habits
Part 2
- Decluttering in neurodivergent‑friendly ways
- The “visibility” problem (out of sight = out of mind)
- Systems that work without relying on memory
- Digital organization basics (email, files, calendar)
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Planning, Prioritizing and Organizing: Part 1
Learning Objectives
By the end of this lesson, you will be able to:
- Explain what time blindness is and how it affects you
- Break a large task into smaller, manageable steps
- Compare estimated time vs. actual time
- Identify at least 2 tools that can help manage time
- Describe a routine or anchor habit you can use daily
You Be You!
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Where Did the Time Go?
Have you ever checked the time, looked away for a second, and suddenly 45 minutes passed? Have you ever thought something would take 10 minutes… and it took an hour?
Sections like this help you create order
This isn’t a sign of laziness or not caring!
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What Is Time Blindness?
Time Blindness Means
- Difficulty feeling the passage of time
- Trouble knowing how long something will take
- Getting “stuck” on tasks or losing track of time
- Struggling to switch tasks—even when you know you should
Time blindness is not a character flaw. It’s how some brains process time differently.
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Common Signs of Time Blindness
I start something and forget everything else
I need reminders—even for things I care about
I underestimate how long homework will take
Deadlines sneak up on me
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Estimating vs. Reality
Most people with time blindness underestimate time, not because they’re wrong—but because their brain doesn’t give accurate time signals.
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Breaking Down Big Tasks
The “Too Big = Brain Freeze” Rule
When tasks feel:
Overwhelming
Avoidable
Confusing
They are usually too big or too vague
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Breaking Down Big Tasks
Example Task: “Finish Project”
A task should be so small you can’t avoid starting it.
Break it Down
Practice
Key: The goal isn’t to guess perfectly— it’s to notice patterns and adjust your estimates over time.
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External Time Aids: Outsourcing Time
Key Concept: If your brain is bad at time, borrow time from tools
Examples: Timers (visual or phone)
Alarms Calendars Checklists Class bells or signals
Help with starting
Help with stopping
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Routines & Anchor Habits
An anchor habit = Something you already do You attach a new habit to it.
🧠 “After I ___, I ___.” Examples: After I get home, I check my planner After I open my Chromebook, I check assignments After dinner, I pack my backpack After homeroom, I review my to-do list
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Wrap Up Reflection
One way I can make time easier to manage is…
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Planning, Prioritizing and Organizing: Part 2
Learning Objectives
By the end of this lesson, you will be able to:
- Practice decluttering in neurodivergent‑friendly ways
- Understand the “visibility” problem (out of sight = out of mind)
- Learn systems that work without relying on memory
Unexpected Strengths
What’s one way your ADHD or autism adds to your life in a positive way?
Decluttering in Neurodivergent-Friendly Ways
Rethinking “Decluttering" Traditional decluttering says: “Just get rid of stuff.” Neurodivergent‑friendly decluttering says: “Reduce friction, reduce overwhelm, and make your environment support your brain.”
Decluttering Scripts That Reduce Overwhelm
“I’m not deciding forever; I’m deciding for right now." “I can keep it if I want. I’m just choosing where it lives.” “I don’t need to finish; I just need to start.”
Principles That Actually Work
Declutter by category of use, not category of object. Example: “Everything I need for morning routines” vs. “All makeup items.”
Declutter in micro‑zones. A single drawer. One shelf. One corner.(Your brain gets a win without the meltdown.)
Use the “one-touch” rule gently. Not perfection—just reducing repeated handling.
Create “drop zones” instead of fighting your natural habits. If you always drop your bag on the floor, put a basket there.
The Visibility Problem: Out of Sight = Out of Mind
If something is put away, it may as well not exist.
Solutions that embrace visibility
Vertical storage so items are literally in your line of sight.
Labels everywhere, even if it feels “extra.”
Clear bins instead of opaque ones.
Open shelving instead of closed cabinets.
“Action baskets” for things you need to deal with soon.
Visual Anchors
A basket by the door for outgoing items A tray on the counter for meds A whiteboard for tasks instead of a notebook that gets closed
Systems That Work Without Relying on Memory
Use Automation Whenever Possible
Externalize Everything
Create "Default Homes" for Items
Build "If-Then" Routines
Planning & Prioritizing for Neurodivergent Brains
Break tasks into “micro‑steps”Instead of “clean the kitchen,” try:
- Put dishes in sink
- Wipe counters
- Take out trash
Each step should be small enough that you could start it even on a low‑energy day.
Use the “Big 3” methodEach day, choose:
- 1 must‑do
- 1 should‑do
- 1 could‑do
This reduces overwhelm and decision paralysis.
Time‑blindness supports
- Timers
- Visual clocks
- Alarms
- Time‑blocking with color coding
- “Body doubling” (virtual or in-person)
Prioritizing by energy, not importanceAsk:
- What can I do on low energy?
- What requires high focus?
- What can be done while moving around?
This matches tasks to your actual brain state.
Putting it All Together: A Sustainable System
The goal isn’t perfection. The goal is reducing stress, reducing friction, and making your environment work with your brain instead of against it.
Visible
Flexible
Supportive of Your Natural Habits
Simple
Low Friction
Reflection
What’s one thing in your environment you now realize needs to be more visible for your brain to function better?
Communication & Social Executive Functioning
Topics Covered
Part 1
- Conversation initiation, turn-taking, and repair strategies
- Setting boundaries
- Conflict resolution
- Understanding indirect cues, when/if needed
Part 2
- Workplace professional communication
- Employment soft skills
- Clarifying questions
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Communication & Social Executive Functioning: Part 1
Learning Objectives
By the end of this lesson, participants will understand:
- Conversation initiation, turn-taking, and repair strategies
- Setting boundaries
- Conflict resolution
- Understanding indirect cues, when/if needed
What Makes Conversations Hard?
Good conversations aren’t automatic—they’re a skill we practice!
What makes conversations confusing or frustrating?What do you do when a conversation doesn’t go as planned?
Key Vocabulary
Executive Functioning: The brain’s “manager” that helps us plan, focus, and control our actions. Social Executive Functioning: Using those brain skills when talking and interacting with others. Impulse Control: Stopping and thinking before acting or speaking. Perspective-Taking: Thinking about what someone else might feel or think.
