DAILY LIVING SKILLS: COMPREHENSIVE INDEPENDENCE GUIDE FOR YOUNG ADULTS (18+)

Executive Summary

This comprehensive guide empowers autistic young adults (18+) and those with complex needs including PANS/PANDAS to master daily living skills through sensory-friendly protocols, detailed step-by-step systems, troubleshooting frameworks, biomedical considerations, and crisis management strategies. Covering hygiene, clothing and laundry, food preparation, cleaning, time management, money basics, medication management, safety, and social communication, this guide transforms overwhelming tasks into predictable, repeatable habits that support independence at any level—from supported living to fully autonomous households.

Daily living skills are not instinctive—they are learned, practiced, and adapted to individual sensory profiles, executive function patterns, energy levels, and support needs. This guide provides the structure, scripts, visual supports, and troubleshooting tools to build sustainable routines that honor autistic neurology while achieving practical independence goals.

SpectrumCareHub Independence Series
Practical, autism-affirming tools for daily living mastery nationwide.

CRITICAL DISCLAIMER: EDUCATIONAL RESOURCE

This guide is for educational purposes only—not medical, legal, safety, occupational therapy, nutritional, psychiatric, or housing advice. Always coordinate with qualified professionals (healthcare providers, occupational therapists, life skills coaches, dietitians, psychiatrists, vocational counselors, housing advocates) for personalized guidance specific to your situation.

Biomedical discussions are educational starting points for conversations with clinicians, not prescriptions or recommendations. Product suggestions are examples only; always check for allergies, intolerances, contraindications, and interactions with current medications or conditions.

Safety-critical tasks (cooking with heat, using sharp objects, managing medications, responding to emergencies) require individualized assessment of readiness and may require direct supervision initially.

HOW TO USE THIS COMPREHENSIVE GUIDE

Start with the Skills Assessment Matrix (Section 1) to identify current baseline and priority areas.
Choose 1–2 skill domains to focus on for 2–3 months (e.g., hygiene + meals, or laundry + cleaning).
Use the detailed protocols, troubleshooting guides, and templates for chosen domains.
Track progress using the sample logs provided in each section.
Revisit and expand to new domains as foundational skills stabilize.
Use the Ready-to-Print section at the end for laminated checklists and blank tracking logs.

This is a teaching manual and reference guide, not a sequential curriculum to complete in order.

SECTION 1: COMPREHENSIVE SKILLS ASSESSMENT MATRIX

Assessment Instructions

Complete this detailed assessment to establish a baseline and identify priorities. For each skill area, rate your young adult's current level:

0 = No skill / Complete assistance needed
1 = Awareness of skill but cannot perform
2 = Can perform with full physical prompts and supervision
3 = Can perform with verbal prompts and nearby support
4 = Can perform independently with checklists or reminders
5 = Can perform independently and consistently without prompts

Daily Living Skills Assessment Matrix (Sample)

