A gentle step-by-step unraveler for AuDHD overwhelm.

These 4 Notion templates are my go-tos for organizing thoughts, taming chaos, and actually doing the thing.

Sometimes, all we need is a little push—so consider this your gentle shove. 🫶

🖨️ Want to print the templates?

Each section can be printed separately! Just open the template page in Notion, click the three dots (•••) at the top right, then choose “Export” → “PDF”.

You can print just the one you need—perfect for scribbling with real pens when your brain needs to unplug. 🖋️🧠

1. Check Your Energy & State First

What’s your actual energy level right now?

• [ ] Zero — I can only rest or stim
• [ ] Low — I can do one tiny thing
• [ ] Medium — I can handle a short task
• [ ] High — Let’s use this hyperfocus

2. What Do You Actually Need?

(Choose only ONE — what feels most true right now?)

• [ ] Emotional regulation / mental reset
• [ ] To reduce pressure / external noise
• [ ] To move one thing forward