The Conversation Toolbox
Tool 1: Conversation Initiation
Different situations need different tools
Examples: “Can I talk to you about something?” “What are you working on?” “Hey, I need help with something.”
matching place, time, and person
The Conversation Toolbox
Tool 2: Turn‑Taking
Look → Listen → Wait → Respond
Key Points:
- Interrupting vs. joining
- How pauses signal turns
“How do you know it’s your turn to talk?”
The Conversation Toolbox
Tool 3: Repair Strategies
Define: Repair strategies are what we use when a conversation goes wrong.
Common Repairs: “Let me try that again.” “That came out wrong.” “What I meant was…” “Can you explain what you meant?” ✅ Normalize mistakes: Repairing is a skill, not an apology.
The Conversation Toolbox
Where did Jaime go wrong?
Not fully engaged in the conversation
Inappropriate statements
Jumped to conclusions
Repeated herself
Viewed the conversation as a competition
Communication Toolbox
Tool 4: Understanding Indirect Cues
Indirect cues are messages without words.
Examples:Expressions Short Answers Looking Away Sighing Stepping Back Tone Change
Ask: “What might this cue mean?” “What’s a safe response?” ✅ Guess, don't assume: “I might be wrong, but…”
Response Scripts:“Are you busy right now?” “Should we talk later?” “Did I misunderstand?”
Communication Toolbox
Tool 5: Boundaries
Types of Communication Boundaries: 🧍 Physical Boundaries Personal space Touch (hugging, grabbing, poking) 💬 Verbal Boundaries Tone Teasing / joking Being talked over
🧠 Emotional Boundaries Pressure to share feelings Being teased or blamed
Communication Toolbox
Tool 5: Conflict Resolution
THE CONFLICT RESOLUTION STRATEGY STOP – SHARE – SOLVE – CHECK 🛑 STOP Pause Take 2 breaths Keep hands and words safe
💬 SHAREUse “I” statements: “I feel ___ when ___.” “I need ___.” 🧠 SOLVE What are 2 possible solutions? Will this solution work for both people? ✅ CHECK Did we both agree? Is the problem resolved?
Communication & Social Executive Functioning: Part 1 RECAP
Conversation Initiation
Indirect Cues
Be aware of what people aren't saying.
Communication is a learned skill. It's not just about confidence.
Repair Strategies
Turn-Taking
Look → Listen → Wait → Respond
Repairing is a skill, not an apology
Boundaries
Conflict Resolution
Communication Boundaries to Remember: Physical, Verbal, Emotional
STOP – SHARE – SOLVE – CHECK
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Communication & Social Executive Functioning: Part 2
Learning Objectives
By the end of this lesson, participants will be able to:
- Practice workplace professional communication
- Apply employment soft skills
- Use clarifying questions
Workplace Professional Communication
Why do people get in trouble at work—even if they aren’t trying to?
Workplace Woes
People get in trouble at work because they...
Misunderstand instructions Speak at the wrong time or in the wrong tone Don't ask questions Assume instead of checking
Workplace Professional Communication
❌ What It Does Not Look Like:“Whatever.” Eye‑rolling Ignoring instructions Arguing instead of asking questions Walking away without saying anything
✅ What Professional Communication Looks Like: Calm voice Listening without interrupting Respectful words Asking for help when unsure Responding politely to feedback
Executive Function Strategy – PAUSE, PLAN, ASK
Workplace‑Friendly Strategy:🛑 PAUSE: Stop talking Listen fully Take a breath 🧠 PLAN Ask yourself: Do I understand what is being asked?Am I unsure about time, steps, or expectations? ❓ ASK: Use a clarifying question instead of guessing.
Employment Soft Skills
Personal skills that help you succeed at work
Core Employment Soft Skills 🗣️ Communication Speaking clearly/Active Listening Asking clarifying questions Accepting feedback Example:
✅ “Can you show me that step again?” ❌ “I don’t get it.”
⏰ Responsibility & Work Habits Arriving on time Following directions Completing tasks/Staying on task Example:
✅ Starting work right away ❌ Waiting to be reminded
Employment Soft Skills
🤝 Teamwork Sharing/Cooperating/Compromising Accepting different ideas Example:
✅ “We can split the job.” ❌ “I’m only doing my part.” 🧠 Self‑Regulation Managing emotions /Staying calm under stress Thinking before speaking /Controlling impulses Example:
✅ Taking a breath before responding ❌ Arguing or shutting down
🔄 Flexibility Handling changes/Trying new tasks Adjusting to feedback Problem‑solving Example:
✅ “Okay, I can try it that way.” ❌ “That’s not my job.” 👔 Professional Behavior Appropriate language/Respectful tone Proper body language Following workplace rules Example:
✅ Calm voice, eye contact ❌ Slang, eye‑rolling, sarcasm
Clarifying Questions
Clarifying questions show responsibility—not weakness.
Examples of Appropriate Clarifying Questions: “Can you repeat the last step, please?” “Just to make sure I understand, you want me to…?” “What should I do first?” “When does this need to be finished?” “Where should I put this when I’m done?” Not Professional: “I don’t get it.” “Huh?” Saying nothing and guessing
Workplace Professional Communication RECAP
Workplace Professional CommunicationCalm voice Listening without interrupting Respectful words Asking for help when unsure Responding politely to feedbackEmployment Soft Skills Personal skills that help you succeed at work
Executive Function Strategy – PAUSE, PLAN, ASK
Clarifying QuestionsShow you care about the responsibility you've been given
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Independent Living Skills
Topics Covered
Part 1
- Financial basics (budgeting, paying bills on time)
- Meal planning and grocery routines
- Medical appointments, medication management
Part 2
- Transportation planning
- Apartment/roommate responsibilities
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Independent Living Skills: Part 1
Learning Objectives
By the end of this lesson, you will:
- Understand basic financial management.
- Learn to plan meals and manage grocery routines.
- Build awareness of medical and medication responsibilities.
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Adulting 101
Level 2
Level 1
Level 3
Level 4
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Financial Management
- Debt accumulation
- Late fees & penalties
What are some consequences of not living within your budget?