Skill Domain	Specific Skill	Current Level (0–5)	Priority (H/M/L)	Notes
Hygiene & Grooming	Showering/bathing (full body, hair)	3	High	Needs reminders; skips hair washing
	Brushing teeth (twice daily)	4	Medium	Forgets evening brushing
	Deodorant application	2	High	Forgets unless prompted
	Hair care (washing, drying, styling)	2	Medium	Sensory issues with wet hair
	Nail care (trimming, cleaning)	1	Low	Never done independently
	Shaving (if desired)	0	Low	Not applicable currently
	Menstrual care (if applicable)	N/A	N/A	Not applicable
Clothing & Laundry	Choosing weather-appropriate clothing	4	Medium	Sometimes wears shorts in winter
	Dressing independently	5	Low	Fully independent
	Recognizing when clothes need washing	2	High	Wears same outfit for days
	Sorting laundry	1	Medium	Overwhelmed by process
	Operating washer and dryer	2	High	Can start with help; forgets to transfer
	Folding and putting away clothes	3	Medium	Piles clean clothes on floor
Food & Nutrition	Identifying hunger/thirst cues	3	High	Often forgets to eat
	Making simple cold meal	4	Medium	Can do sandwich, struggles with variety
	Using microwave safely	4	Low	Independent reheating foods
	Using stove/oven with supervision	1	High	Afraid of stove
	Following simple recipe	2	High	Gets overwhelmed at step 2
	Storing leftovers safely	3	Medium	Sometimes leaves food out overnight
	Cleaning up after meals	2	High	Dishes pile up
Cleaning & Home Maintenance	Taking out trash	4	High	Forgets until overflowing
	Washing dishes	2	High	Avoids due to sensory issues
	Wiping counters/tables	3	Medium	Does with prompts
	Sweeping/vacuuming	2	Medium	Loud vacuum causes distress
	Cleaning bathroom	1	High	Never attempted
	Changing bed sheets	1	Low	Needs full assistance
	Recognizing safety issues	3	High	Notices but doesn't report
Time Management	Waking with alarm	4	High	Hits snooze 5+ times
	Following morning routine	3	High	Rushes, skips steps
	Arriving on time	2	High	Chronically late
	Evening routine	2	High	Stays up too late
	Consistent bedtime	2	High	Erratic sleep schedule
Money & Budgeting	Understanding money value	4	Medium	Knows basics
	Paying in stores	4	Low	Can use card independently
	Using debit/credit safely	3	High	Doesn't check balance
	Tracking spending vs budget	1	High	No awareness of spending
	Recognizing scams	2	High	Vulnerable to online scams
Medication & Health	Knowing med names/purposes	3	High	Knows names, not purposes
	Taking meds on schedule	2	High	Forgets daily doses
	Refilling prescriptions	1	High	Never done independently
	Describing symptoms	2	Medium	Struggles with accuracy
	Attending appointments	3	High	Misses appointments frequently
Safety & Emergencies	Locking doors/windows	4	High	Sometimes forgets at night
	Knowing when/how to call 911	3	High	Knows number, unsure when to call
	Responding to alarms	2	High	Freezes during fire drills
	Basic first aid	1	High	No training
	Boundaries/stranger danger	3	High	Too trusting of strangers

Use this matrix to prioritize which sections of this guide to implement first.

SECTION 2: UNDERSTANDING DAILY LIVING SKILLS FOR AUTISTIC ADULTS

Core Principles of Autism-Affirming Daily Living Skills Teaching

Daily living skills—personal hygiene, clothing management, food preparation, cleaning, routines, money management, medication adherence, safety awareness, and social communication—form the foundation of independent or supported living. These skills rarely develop automatically at age 18. Gaps in executive function, sensory tolerances, energy management, task sequencing, and motor coordination become visible when school structure ends and adult life demands begin.

Autistic young adults often excel at daily living when:

Tasks are broken into concrete micro-steps with no assumed prior knowledge
Visual supports (photos, diagrams, checklists) accompany or replace verbal instructions
Sensory modifications make tasks tolerable (temperature, texture, smell, sound, light)
Routines are predictable and consistent (same products, same sequence, same time windows)
Executive function supports (timers, alarms, external prompts) are embedded into systems
Mistakes are treated as learning data, not moral failures
Energy levels and fatigue are respected and accommodated

Common Barriers to Daily Living Skills

Barrier Type	Examples	How It Shows Up
Sensory	Water temperature, soap smell, food textures, loud appliances, chemical odors	Avoidance, shutdown, meltdown when task is requested
Executive Function	Task initiation, sequencing steps, time blindness, working memory deficits	Stares at task but cannot start; forgets steps mid-task; loses track of time; cannot transition between tasks
Motor/Coordination	Fine motor (buttoning, cutting), gross motor (carrying, reaching), dyspraxia	Frequent spills, drops items, struggles with physical execution, takes much longer than expected
Energy/Fatigue	Chronic exhaustion, medication side effects, poor sleep, inflammation, mitochondrial dysfunction	Can do task occasionally when energy is high but not consistently
Anxiety/Fear	Fear of failure, past negative experiences, perfectionism, past trauma from forced compliance	Paralysis, avoidance, intense emotional distress when task is mentioned
Learned Helplessness	Never taught, always done for them, internalized "I can't" message	Passive waiting for others to do it; no attempt to try; immediate "I don't know how" response
Pain/Discomfort	GI pain, joint pain, headaches, chronic illness	Cannot sustain physical tasks; grimaces or complains during activities

Each barrier requires different supports. This guide provides strategies for all barrier types across all skill domains.

