“I need to do stuff”

Set your smart device to respond to you.

When you say: “I need to do stuff”

Your smart device response can be:

Okay, friend (or insert name here)!
Great work! You’ve identified that you need to get some things done.
Sometimes getting started can be the hardest part.
It’s okay to need a little bit of help. Asking for help is a sign of resilience! You’re doing great so far!

Let’s work on this together.

This task might seem really daunting, but we’re going to try and break it down, so that it’s not as overwhelming.
Think of where you might be able to start? Is there a really easy element to this task that would be easy to achieve?
Even if you take one step towards this scary or daunting task, it is one step closer to getting starting.

If you have to do the dishes, could you start by just clearing a space on the countertop?
Just that one thing?
Nothing more.

Once you do that, you could stop right there and sit down if you’re overwhelmed.

But if you felt like going that next step further, could you find every dirty dish, plate, bowl or spoon in your environment and make sure they are all in the sink, ready to be washed? Then maybe, just maybe you could wash one fork. Just one. Maybe wash one of everything you can find?

I’m not sure what your task is today, but there is always a way to break things down into small manageable chunks.

Remember to work with your brain, not against it. Do what you can. That is all that is expected of you.
You’re trying and that’s what counts the most.

Getting started might not always lead to getting finished. But doing a little bit of the thing is worth celebrating too.
Remember to set realistic expectations for yourself too. Sometimes it can be easy to push ourselves too hard. Take regular breaks and if you can, have fun while you do the task.

I’ll put on some dopamine friendly music, to help give you a little more motivation to get started.

(Set your smart device to play one of your favourite upbeat, or focus worthy playlists, or a song that always seems to help motivate you)

I feel burnt out (SASS list reminder)

(See upcoming YouTube video for SASS explanation)

You can set this routine to go off at 7pm each day for example, or have it as a triggered routine where you can say
“Okay Google, I feel burnt out”. Or you might choose to do both. It’s completely up to you. I find both works well for me.

Hey, friend (or insert name here)! It’s 7pm (or insert time here)! Time to check in with your sensory needs.

Stop whatever you’re doing and find your Safety and Survival Strategies list. The game, show, book or other project you were working on will be be there when you return (well, in most cases it should be)

Great work! You’re doing great.

Once you’re in front of your Safety and Survival Strategies list, let’s have a look under the “Neurodivergent Sensory Needs” heading.

Now let’s pick out two helpful things you feel you can do for yourself right now in this moment. Take your time. It’s okay, sometimes these things take time.

Alright, so you’ve got the first thing you feel you can do? Awesome! now… the second thing? Okay – that’s valid! Now, the next step. We’re going to say this together! Are you ready?

“My sensory needs are valid.”

And one more time, together again.

“My sensory needs are valid.”

Well done friend (or insert name here)!

Validating your sensory needs is important for self-care.

Find an open space where there are no distractions, hazards or environmental irritants.

Now, express your sensory needs with a through a safe stim dance!

You might want to flap your arms, or spin around. Maybe you want to jump and rock your body back and fourth.

It’s like a happy dance, but you don’t have to feel happy to do it.

Your feelings and stims are valid. Sometimes you might not have the energy to dance, and that’s valid too.

During times like that, it can be helpful to do even just one hand gesture. That way you are still expressing your authentic self.

I hope safe stim dancing makes you smile. If not, it’s okay. All safe stims are valid. Now, it’s time to go and enjoy the sensory comfort from your two chosen sensory needs. Stay safe, stay strong and take care friend (or insert name here).

See you tomorrow at 7pm (or insert time here)!

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