Financial Basics: Budgeting & Paying Bills on Time
1. Start With a Simple, Visual Budget Traditional budgeting is often too detailed and overwhelming. simple, visual, low‑maintenance Use the 3‑Category Budget Instead of tracking every dollar, divide money into:
Needs (rent, food, transportation) Wants (fun, hobbies, treats) Future (savings, emergencies)
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Financial Basics: Budgeting & Paying Bills on Time
ADHD working‑memory challenges + autistic executive load = missed deadlines
2. Automate as Much as Possible Automate:
Bill payments (rent, phone, subscriptions) Savings transfers: (even $5/week) Reminders: for anything that can’t be automated
Tools that help Phone alarms Calendar notifications Bank auto‑pay Visual bill trackers Automation reduces stress and prevents late fees.
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Financial Basics: Budgeting & Paying Bills on Time
3. Use a Weekly Money Check‑InInstead of long budgeting sessions, do a 10‑minute weekly reset. Checklist: Check bank balance Look at upcoming bills Review spending Adjust next week’s plan
Why it works
- Predictable routine
- Prevents surprises
- Builds confidence
- Keeps things manageable
Pair it with a reward (snack, music, comfy spot) to make it easier to start.
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Financial Basics: Budgeting & Paying Bills on Time
5. Create a System for Paying Bills on TimeBecause “out of sight = out of mind,” bills need visibility + reminders. Options: A wall calendar with due dates A whiteboard labeled “Bills This Month” A digital calendar with 2 reminders (one early, one on the day) A binder or folder for paper bills
Financial Basics: Budgeting & Paying Bills on Time
ADHD impulsivity + autistic special interests = overspending
6. Build Spending Awareness Without Shame Helpful strategies: Use a 24‑hour rule for non‑essential purchases Keep a “wish list” instead of buying immediately Set a monthly fun‑money limit Track spending visually (stickers, charts, color coding)
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Meal Planning & Grocery Routines
Imagine: You go to the grocery store and put anything in your cart that looks good. What is the result?
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Meal Planning & Grocery Routines
Meal planning saves time and money
🧠 Step 1: Start With What You Already Eat List 5–7 meals you already enjoy and know how to make. This reduces decision fatigue and helps you build from familiar routines. Example: Breakfast: oatmeal, eggs, yogurt Lunch: sandwiches, wraps, leftovers Dinner: pasta, stir‑fry, tacos Tip: look for ways to make those meals cheaper (store brands, bulk ingredients, frozen veggies).
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Meal Planning & Grocery Routines
Meal planning saves time and money
💵 Step 2: Set a Weekly Food Budget Decide how much you can spend per week — for example, $50–$75 for one person.
Divide that into categories:
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Meal Planning & Grocery Routines
Meal planning saves time and money
🗓️ Step 3: Plan 3–4 Core Meals and Reuse IngredientsInstead of planning 21 separate meals, plan 3–4 flexible ones that share ingredients. Example: Chicken → tacos, stir‑fry, soup Rice → burrito bowls, fried rice, side dish Beans → chili, wraps, salads This saves money and reduces food waste.
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Meal Planning & Grocery Routines
Meal planning saves time and money
🛒 Step 4: Make a Grocery Routine
- Check your pantry and fridge first.
- Write your list by store section (produce, dairy, frozen, pantry).
- Stick to the list — avoid impulse buys.
- Shop 1x/week or every 10 days to reduce extra trips.
Tip: Use clear bins or labeled shelves so you can see what you have — “out of sight, out of mind”
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Meal Planning & Grocery Routines
Meal planning saves time and money
🍳 Step 5: Batch Cook or Prep
- Cook once, eat twice: make double portions and freeze leftovers.
- Pre‑cut veggies or portion snacks for grab‑and‑go ease.
Store meals in clear containers so you remember what’s available.
🧩 Step 6: Use Tools That Reduce Mental Load Apps: Mealime, Paprika, or Google Sheets for planning.
Reminders: Set weekly grocery alerts. Visual aids: Whiteboard meal plan or sticky notes on fridge. Budget helpers: Use digital receipts or bank alerts to track spending.
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Medical Appointments & Medication Management
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Medical Appointments & Medication Management
The Appointment Process
Schedule → Call, email, or app Prepare → Write down symptoms, questions, and bring ID/insurance. Attend → Arrive early, check in, communicate clearly. Follow up → Record next steps, refill meds, set reminders.
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Medical Appointments & Medication Management
Medication Management
A. Visual Organization
- Pill organizers (daily or weekly)
- Color‑coded containers
- Medication charts with times and doses
B. External Reminders Tools that help:
- Phone alarms
- Smart pill bottles
- Sticky notes or whiteboards
- Apps with visual alerts
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Medical Appointments & Medication Management
Create a Health Dashboard
Combine all systems into one visual board:
- Appointment calendar
- Medication chart
- Contact list for doctors and pharmacies
- Notes section for questions or updates
Independent Living Skills: Part 1 RECAP
Create a Personal Budget Automate Weekly Money Check-In Method for Paying On Time Build Spending Awareness
Set a Meal Budget Create Routine Reuse Ingredients Batch Cook/Prep
Schedule Prepare Attend Follow Up Visual Organization External Reminders Create a Health Dashboard
Budget
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Independent Living Skills: Part 2
Learning Objectives
- By the end of this lesson, you will:
- Learn to plan transportation effectively.
- Understand apartment and roommate responsibilities.
- Build sustainable routines for independent living.
- Create healthy hygiene habits
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Independent Living Skills: Part 2
Transportation
Q: How does reliable transportation support independence? Tip: Use reminders for departure times and maintenance checks.
Planning ahead reduces stress and missed commitments.
Transportation
Cost Comparison Example (12 months)
How are you going to get to where you need or want to go?
- Map out routes for work, school, and errands using public transit or driving apps.
- Create a weekly transportation schedule.
Tip: Use reminders for departure times and maintenance checks.
When Each Option Wins Public transit: Best if you live in a city with good service and take many rides. Uber: Cheaper than car ownership if you drive < 8,000–10,000 miles/year and use it for most trips. Car: More economical if you drive > 10,000 miles/year, need large items, or live in a rural/suburban area with poor transit.
Apartment and Roommate Responsibilities
Your apartment is a total mess. Where will you start?
Warning: The voiceover in this video is lame, but also relevant.
Apartment and Roommate Responsibilities
Q: What makes shared living successful?
- Draft a roommate agreement covering chores, bills, and communication.