SECTION 3: PERSONAL HYGIENE & GROOMING (COMPREHENSIVE PROTOCOLS)

Why Hygiene Matters

Personal hygiene affects physical health (infection prevention, dental health, skin health), social acceptance, self-esteem, employment opportunities, and romantic relationships. For many autistic young adults, sensory challenges and executive function demands make hygiene feel impossible despite intellectually understanding its importance.

Sensory-Adapted Hygiene Framework

Core Sensory Modifications

Sensory Issue	Adaptation	Product/Tool Examples	Medical Warnings
Water temperature discomfort	Use thermometer; set to exact preferred temp (usually 95–100°F / 35–38°C)	Digital shower thermometer	None
Water pressure sensitivity	Install low-flow or adjustable showerhead	Handheld, adjustable pressure showerhead	None
Soap/shampoo smell sensitivity	Use fragrance-free products exclusively	Free & Clear, Vanicream, unscented Dr. Bronner's, Cetaphil	(Check for specific ingredient sensitivities; coconut-derived ingredients common)
Towel texture aversion	Soft microfiber or bamboo towels; avoid rough terry cloth	Microfiber hair/body towels, bamboo towels	None
Toothpaste taste/texture issues	Try different flavors, textures, or non-foaming options	Kids' fruit flavors, Tom's of Maine, unfluoridated training toothpaste (discuss with dentist first)	(Consult dentist before long-term use of unfluoridated toothpaste; cavity risk)
Bathroom lighting issues	Dim overhead lights; use soft lamp instead of fluorescent	Dimmable LED bulbs, battery-operated lamp	None
Bathroom sound sensitivity	White noise or music to mask echoey sounds	Waterproof Bluetooth speaker, bathroom fan	None

STEP-BY-STEP PROTOCOL: DAILY SHOWER ROUTINE

Preparation (Done Once, Then Maintained)

Stock shower caddy with:

Body wash (fragrance-free recommended: Cetaphil, Vanicream, Free & Clear)
Shampoo/conditioner (fragrance-free: Free & Clear, Vanicream)
Washcloth or soft loofah
Razor (if shaving—Safety Warning: supervise until safe technique established)

Set water temperature to preferred setting and mark it visually (waterproof tape or permanent marker on dial).
Lay out post-shower items in visible, consistent spot:

Clean towel
Clean clothes
Deodorant
Any other post-shower products (lotion, hair products)

Set timer for target shower length (5–15 minutes to start).

Execution: Shower Steps Visual Checklist

SHOWER ROUTINE CHECKLIST (Laminate and hang in shower)

☐ Turn on water to marked temperature
☐ Step into shower; wet entire body and hair
☐ Apply body wash to washcloth or hands
☐ Wash body in this order:

Underarms
Chest and back
Private areas
Legs and feet

☐ Rinse body completely
☐ Apply shampoo to hair; massage scalp
☐ Rinse hair thoroughly
☐ (Optional) Apply conditioner to ends of hair; leave on 1–2 minutes; rinse
☐ (Optional) Shave if needed (use shaving cream—Warning: avoid if skin irritation or open wounds present)
☐ Turn off water
☐ Step out carefully; dry off with towel
☐ Put on clean clothes
☐ Apply deodorant, brush hair, complete other grooming

