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The AuDHD Gentle Life Planner — PDF digital download

About this guide

Regular planners set you up to fail. They assume you have the same energy every day, that you'll stick to rigid routines, and that missing a session means starting over. For AuDHD brains, that guilt spiral isn't a personal weakness — it's a design flaw in the tool.

This planner works the opposite way. You match tasks to your real spoon count for the day, use the Minimum Viable Day menu when you're running on empty, and move tasks forward without shame. Partial credit always counts. Skipped pages don't need to be explained.

The Now & Next Bookmark hides your overwhelming to-do list so you can focus on exactly one thing at a time. The Burnout Radar catches early warning signs before you crash. And pre-written communication scripts handle the advocacy exhaustion — so you can set limits and request accommodations without writing the same email from scratch twelve times.

What's inside

  • Plan by real spoon levels — including a Minimum Viable Day mode for 0–1 spoon days
  • Skip days without guilt using Postponed-Without-Shame stickers
  • Stay focused on one task at a time with the Now & Next Bookmark
  • Catch early burnout signs before they knock you out
  • Pre-written scripts for requesting accommodations, rescheduling, and setting limits
  • No rules — start anywhere, skip sections, make it yours

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