- Create a visual chore chart or shared calendar.
Tip: Use color coding or digital tools to track responsibilities. Key takeaway: Clear communication and structure prevent conflict and overwhelm.
Hygiene
Why Hygiene Matters Health: Prevents illness and skin irritation. Comfort: Helps you feel fresh and focused. Social Confidence: Makes interactions more comfortable and positive. What hygiene tasks feel easiest or hardest for you?
Integrating Systems for Independence
How to connect all life systems (financial, health, home, transport)
Build a personalized “Life Dashboard” combining calendars, reminders, and checklists. Practice: Identify one system to automate or simplify. Key takeaway: Independence grows from consistency, not perfection.
Chores
Life Dashboard
Groceries
- Shared Calendar
- Chore List
- Grocery List
- Appointments and Other Obligations
Recap Page
Independent Living Skills: Part 2 RECAP
Apartment/Roommate Responsibilities
Transportation
- Compare Transportation Costs
- Map Out Your Route
- Create a Weekly Schedule
- Roommate Agreement
- Schedule for Getting Things Done
- Share the Responsibilities
- Life Dashboard
Healthy Habits
- Prevents Illness
- Promotes Social Confidence
Neurodivergent Burnout Prevention
Topics Covered
- Understanding signs of burnout
- Balancing energy throughout the day
- Creating recovery routines
- Social energy budgeting
Understanding Signs of Burnout
What is neurodivergent burnout? Neurodivergent burnout is a state of intense mental, physical, and emotional exhaustion often experienced by individuals with conditions such as autism, ADHD, or other neurodivergent profiles. It typically results from prolonged masking, overstimulation, and unmet support needs.
Understanding Signs of Burnout
Common Signs
Physical exhaustion: Feeling constantly tired, even after rest Loss of skills: Difficulty completing tasks that were previously manageable (e.g., organizing work, communicating) Increased sensory sensitivity: Lights, noise, or textures becoming overwhelming Emotional changes: Irritability, anxiety, or feeling “shut down” Reduced motivation: Loss of interest in activities or responsibilities
Burnout doesn’t happen overnight—it builds over time. Recognizing early signs allows for earlier intervention.
Balancing Energy Throughout the Day
The Energy Bank Concept:
Think of energy like a bank account: Deposits: rest, enjoyable activities, breaks Withdrawals: schoolwork, social demands, sensory stress When withdrawals exceed deposits → burnout risk increases.
Balancing Energy Throughout the Day
Strategies for Balancing Energy: Chunk tasks: Break work into smaller steps with breaks in between Use energy mapping: Identify when you feel most and least energized during the day Alternate task types: Switch between high-effort and low-effort tasks Plan recovery time: Schedule breaks before exhaustion hits
Balancing Energy Throughout the Day
Example Schedule Adjustment: Morning: high-focus work Midday: movement break + snack Afternoon: lower-demand tasks
Energy management is proactive—not just resting after exhaustion.
Creating Recovery Routines
What are recovery routines?Intentional activities that help restore energy and reduce overwhelm.
Types of Recovery: Sensory recovery: quiet spaces, dim lighting, headphones Physical recovery: stretching, walking, rest Emotional recovery: journaling, talking to a trusted person Cognitive recovery: screen breaks, engaging in simple or repetitive tasks
Creating Recovery Routines
Building a Recovery Routine: 1. Identify what drains your energy 2. Match a recovery activity to that type of drain 3. Schedule it regularly (not just when overwhelmed) 4. Keep it predictable and easy to access Recovery is not a reward—it’s a necessity.
Example Routine: After school: 20 minutes alone in a quiet room Evening: preferred hobby (drawing, gaming, reading) Before bed: calming routine (music, low lights)
Social Energy Budgeting
Understanding Social Energy: Social interactions can be enjoyable but still draining, especially for neurodivergent individuals who may be masking or processing more information.
Signs Social Energy is Low: -Difficulty following conversations -Increased irritability or shutdown -Needing more alone time than usual
Social Energy Budgeting
It’s okay to protect your energy—quality matters more than quantity.
Example Plan:
- Attend a gathering for 1 hour
- Take a 10-minute quiet break midway
Final Thought:
Preventing burnout is about understanding your needs, respecting your limits, and building supportive routines—not pushing through exhaustion.
Wrap Up Reflection
What are your top 3 burnout warning signs? What is one energy-balancing strategy you will try? What does your ideal recovery routine look like? How can you better manage your social energy?
Personal Burnout Prevention Plan Warning signs Daily energy strategies Recovery activities Social boundaries
Cognitive Flexibility & Grit
Cognitive Flexibility & Grit
Cognitive Flexibility & Grit
Cognitive Flexibility & Grit
We are visual beings
Social beings
We are capable of understanding images from millions of years ago, even from other cultures.
We need to interact with each other. We learn collaboratively.
Narrative beings
Digital beings
We have thousands and thousands of stories. ⅔ of our conversations are stories.
We avoid being part of content saturation in the digital world.
❌ Not Actionable
Create “default homes” for itemsNot “the perfect place”—just a consistent place. Examples:
- Keys always in the bowl by the door
- Mail always in the wall organizer
- Chargers always in the same drawer
Break Tasks Into "Micro-Steps"
Instead of “clean the kitchen,” try:
- Put dishes in sink
- Wipe counters
- Take out trash
Each step should be small enough that you could start it even on a low‑energy day.
Build “If‑Then” routines
- If I walk in the door → keys go in the bowl
- If I finish a task → I check the board
- If I start laundry → I set a timer
These reduce the need for spontaneous memory.
Externalize everythingYour brain is for creativity, not storage...sort of Tools:
- Whiteboards
- Sticky notes
- Wall calendars
- Visual checklists
- Phone reminders
- Color coding
Activation Energy
The effort required to complete a task
- Neurodivergent brains need more of it.
- It's why tasks can feel so hard.
10 mins
40 mins
10 mins
Use automation whenever possible
- Auto-pay bills
- Auto-refill prescriptions
- Recurring reminders
- Pre-set grocery lists
Check assignment directions (5 min)Choose topic (10 min) Write outline (15 min) Draft paragraph 1 (20 min)
Task Initiation Strategies
Do Less PomodoroTimer Technology Reward Yourself Break it Down Remove Barriers
Time-Blindness Supports
Timers Visual clocks Alarms Time‑blocking with color coding “Body doubling” (virtual or in-person) Example: My Chart
Use the "Big Three" Method
Each day, choose:
- 1 must‑do
- 1 should‑do
- 1 could‑do
This reduces overwhelm and decision paralysis.