Timer goal: _____ minutes

Troubleshooting Shower Avoidance

Problem	Possible Causes	Solutions
Refuses to shower for days/weeks	Sensory overwhelm, executive function paralysis, depression, past negative experience	- Start with "partial washes" at sink (pits, privates, face with washcloth) - Reduce shower length to 3 minutes only - Allow sitting on shower stool if standing is exhausting - Address depression/fatigue with healthcare provider - Use dry shampoo between showers temporarily
Cannot remember if already showered that day	Poor working memory, time blindness, dissociation	- Use daily checklist with checkboxes dated - Take "post-shower selfie" each day as visual proof - Set phone reminder with note "Did you shower? Check photo"
Showers but consistently skips hair washing	Hair washing is sensorially or physically difficult; arms tire quickly; scalp sensitivity	- Separate hair-wash days (2–3x/week) from body-wash days (daily or every other day) - Use dry shampoo (Warning: contains aerosol/powder—test for respiratory sensitivity) - Try co-wash (conditioner-only washing) for gentler scalp experience - Occupational therapy referral for motor/stamina issues
Showers for 45+ minutes, won't get out	Loses track of time; finds shower calming/regulating; stimming under water	- Use waterproof timer with loud alarm - Explain water/utility costs if relevant - If shower is primary regulation tool, find alternative stims for other times (weighted blanket, rocking chair) - Consider if dissociation is occurring; discuss with therapist
Experiences meltdowns/shutdowns after showers	Sensory overload from cumulative input; temperature regulation issues; fatigue	- Reduce shower length - Lower water temperature slightly - Dim bathroom lights - Allow 30–60 min rest time in quiet, dim room post-shower - Use soft, pre-warmed towel and clothes

Biomedical Considerations: Hygiene and Skin Health

Chronic skin issues (acne, eczema, dandruff, rashes) despite good hygiene routines may have biomedical roots: hormonal imbalances, gut dysbiosis, nutrient deficiencies (zinc, vitamin A, omega-3s), food sensitivities, or autoimmune conditions. Discuss with dermatologist or functional medicine provider. (Warning: Do not start supplements without medical guidance; interactions and contraindications possible)
Persistent fatigue making hygiene impossible may indicate: sleep disorders, medication side effects, thyroid dysfunction, anemia, mitochondrial issues, depression, or inflammatory conditions. Request medical evaluation if hygiene avoidance correlates with severe, chronic exhaustion.

STEP-BY-STEP PROTOCOL: TOOTHBRUSHING

Preparation

Choose toothbrush type:

Manual: soft-bristle only
Electric: many autistic people prefer for consistent sensation and timer feature (Warning: some find vibration overwhelming—test first)

Choose toothpaste:

Flavor: mint, fruit, bubblegum, cinnamon, unflavored
Fluoride vs. non-fluoride: (Warning: Consult dentist before using non-fluoride long-term; increased cavity risk)
Foaming vs. non-foaming: try both; many prefer non-foaming for sensory reasons

Set up station in consistent spot:

Toothbrush
Toothpaste
Cup for rinsing
Small towel

Execution: Toothbrushing Visual Checklist

TOOTHBRUSHING CHECKLIST (Laminate and place on bathroom mirror)

☐ Wet toothbrush under water
☐ Apply pea-sized amount of toothpaste
☐ Set timer for 2 minutes (or play 2-minute song)
☐ Brush in this order, 30 seconds each section:

Top teeth, outer surfaces (30 sec)
Top teeth, inner surfaces (30 sec)
Bottom teeth, outer surfaces (30 sec)
Bottom teeth, inner surfaces (30 sec)

☐ (Optional) Brush tongue gently—skip if gag reflex strong
☐ Spit out toothpaste
☐ Rinse mouth with water
☐ Rinse toothbrush and put away in holder

Goal: Brush 2x daily (morning + night)

