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Make room for both sets of needs
A routine can help and still be hard to follow
If you are autistic, knowing what will happen may help. ADHD can make following that plan difficult: you may lose things, forget a step or become distracted.
For a difficult morning, keep the things you need together. Put a short list beside them in the order you use them.
Make it easier to follow a conversation
If noise makes it hard to listen, ask to move somewhere quieter. If several questions are too much, say: ‘Please ask me one question at a time.’
Ask for a pause if you need time to work out your answer.
Leave an appointment with a usable plan
Ask for the next action in a format you can use: a short message, a picture or a written step.
If the plan is ‘make another appointment’, ask whether you can book it before leaving. Then put it in your calendar while the details are in front of you.