ABC PLEASE for Neurodivergent Brains

Do pleasant things on purpose, today and over time.

Your way

• Special interests, stims and sensory joys count.
• Pleasant doesn't have to mean social or busy.
• Two quiet minutes is enough.

Do one thing a day that helps you feel capable.

Your way

• Shrink it until it feels almost too easy.
• Interest-led learning counts.
• Body doubling or a timer can help you start.

Rehearse a hard situation before it happens.

Your way

• Write a script or draw a visual plan.
• Pack a sensory kit and an exit plan.
• Plan the transitions, not just the event.

Pain drains the battery emotions run on.

Body signals can feel muted or extra loud (interoception differences). Use med alarms, a quick body checklist, and bring written notes to appointments.

Steady fuel, steadier mood.

Fed is best. Safe foods and no-cook foods count. Set reminders if hunger cues are quiet. Food has no moral value.

Notice what shifts your mood.

Notice, without shame, how alcohol, caffeine or non-prescribed substances affect your mood and sleep. Prescribed medication isn't the target here.

Tired brains feel everything louder.

Sleep differences are common in autism and ADHD. Try a steady wake time and a sensory-friendly bed, and count rest when sleep won't come.

Movement helps emotions move.

Think movement, not workouts. Stimming, pacing, dancing, rocking and walking all count. Go gentle on low-energy days.