Troubleshooting Toothbrushing

Problem	Solutions
Gags on toothbrush	- Use smaller child-sized brush - Don't go as far back in mouth - Skip tongue brushing initially - Try electric with smaller head and gentler bristles - Occupational therapy for oral motor desensitization if severe
Hates toothpaste flavor/texture	- Try multiple brands/flavors (buy sample/travel sizes first) - Use very small amount (rice grain size) - Try non-foaming toothpaste - Discuss fluoride-free short-term with dentist (Warning: cavity risk increases)
Forgets to brush daily	- Link to existing habit (right after toilet use morning/night) - Set phone alarm twice daily - Visual checklist on bathroom mirror - Reward chart for consistent week of brushing
Brushes too hard, damages gums	- Use soft-bristle brush only - Teach light pressure (have them brush your hand first to feel appropriate pressure) - Electric brush with pressure sensor (e.g., Oral-B models) helps - Dentist visit to assess gum damage

STEP-BY-STEP PROTOCOL: DEODORANT APPLICATION

Preparation

Choose type: stick, roll-on, spray, or cream
Choose scent: unscented/fragrance-free is best for sensory sensitivity (Examples: Vanicream, Native Unscented, Tom's Unscented)
Keep deodorant in consistent, highly visible spot (on dresser top, next to sink, with clothes)

Execution: Deodorant Application

DEODORANT CHECKLIST

☐ Ensure underarms are clean and completely dry
☐ Apply deodorant to each underarm:

Stick: 2–3 upward strokes per side
Roll-on: 3–4 rolls per side
Spray: 1–2 seconds per side from 6 inches away (Warning: avoid if respiratory sensitivity; do not inhale directly)
Cream: Small amount, rub in with fingertips

☐ Let dry 30–60 seconds before putting on shirt
☐ Replace cap and return to consistent spot

Goal: Apply daily after shower or in morning

Troubleshooting Deodorant

Problem	Solutions
Forgets constantly	- Link to dressing routine; keep deodorant with clothes - Set phone alarm for morning routine - Add to visual morning checklist - Use location cue (e.g., put deodorant on top of clothes drawer handle)
Skin irritation, rash, itching	- Switch to sensitive skin formula - Try natural/aluminum-free options - Apply only after skin is completely dry - Stop use and see dermatologist if rash persists (Warning: may indicate contact dermatitis or allergy to specific ingredient)
Dislikes texture/sensation on skin	- Try different formats (spray vs. stick vs. cream) - Allow 2–3 min settling time before dressing - Use minimal amount - If intolerable, discuss body odor management alternatives with doctor

HYGIENE SAMPLE TRACKING LOG (For use in body of guide)

WEEKLY HYGIENE TRACKER (Example with sample data)

Task	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly Total
Shower/Bath	✓	✓	✗	✓	✓	✓	✓	6/7
Brush Teeth AM	✓	✗	✓	✓	✓	✓	✗	5/7
Brush Teeth PM	✗	✗	✓	✓	✗	✓	✗	3/7
Deodorant	✓	✓	✗	✓	✓	✓	✓	6/7
Hair Care	✓	✗	✗	✓	✓	✗	✓	4/7

Notes for this week:

Wed: sensory overload day, skipped shower
PM toothbrushing still inconsistent—add phone alarm
Hair care improving—using dry shampoo on off days helps

SECTION 4: CLOTHING & LAUNDRY (COMPREHENSIVE PROTOCOLS)

Why Clothing & Laundry Matter

Clean, comfortable, situation-appropriate clothing supports dignity, physical health (skin health, infection prevention), social acceptance, employment opportunities, and self-esteem. Many autistic young adults can dress independently but cannot maintain a laundry system independently.