Prioritizing By Energy, Not Importance
Ask:
- What can I do on low energy?
- What requires high focus?
- What can be done while moving around?
This matches tasks to your actual brain state.
EF Content Playlist
Jessica Bachman
Created on April 10, 2026
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Transcript
EF Content Playlist
Independent Living Skills
Task Initiation & Motivation
Part 1 and 2
Neurodivergent Burnout Prevention
Planning, Prioritizing & Organizing
Part 1 and 2
Bonus: Cognitive Flexibility & Grit
Communication & Social Executive Functioning
Part 1 and 2
Task Initiation & Motivation
Topics Covered
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Task Initiation and Motivation
Learning Objectives
By the end of this lesson, participants will be able to:
Think of something you know you need to do but can’t seem to start. What gets in the way of beginning?
I feel overwhelmed.
My brain just refuses.
I don’t know where to start.
It feels too big.
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Activation Energy
Activation energy is the amount of mental effort needed to start a task. For neurodivergent brains, the starting point requires more energy than the doing.
Signs of high activation energy:
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Myth: It's Laziness or Lack of Motivation
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Can be:- In person
- Virtual (Zoom, Facetime, Discord)
- Silent parallel work
Body Doubling
What is it and why does it work?
Why it works:
What it is: Working in the presence of another person who is also working. The other person is not helping with the task; they’re just with you.
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Time‑Boxing vs. Micro‑Tasking
🪜 Micro‑Tasking Break the task into ridiculously small steps: “Open laptop.” “Open email app.” “Type one sentence.” “Save document.”
⏱️ Time‑Boxing Set a fixed amount of time, not a task goal. Examples: “I’ll work for 10 minutes.” “I’ll clean until the timer ends.” Reduces pressure because you don’t have to finish anything.
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Understanding & Reducing Demand Avoidance
What is Demand Avoidance?
A nervous system response where any demand—even one you want to do—feels like a threat. Examples:
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Ways to Reduce Demand Avoidance
✔ Rephrase demands as options “I could start the assignment now or after lunch.”
✔ Use low‑demand entry points Start with something neutral or fun to soften the brain's resistance.
✔ Emphasize autonomy “It’s my choice what the first step is.”
✔ Build in safetyTake breaks Reduce time expectations Make it collaborative
✔ Lower the pressure “Just open the doc. You don’t need to write anything.”
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RECAP
Task Initiation Strategies: Do Less PomodoroTimer Technology Reward Yourself Break it Down Remove Barriers
Activation Energy
Body‑doubling or paired-start routines can create new habits
Demand Avoidance: nervous system response to any task- good or bad
Time‑boxing and micro‑tasking can help to break through the “starting wall”
Planning, Prioritizing & Organizing
Topics Covered
Part 1
Part 2
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Planning, Prioritizing and Organizing: Part 1
Learning Objectives
By the end of this lesson, you will be able to:
You Be You!
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Where Did the Time Go?
Have you ever checked the time, looked away for a second, and suddenly 45 minutes passed? Have you ever thought something would take 10 minutes… and it took an hour?
Sections like this help you create order
This isn’t a sign of laziness or not caring!
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What Is Time Blindness?
Time Blindness Means
Time blindness is not a character flaw. It’s how some brains process time differently.
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Common Signs of Time Blindness
I start something and forget everything else
I need reminders—even for things I care about
I underestimate how long homework will take
Deadlines sneak up on me
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Estimating vs. Reality
Most people with time blindness underestimate time, not because they’re wrong—but because their brain doesn’t give accurate time signals.
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Breaking Down Big Tasks
The “Too Big = Brain Freeze” Rule
When tasks feel: Overwhelming Avoidable Confusing
They are usually too big or too vague
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Breaking Down Big Tasks
Example Task: “Finish Project”
A task should be so small you can’t avoid starting it.
Break it Down
Practice
Key: The goal isn’t to guess perfectly— it’s to notice patterns and adjust your estimates over time.
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External Time Aids: Outsourcing Time
Key Concept: If your brain is bad at time, borrow time from tools
Examples: Timers (visual or phone) Alarms Calendars Checklists Class bells or signals
Help with starting
Help with stopping
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Routines & Anchor Habits
An anchor habit = Something you already do You attach a new habit to it.
🧠 “After I ___, I ___.” Examples: After I get home, I check my planner After I open my Chromebook, I check assignments After dinner, I pack my backpack After homeroom, I review my to-do list
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Wrap Up Reflection
One way I can make time easier to manage is…
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Planning, Prioritizing and Organizing: Part 2
Learning Objectives
By the end of this lesson, you will be able to:
Unexpected Strengths
What’s one way your ADHD or autism adds to your life in a positive way?
Decluttering in Neurodivergent-Friendly Ways
Rethinking “Decluttering" Traditional decluttering says: “Just get rid of stuff.” Neurodivergent‑friendly decluttering says: “Reduce friction, reduce overwhelm, and make your environment support your brain.”
Decluttering Scripts That Reduce Overwhelm
“I’m not deciding forever; I’m deciding for right now." “I can keep it if I want. I’m just choosing where it lives.” “I don’t need to finish; I just need to start.”
Principles That Actually Work
Declutter by category of use, not category of object. Example: “Everything I need for morning routines” vs. “All makeup items.”
Declutter in micro‑zones. A single drawer. One shelf. One corner.(Your brain gets a win without the meltdown.)
Use the “one-touch” rule gently. Not perfection—just reducing repeated handling.
Create “drop zones” instead of fighting your natural habits. If you always drop your bag on the floor, put a basket there.
The Visibility Problem: Out of Sight = Out of Mind
If something is put away, it may as well not exist.
Solutions that embrace visibility
Vertical storage so items are literally in your line of sight.
Labels everywhere, even if it feels “extra.”
Clear bins instead of opaque ones.
Open shelving instead of closed cabinets.
“Action baskets” for things you need to deal with soon.
