Spoon & Spark resources
Useful words and gentle systems for the hard moment in front of you.
Start with what is happening today: a conversation you keep avoiding, a nervous system that is done, or the life admin quietly multiplying in the corner.
Start here
Your first week after an adult ADHD diagnosis: a gentle plan
A low-pressure way to gather questions, ask for one kind of support, and choose a next step that fits today.
Read the resourceGentle reset
What AuDHD burnout actually feels like (and how to recover in small steps)
Language for the exhaustion that rest does not seem to fix, plus gentle ways to make today less demanding.
Read the resourceSelf-acceptance
Masking: the exhausting invisible labour, and what starting to unmask looks like
A low-pressure look at the hidden work of seeming fine and the tiny permissions that can make life more yours.
Read the resourceWork scripts
Asking for accommodations at work without a panic spiral: scripts and a plan
Choose one practical adjustment, borrow the words, and make a request without explaining your whole life.
Read the resourceConversation scripts
Scripts for the hard conversations after your late AuDHD diagnosis
Words to borrow when you need to ask for support but your brain has gone blank.
Read the resourceQuick reset
A 10-minute low-energy reset when you’re overwhelmed
A tiny, no-perfect-version routine for getting from flooded to a little more here.
Read the resourceGentle systems
Setting up everyday admin when everyday is a lot
A minimum-viable system for bills, meds, and appointments that does not require becoming an admin person.
Read the resourceEveryday supports
Choosing everyday supports when your needs change
Choose one small support, try it in your everyday routine, and review what fits without pressure to get it perfect.
Read the resource