Task Initiation Cheat Guide for ADHD and AuDHD Adults - Printable
Task Initiation Cheat Sheet — Printable Guide
Designed by Flourish with Neurodiversity in partnership with AuDHD & Then Some.
A concise, printable cheat sheet designed to help autistic, ADHD or AuDHD adults overcome the most common barriers to starting tasks. Clear, practical and grounding, this guide focuses on quick strategies you can apply immediately to reduce overwhelm, increase focus and build momentum.
What’s inside
Quick-start checklist: A simple, step-by-step routine to kick-start any task in five minutes.
Sensory grounding cues: Fast sensory prompts to calm overwhelm and bring attention back to the present.
Micro-tasking templates: How to break projects into tiny, achievable actions with ready-to-use examples.
Time-slicing method: A straightforward approach to structure short work periods and recovery breaks.
The 5 Minute Method: explained in a simple, practical way to enable you to start something today..
Cue phrases and scripts: Short self-talk lines to shift from anxiety or procrastination into action.
Environmental prompts: Practical tweaks you can make to your workspace to reduce distraction and sensory load.
Reward and reset system: Simple ways to acknowledge progress and reset when things stall.
Quick reference icons: Visual symbols to help you scan the sheet fast and pick an appropriate strategy.
Who it’s for
Adults with autism, ADHD or co-occurring autism and ADHD (AuDHD) seeking practical, low-friction tools to start tasks.
Anyone who struggles with procrastination, sensory overwhelm or executive function challenges.
Support workers, clinicians and carers looking for a compact, user-friendly tool to share.
Why it helps
Practical, action-focused strategies reduce decision fatigue.
Sensory-aware and neurodiversity-informed design supports real-world use.
Print-ready format means immediate access and physical cues to reinforce new habits.
Who are we
Flourish with Neurodiversity works with neurodivergent adults or parents of neurodivergent children with overlapping conditions or dual/multiple neurotypes such as AuDHD or Tourettes Trio - ADHD and/or Autism and Tourettes and Sensory Processing Differences. Supporting businesses and organisations by providing specialist training & workshops about neurodivergence
Please note:
- All of our products are digital, so no physical product will be shipped.
- No returns or refunds.
- All sales are final.
If there is an issue with your purchase, please get in touch within three working days following your purchase and we will be happy to assist and look into a resolution for you.
Any questions, do not hesitate to get in touch. We'd be happy to hear from you!
Thank you for looking and happy shopping.
Flourish with Neurodiversity, in partnership with AuDHD & Then Some.
If your files do not download automatically.
How to Open ZIP Files
Download the ZIP file, then right-click →
Extract All on Windows, or double-click on
Mac. Your PDFs will appear in a normal folder.
Task Initiation Cheat Sheet — Printable Guide
Designed by Flourish with Neurodiversity in partnership with AuDHD & Then Some.
A concise, printable cheat sheet designed to help autistic, ADHD or AuDHD adults overcome the most common barriers to starting tasks. Clear, practical and grounding, this guide focuses on quick strategies you can apply immediately to reduce overwhelm, increase focus and build momentum.
What’s inside
Quick-start checklist: A simple, step-by-step routine to kick-start any task in five minutes.
Sensory grounding cues: Fast sensory prompts to calm overwhelm and bring attention back to the present.
Micro-tasking templates: How to break projects into tiny, achievable actions with ready-to-use examples.
Time-slicing method: A straightforward approach to structure short work periods and recovery breaks.
The 5 Minute Method: explained in a simple, practical way to enable you to start something today..
Cue phrases and scripts: Short self-talk lines to shift from anxiety or procrastination into action.
Environmental prompts: Practical tweaks you can make to your workspace to reduce distraction and sensory load.
Reward and reset system: Simple ways to acknowledge progress and reset when things stall.
Quick reference icons: Visual symbols to help you scan the sheet fast and pick an appropriate strategy.
Who it’s for
Adults with autism, ADHD or co-occurring autism and ADHD (AuDHD) seeking practical, low-friction tools to start tasks.
Anyone who struggles with procrastination, sensory overwhelm or executive function challenges.
Support workers, clinicians and carers looking for a compact, user-friendly tool to share.
Why it helps
Practical, action-focused strategies reduce decision fatigue.
Sensory-aware and neurodiversity-informed design supports real-world use.
Print-ready format means immediate access and physical cues to reinforce new habits.
Who are we
Flourish with Neurodiversity works with neurodivergent adults or parents of neurodivergent children with overlapping conditions or dual/multiple neurotypes such as AuDHD or Tourettes Trio - ADHD and/or Autism and Tourettes and Sensory Processing Differences. Supporting businesses and organisations by providing specialist training & workshops about neurodivergence
Please note:
- All of our products are digital, so no physical product will be shipped.
- No returns or refunds.
- All sales are final.
If there is an issue with your purchase, please get in touch within three working days following your purchase and we will be happy to assist and look into a resolution for you.
Any questions, do not hesitate to get in touch. We'd be happy to hear from you!
Thank you for looking and happy shopping.
Flourish with Neurodiversity, in partnership with AuDHD & Then Some.
If your files do not download automatically.
How to Open ZIP Files
Download the ZIP file, then right-click →
Extract All on Windows, or double-click on
Mac. Your PDFs will appear in a normal folder.