Visual Anchors
A basket by the door for outgoing items A tray on the counter for meds A whiteboard for tasks instead of a notebook that gets closed
Systems That Work Without Relying on Memory
Use Automation Whenever Possible
Externalize Everything
Create "Default Homes" for Items
Build "If-Then" Routines
Planning & Prioritizing for Neurodivergent Brains
Break tasks into “micro‑steps”Instead of “clean the kitchen,” try:
- Put dishes in sink
- Wipe counters
- Take out trash
Each step should be small enough that you could start it even on a low‑energy day.Use the “Big 3” methodEach day, choose:
- 1 must‑do
- 1 should‑do
- 1 could‑do
This reduces overwhelm and decision paralysis.Time‑blindness supports
Prioritizing by energy, not importanceAsk:
- What can I do on low energy?
- What requires high focus?
- What can be done while moving around?
This matches tasks to your actual brain state.Putting it All Together: A Sustainable System
The goal isn’t perfection. The goal is reducing stress, reducing friction, and making your environment work with your brain instead of against it.
Visible
Flexible
Supportive of Your Natural Habits
Simple
Low Friction
Reflection
What’s one thing in your environment you now realize needs to be more visible for your brain to function better?
Communication & Social Executive Functioning
Topics Covered
Part 1
Part 2
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Communication & Social Executive Functioning: Part 1
Learning Objectives
By the end of this lesson, participants will understand:
What Makes Conversations Hard?
Good conversations aren’t automatic—they’re a skill we practice!
What makes conversations confusing or frustrating?What do you do when a conversation doesn’t go as planned?
Key Vocabulary
Executive Functioning: The brain’s “manager” that helps us plan, focus, and control our actions. Social Executive Functioning: Using those brain skills when talking and interacting with others. Impulse Control: Stopping and thinking before acting or speaking. Perspective-Taking: Thinking about what someone else might feel or think.
The Conversation Toolbox
Tool 1: Conversation Initiation
Different situations need different tools
Examples: “Can I talk to you about something?” “What are you working on?” “Hey, I need help with something.”
matching place, time, and person
The Conversation Toolbox
Tool 2: Turn‑Taking
Look → Listen → Wait → Respond
Key Points:
“How do you know it’s your turn to talk?”
The Conversation Toolbox
Tool 3: Repair Strategies
Define: Repair strategies are what we use when a conversation goes wrong.
Common Repairs: “Let me try that again.” “That came out wrong.” “What I meant was…” “Can you explain what you meant?” ✅ Normalize mistakes: Repairing is a skill, not an apology.
The Conversation Toolbox
Where did Jaime go wrong?
Not fully engaged in the conversation
Inappropriate statements
Jumped to conclusions
Repeated herself
Viewed the conversation as a competition
Communication Toolbox
Tool 4: Understanding Indirect Cues
Indirect cues are messages without words.
Examples:Expressions Short Answers Looking Away Sighing Stepping Back Tone Change
Ask: “What might this cue mean?” “What’s a safe response?” ✅ Guess, don't assume: “I might be wrong, but…”
Response Scripts:“Are you busy right now?” “Should we talk later?” “Did I misunderstand?”
Communication Toolbox
Tool 5: Boundaries
Types of Communication Boundaries: 🧍 Physical Boundaries Personal space Touch (hugging, grabbing, poking) 💬 Verbal Boundaries Tone Teasing / joking Being talked over
🧠 Emotional Boundaries Pressure to share feelings Being teased or blamed
Communication Toolbox
Tool 5: Conflict Resolution
THE CONFLICT RESOLUTION STRATEGY STOP – SHARE – SOLVE – CHECK 🛑 STOP Pause Take 2 breaths Keep hands and words safe
💬 SHAREUse “I” statements: “I feel ___ when ___.” “I need ___.” 🧠 SOLVE What are 2 possible solutions? Will this solution work for both people? ✅ CHECK Did we both agree? Is the problem resolved?
Communication & Social Executive Functioning: Part 1 RECAP
Conversation Initiation
Indirect Cues
Be aware of what people aren't saying.
Communication is a learned skill. It's not just about confidence.
Repair Strategies
Turn-Taking
Look → Listen → Wait → Respond
Repairing is a skill, not an apology
Boundaries
Conflict Resolution
Communication Boundaries to Remember: Physical, Verbal, Emotional
STOP – SHARE – SOLVE – CHECK
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Communication & Social Executive Functioning: Part 2
Learning Objectives
By the end of this lesson, participants will be able to:
Workplace Professional Communication
Why do people get in trouble at work—even if they aren’t trying to?
Workplace Woes
People get in trouble at work because they...
Misunderstand instructions Speak at the wrong time or in the wrong tone Don't ask questions Assume instead of checking
Workplace Professional Communication
❌ What It Does Not Look Like:“Whatever.” Eye‑rolling Ignoring instructions Arguing instead of asking questions Walking away without saying anything
✅ What Professional Communication Looks Like: Calm voice Listening without interrupting Respectful words Asking for help when unsure Responding politely to feedback
Executive Function Strategy – PAUSE, PLAN, ASK
Workplace‑Friendly Strategy:🛑 PAUSE: Stop talking Listen fully Take a breath 🧠 PLAN Ask yourself: Do I understand what is being asked?Am I unsure about time, steps, or expectations? ❓ ASK: Use a clarifying question instead of guessing.
Employment Soft Skills
Personal skills that help you succeed at work
Core Employment Soft Skills 🗣️ Communication Speaking clearly/Active Listening Asking clarifying questions Accepting feedback Example: ✅ “Can you show me that step again?” ❌ “I don’t get it.”
⏰ Responsibility & Work Habits Arriving on time Following directions Completing tasks/Staying on task Example: ✅ Starting work right away ❌ Waiting to be reminded
Employment Soft Skills
🤝 Teamwork Sharing/Cooperating/Compromising Accepting different ideas Example: ✅ “We can split the job.” ❌ “I’m only doing my part.” 🧠 Self‑Regulation Managing emotions /Staying calm under stress Thinking before speaking /Controlling impulses Example: ✅ Taking a breath before responding ❌ Arguing or shutting down
🔄 Flexibility Handling changes/Trying new tasks Adjusting to feedback Problem‑solving Example: ✅ “Okay, I can try it that way.” ❌ “That’s not my job.” 👔 Professional Behavior Appropriate language/Respectful tone Proper body language Following workplace rules Example: ✅ Calm voice, eye contact ❌ Slang, eye‑rolling, sarcasm
Clarifying Questions
Clarifying questions show responsibility—not weakness.
