Planning Doesn’t Have to Be Overwhelming: Flexible Tips for Neurodivergent Individuals 🧠

Planning and organising can feel overwhelming - especially when your brain works differently.

For many neurodivergent individuals, including autistic people and people with ADHD, juggling tasks, deadlines and responsibilities can be a daily challenge.

But here’s the good news: with the right support, tools and understanding, planning can become more manageable - and even empowering.

Why Planning Can Feel Hard 🌟

Planning and organising rely on something called executive functioning. That’s the brain’s way of managing tasks, time, memory and decision-making. If you’re neurodivergent, executive functioning might work differently.

You might:

• Struggle to start tasks (even ones you want to do)

• Forget appointments or lose track of time

• Feel overwhelmed by too many steps or choices

• Find it hard to switch between tasks or routines

  
  

These challenges aren’t about laziness or lack of effort. They’re part of how your brain processes information - and they deserve understanding, not judgment.

 

Practical Strategies That Support You 🛠️

Here are some gentle, flexible and empowering ways to support planning and organising. You don’t need to use them all - just choose what works best for you 💡

📝 Please note: These are just suggestions. We don’t promote or endorse any specific tools, and we can’t guarantee they’ll work for everyone. What works best will depend on your needs, preferences and access.

1. Break Things Down 📋

Big tasks can feel impossible. Try breaking them into smaller steps. For example, instead of “clean the house,” try “put laundry in basket,” “wipe kitchen counters,” and so on.

✅ Use checklists or visual planners to track progress.

2. Use External Supports 🧭

Your brain doesn’t have to do all the work alone. Tools like calendars, timers, sticky notes and apps can help.

✅ Try digital tools like Google Calendar, or paper planners with colour coding.

3. Time Blocking 🕒

Divide your day into chunks of time for specific tasks or types of activity. This helps reduce decision fatigue and gives structure.

✅ Use colour-coded blocks in a digital calendar or visual timetable.

4. Gentle Reminders ⏰

Alarms, timers or notifications can help with transitions, remembering appointments or staying on track.

✅ Try timer apps on your phone or smart watches or even using an Alexa. 

5. Build in Buffer Time 🧘

Leave space between tasks or appointments. This helps reduce stress and gives time to reset.

✅ Schedule “transition time” or “pause breaks” in your planner.

6. Visual Schedules 👀

Visuals can make planning easier to understand and follow. Use icons, drawings or photos to represent tasks or routines.

✅ Use visual planners or schedules that work for you - these could include drawings, icons, or printed templates.

7. Mind Mapping 🧠

Mind maps can help you visually organise thoughts, tasks or ideas - especially when planning projects or breaking down complex steps. 

✅ Use whatever method feels most natural, whether that’s drawing it out, using a digital tool, or jotting things down on paper.

8. Task "Baskets" 🧺

Group similar tasks together - like emails, errands or cleaning. This helps reduce switching and makes planning easier.

✅ Try “admin hour” or “home reset” blocks in your weekly plan.

9. Brain Dumps 🧠

When your mind feels full, write everything down - no order needed. Then sort it later into tasks, ideas or reminders.

✅ Use a notebook, voice memo, or digital note app.

10. Low-Energy Planning 🌧️

Some days are harder than others. Create a “low-energy” list of tasks you can do when you’re tired or overwhelmed.

✅ Label tasks by energy level (e.g. 🌟 = high / 🌧️ = low) in your planner.

Apps That Work With Your Brain 📱

Some apps are designed with neurodivergent users in mind. They offer structure without pressure and can support planning in ways that feel more natural.

You might find these free tools helpful ✅:

• Goblin Tools – breaks tasks into steps, estimates time, and supports executive functioning

• Google Keep – simple note-taking app for lists, reminders and brain dumps

• Trello (free version) – visual boards for organising tasks and routines

• Microsoft To Do – straightforward task lists with reminders and categories

• SimpleMind (free version) – basic mind mapping tool for organising thoughts

  
  

📝 Disclaimer: These are just suggestions. We don’t promote or endorse any specific tools, and we can’t guarantee they’ll work for everyone. What works best will depend on your needs, preferences and access.

Supportive Habits and Mindsets 💬

Plan with Kindness 💙

Planning isn’t about perfection - it’s about support. Be flexible. Adjust when needed. Celebrate what works.

Co-Planning 🤝

Planning with someone else can help with motivation and clarity. This could be a friend, support worker or coach.

✅ Try weekly or even daily check-ins or shared calendars.

Understand Your Rhythms 🎶

Notice when your energy is highest. Plan demanding tasks during those times, and gentler ones when you need rest.

✅ Track your energy across the week to spot patterns.

Use “Containers” 🧺

Create physical or digital spaces for different types of tasks. For example, a folder for bills, a shelf for projects, or a tab for work emails.

✅ Use labelled boxes, folders or digital dashboards.

Celebrate Your Wins 🎉

Every step counts. Whether you remembered an appointment or finished a task, take a moment to recognise your effort.

✅ Keep a “done list” to remind yourself of what you’ve achieved.

You’re Not Alone 💜

Planning and organising can be tough - but you’re not the problem. You’re navigating a world that often isn’t built with neurodivergent minds in mind.

At NEST, we believe in celebrating strengths, supporting challenges, and creating spaces where everyone feels understood.