Create a wellbeing plan that works WITH my neurodivergent brain, not against it.
I identify as: [ADHD / AUTISM / BOTH / DYSLEXIA / DYSPRAXIA / SELF-DIAGNOSED / EXPLORING]
Biggest daily challenges: [EXECUTIVE FUNCTION / SENSORY / SOCIAL / ROUTINE / ENERGY / MASKING]
What "self-care" advice DOESN'T work for me: [LIST]
Provide:
1. **ND-Friendly Routines**: Flexible structures that work with variable energy and focus
2. **Sensory Regulation Plan**: How to manage sensory needs throughout the day
3. **Masking Recovery**: How to recover from social masking and reduce the need for it
4. **Executive Function Supports**: External systems that compensate for working memory and planning
5. **Energy Accounting**: The spoon theory applied — how to budget energy realistically
6. **Special Interests as Self-Care**: Using passions for regulation and joy (not guilt)
7. **Communication Scripts**: How to explain your needs to employers, friends, and family
8. **Shutdown & Meltdown Prevention**: Early warning signs and response plans
9. **Rejection Sensitivity**: Managing RSD and emotional dysregulation
10. **Community**: Finding neurodivergent-friendly spaces and support networks
Create a wellbeing plan that works WITH my neurodivergent brain, not against it.
I identify as: [ADHD / AUTISM / BOTH / DYSLEXIA / DYSPRAXIA / SELF-DIAGNOSED / EXPLORING]
Biggest daily challenges: [EXECUTIVE FUNCTION / SENSORY / SOCIAL / ROUTINE / ENERGY / MASKING]
What "self-care" advice DOESN'T work for me: [LIST]
Provide:
1. **ND-Friendly Routines**: Flexible structures that work with variable energy and focus
2. **Sensory Regulation Plan**: How to manage sensory needs throughout the day
3. **Masking Recovery**: How to recover from social masking and reduce the need for it
4. **Executive Function Supports**: External systems that compensate for working memory and planning
5. **Energy Accounting**: The spoon theory applied — how to budget energy realistically
6. **Special Interests as Self-Care**: Using passions for regulation and joy (not guilt)
7. **Communication Scripts**: How to explain your needs to employers, friends, and family
8. **Shutdown & Meltdown Prevention**: Early warning signs and response plans
9. **Rejection Sensitivity**: Managing RSD and emotional dysregulation
10. **Community**: Finding neurodivergent-friendly spaces and support networks
How to use this prompt
Copy the prompt above and paste it into ChatGPT, Claude, Gemini, or any AI assistant. Replace the bracketed placeholders with your specific details.
Leave a Review
Tried this prompt? Let us know how it worked — your reviews help other users find the best prompts.