Examples of Appropriate Clarifying Questions: “Can you repeat the last step, please?” “Just to make sure I understand, you want me to…?” “What should I do first?” “When does this need to be finished?” “Where should I put this when I’m done?” Not Professional: “I don’t get it.” “Huh?” Saying nothing and guessing
Workplace Professional Communication RECAP
Workplace Professional CommunicationCalm voice Listening without interrupting Respectful words Asking for help when unsure Responding politely to feedbackEmployment Soft Skills Personal skills that help you succeed at work
Executive Function Strategy – PAUSE, PLAN, ASK
Clarifying QuestionsShow you care about the responsibility you've been given
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Independent Living Skills
Topics Covered
Part 1
- Financial basics (budgeting, paying bills on time)
- Meal planning and grocery routines
- Medical appointments, medication management
Part 2Next
Independent Living Skills: Part 1
Learning Objectives
By the end of this lesson, you will:
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Adulting 101
Level 2
Level 1
Level 3
Level 4
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Financial Management
What are some consequences of not living within your budget?
Financial Basics: Budgeting & Paying Bills on Time
1. Start With a Simple, Visual Budget Traditional budgeting is often too detailed and overwhelming. simple, visual, low‑maintenance Use the 3‑Category Budget Instead of tracking every dollar, divide money into:
Needs (rent, food, transportation) Wants (fun, hobbies, treats) Future (savings, emergencies)
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Financial Basics: Budgeting & Paying Bills on Time
ADHD working‑memory challenges + autistic executive load = missed deadlines
2. Automate as Much as Possible Automate: Bill payments (rent, phone, subscriptions) Savings transfers: (even $5/week) Reminders: for anything that can’t be automated
Tools that help Phone alarms Calendar notifications Bank auto‑pay Visual bill trackers Automation reduces stress and prevents late fees.
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Financial Basics: Budgeting & Paying Bills on Time
3. Use a Weekly Money Check‑InInstead of long budgeting sessions, do a 10‑minute weekly reset. Checklist: Check bank balance Look at upcoming bills Review spending Adjust next week’s plan
Why it works
- Predictable routine
- Prevents surprises
- Builds confidence
- Keeps things manageable
Pair it with a reward (snack, music, comfy spot) to make it easier to start.Next
Financial Basics: Budgeting & Paying Bills on Time
5. Create a System for Paying Bills on TimeBecause “out of sight = out of mind,” bills need visibility + reminders. Options: A wall calendar with due dates A whiteboard labeled “Bills This Month” A digital calendar with 2 reminders (one early, one on the day) A binder or folder for paper bills
Financial Basics: Budgeting & Paying Bills on Time
ADHD impulsivity + autistic special interests = overspending
6. Build Spending Awareness Without Shame Helpful strategies: Use a 24‑hour rule for non‑essential purchases Keep a “wish list” instead of buying immediately Set a monthly fun‑money limit Track spending visually (stickers, charts, color coding)
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Meal Planning & Grocery Routines
Imagine: You go to the grocery store and put anything in your cart that looks good. What is the result?
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Meal Planning & Grocery Routines
Meal planning saves time and money
🧠 Step 1: Start With What You Already Eat List 5–7 meals you already enjoy and know how to make. This reduces decision fatigue and helps you build from familiar routines. Example: Breakfast: oatmeal, eggs, yogurt Lunch: sandwiches, wraps, leftovers Dinner: pasta, stir‑fry, tacos Tip: look for ways to make those meals cheaper (store brands, bulk ingredients, frozen veggies).
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Meal Planning & Grocery Routines
Meal planning saves time and money
💵 Step 2: Set a Weekly Food Budget Decide how much you can spend per week — for example, $50–$75 for one person.
Divide that into categories:
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Meal Planning & Grocery Routines
Meal planning saves time and money
🗓️ Step 3: Plan 3–4 Core Meals and Reuse IngredientsInstead of planning 21 separate meals, plan 3–4 flexible ones that share ingredients. Example: Chicken → tacos, stir‑fry, soup Rice → burrito bowls, fried rice, side dish Beans → chili, wraps, salads This saves money and reduces food waste.
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Meal Planning & Grocery Routines
Meal planning saves time and money
🛒 Step 4: Make a Grocery Routine
- Shop 1x/week or every 10 days to reduce extra trips.
Tip: Use clear bins or labeled shelves so you can see what you have — “out of sight, out of mind”Next
Meal Planning & Grocery Routines
Meal planning saves time and money
🍳 Step 5: Batch Cook or Prep
🧩 Step 6: Use Tools That Reduce Mental Load Apps: Mealime, Paprika, or Google Sheets for planning. Reminders: Set weekly grocery alerts. Visual aids: Whiteboard meal plan or sticky notes on fridge. Budget helpers: Use digital receipts or bank alerts to track spending.
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Medical Appointments & Medication Management
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Medical Appointments & Medication Management
The Appointment Process
Schedule → Call, email, or app Prepare → Write down symptoms, questions, and bring ID/insurance. Attend → Arrive early, check in, communicate clearly. Follow up → Record next steps, refill meds, set reminders.
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Medical Appointments & Medication Management
Medication Management
A. Visual Organization
B. External Reminders Tools that help:
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Medical Appointments & Medication Management
Create a Health Dashboard
Combine all systems into one visual board:
Independent Living Skills: Part 1 RECAP
Create a Personal Budget Automate Weekly Money Check-In Method for Paying On Time Build Spending Awareness
Set a Meal Budget Create Routine Reuse Ingredients Batch Cook/Prep
Schedule Prepare Attend Follow Up Visual Organization External Reminders Create a Health Dashboard
Budget
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Independent Living Skills: Part 2
Learning Objectives
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Independent Living Skills: Part 2
Transportation
Q: How does reliable transportation support independence? Tip: Use reminders for departure times and maintenance checks.
Planning ahead reduces stress and missed commitments.
Transportation
Cost Comparison Example (12 months)
How are you going to get to where you need or want to go?
- Map out routes for work, school, and errands using public transit or driving apps.
- Create a weekly transportation schedule.
Tip: Use reminders for departure times and maintenance checks.When Each Option Wins Public transit: Best if you live in a city with good service and take many rides. Uber: Cheaper than car ownership if you drive < 8,000–10,000 miles/year and use it for most trips. Car: More economical if you drive > 10,000 miles/year, need large items, or live in a rural/suburban area with poor transit.
Apartment and Roommate Responsibilities
Your apartment is a total mess. Where will you start?
Warning: The voiceover in this video is lame, but also relevant.
Apartment and Roommate Responsibilities
Q: What makes shared living successful?
- Draft a roommate agreement covering chores, bills, and communication.
- Create a visual chore chart or shared calendar.
Tip: Use color coding or digital tools to track responsibilities. Key takeaway: Clear communication and structure prevent conflict and overwhelm.Hygiene
Why Hygiene Matters Health: Prevents illness and skin irritation. Comfort: Helps you feel fresh and focused. Social Confidence: Makes interactions more comfortable and positive. What hygiene tasks feel easiest or hardest for you?
Integrating Systems for Independence
How to connect all life systems (financial, health, home, transport)
Build a personalized “Life Dashboard” combining calendars, reminders, and checklists. Practice: Identify one system to automate or simplify. Key takeaway: Independence grows from consistency, not perfection.
Chores
Life Dashboard
Groceries
Recap Page
Independent Living Skills: Part 2 RECAP
Apartment/Roommate Responsibilities
Transportation
Healthy Habits
Neurodivergent Burnout Prevention
Topics Covered
Understanding Signs of Burnout
What is neurodivergent burnout? Neurodivergent burnout is a state of intense mental, physical, and emotional exhaustion often experienced by individuals with conditions such as autism, ADHD, or other neurodivergent profiles. It typically results from prolonged masking, overstimulation, and unmet support needs.
Understanding Signs of Burnout
Common Signs
Physical exhaustion: Feeling constantly tired, even after rest Loss of skills: Difficulty completing tasks that were previously manageable (e.g., organizing work, communicating) Increased sensory sensitivity: Lights, noise, or textures becoming overwhelming Emotional changes: Irritability, anxiety, or feeling “shut down” Reduced motivation: Loss of interest in activities or responsibilities
Burnout doesn’t happen overnight—it builds over time. Recognizing early signs allows for earlier intervention.
Balancing Energy Throughout the Day
The Energy Bank Concept:
Think of energy like a bank account: Deposits: rest, enjoyable activities, breaks Withdrawals: schoolwork, social demands, sensory stress When withdrawals exceed deposits → burnout risk increases.
Balancing Energy Throughout the Day
Strategies for Balancing Energy: Chunk tasks: Break work into smaller steps with breaks in between Use energy mapping: Identify when you feel most and least energized during the day Alternate task types: Switch between high-effort and low-effort tasks Plan recovery time: Schedule breaks before exhaustion hits
Balancing Energy Throughout the Day
Example Schedule Adjustment: Morning: high-focus work Midday: movement break + snack Afternoon: lower-demand tasks
Energy management is proactive—not just resting after exhaustion.
Creating Recovery Routines
What are recovery routines?Intentional activities that help restore energy and reduce overwhelm.
Types of Recovery: Sensory recovery: quiet spaces, dim lighting, headphones Physical recovery: stretching, walking, rest Emotional recovery: journaling, talking to a trusted person Cognitive recovery: screen breaks, engaging in simple or repetitive tasks
Creating Recovery Routines
Building a Recovery Routine: 1. Identify what drains your energy 2. Match a recovery activity to that type of drain 3. Schedule it regularly (not just when overwhelmed) 4. Keep it predictable and easy to access Recovery is not a reward—it’s a necessity.
Example Routine: After school: 20 minutes alone in a quiet room Evening: preferred hobby (drawing, gaming, reading) Before bed: calming routine (music, low lights)
Social Energy Budgeting
Understanding Social Energy: Social interactions can be enjoyable but still draining, especially for neurodivergent individuals who may be masking or processing more information.
Signs Social Energy is Low: -Difficulty following conversations -Increased irritability or shutdown -Needing more alone time than usual
Social Energy Budgeting
It’s okay to protect your energy—quality matters more than quantity.
Example Plan:
Final Thought: Preventing burnout is about understanding your needs, respecting your limits, and building supportive routines—not pushing through exhaustion.
Wrap Up Reflection
What are your top 3 burnout warning signs? What is one energy-balancing strategy you will try? What does your ideal recovery routine look like? How can you better manage your social energy?
Personal Burnout Prevention Plan Warning signs Daily energy strategies Recovery activities Social boundaries
Cognitive Flexibility & Grit
Cognitive Flexibility & Grit
Cognitive Flexibility & Grit
Cognitive Flexibility & Grit
We are visual beings
Social beings
We are capable of understanding images from millions of years ago, even from other cultures.
We need to interact with each other. We learn collaboratively.
Narrative beings
Digital beings
We have thousands and thousands of stories. ⅔ of our conversations are stories.
We avoid being part of content saturation in the digital world.
❌ Not Actionable
Create “default homes” for itemsNot “the perfect place”—just a consistent place. Examples:
Break Tasks Into "Micro-Steps"
Instead of “clean the kitchen,” try:
- Put dishes in sink
- Wipe counters
- Take out trash
Each step should be small enough that you could start it even on a low‑energy day.Build “If‑Then” routines
- If I walk in the door → keys go in the bowl
- If I finish a task → I check the board
- If I start laundry → I set a timer
These reduce the need for spontaneous memory.Externalize everythingYour brain is for creativity, not storage...sort of Tools:
Activation Energy
The effort required to complete a task
10 mins
40 mins
10 mins
Use automation whenever possible
Check assignment directions (5 min)Choose topic (10 min) Write outline (15 min) Draft paragraph 1 (20 min)
Task Initiation Strategies
Do Less PomodoroTimer Technology Reward Yourself Break it Down Remove Barriers
Time-Blindness Supports
Example: My Chart
Use the "Big Three" Method
Each day, choose:
- 1 must‑do
- 1 should‑do
- 1 could‑do
This reduces overwhelm and decision paralysis.Prioritizing By Energy, Not Importance
Ask:
- What can I do on low energy?
- What requires high focus?
- What can be done while moving around?
This matches tasks to your actual brain state.