Sensory-Adapted Clothing Framework

Fabric and Fit Preferences

Identify tolerable fabrics: soft cotton, bamboo, modal, fleece vs. scratchy wool, stiff denim, synthetic polyester blends
Remove all tags or purchase tagless clothing
Choose seamless socks and underwear if seams cause irritation
Avoid tight waistbands, collars, restrictive fits unless deep pressure is preferred
Test new clothing before purchasing full wardrobe (buy one item, wear for full day, assess tolerance)

Simplified Wardrobe System

Reduce clothing to 7–10 comfortable, interchangeable outfits (capsule wardrobe approach)
Donate or store clothing that is never worn (clutter increases executive function load)
Use "uniform" style approach: same style pants in 3 neutral colors, same style shirts in 3 colors, same style socks and underwear in bulk

STEP-BY-STEP PROTOCOL: LAUNDRY ROUTINE (SIMPLIFIED VERSION)

Preparation

Designate one laundry day per week (same day, same time each week—e.g., every Sunday at 10 AM)
Set up supplies:

One laundry hamper in bedroom or bathroom
Laundry detergent—unscented recommended (Examples: All Free Clear, Seventh Generation Free & Clear, Tide Free & Gentle) (Warning: check for specific ingredient sensitivities)
Access to washer/dryer (in-unit, building laundry room, or laundromat)

Decide on system:

Simplified (recommended for beginners): Wash everything together in cold water (safest for fabrics, works for most loads)
Two-load system: Separate darks/lights OR delicates/regular

Execution: Laundry Steps Visual Checklist

LAUNDRY DAY CHECKLIST (Laminate and post near washer or keep with laundry supplies)

STEP 1: GATHER

☐ Collect all dirty clothes from hamper
☐ Check pockets for items (phone, wallet, tissues, pens)
☐ Turn clothes right-side out if inside out

STEP 2: SORT (Optional—skip if using simplified system)

☐ Lights (whites, pastels, light colors)
☐ Darks (blacks, navy, dark colors)
OR: ☐ Skip sorting and wash all together

STEP 3: LOAD WASHER

☐ Load clothes into washer drum
☐ Fill about ¾ full—do NOT pack tightly
☐ Add detergent:

Liquid: Fill cap to line 1 or 2 (check bottle label)
Pods: Drop 1 pod into drum before adding clothes (Warning: keep pods away from children; toxic if ingested)

STEP 4: WASHER SETTINGS

☐ Wash cycle: Normal or Delicate
☐ Water temperature: COLD (safest for colors and fabrics)
☐ Spin cycle: Normal
☐ Press START

STEP 5: SET TIMER

☐ Set phone timer/alarm for when wash cycle ends (usually 30–45 minutes)
☐ Put phone reminder: "Transfer laundry to dryer NOW"

STEP 6: TRANSFER TO DRYER

☐ When timer goes off, go immediately to washer
☐ Remove all wet clothes
☐ Check drum to ensure nothing left behind

STEP 7: CLEAN LINT TRAP

☐ Open dryer door
☐ Pull out lint screen
☐ Peel off all lint and throw in trash
☐ Replace screen

STEP 8: LOAD DRYER

☐ Put wet clothes into dryer
☐ Don't overfill—leave room for clothes to tumble

STEP 9: DRYER SETTINGS

☐ Heat setting: Medium or Low (low is safer for fabrics)
☐ Time: 45–60 minutes (adjust based on load size)
☐ Press START

STEP 10: SET TIMER

☐ Set phone timer for when dryer cycle ends
☐ Put phone reminder: "Remove laundry and fold NOW"

STEP 11: REMOVE & FOLD/HANG

☐ When timer goes off, remove clothes promptly
☐ Fold or hang immediately (or within 1 hour to prevent wrinkles)
☐ Put clothes away in designated spots

Laundry day: Every _____________ at ________ AM/PM

Troubleshooting Laundry

Problem	Possible Causes	Solutions
Clothes sit in hamper for weeks	Executive function (forgetting, cannot initiate), task overwhelm, fatigue	- Set recurring phone alarm every week same day/time: "START LAUNDRY NOW" - Use simplified one-load system (everything together, cold water, normal settings) - Ask support person to "body double" (sit nearby while you do laundry) or send text reminder - Start with every-other-week if weekly is too much
Leaves wet clothes in washer; they smell mildewy	Forgets to transfer, cannot complete multi-step task	- Set LOUD phone alarm when wash cycle ends - Post bright sign on washer door: "TRANSFER TO DRYER NOW" - Have support person text when timer goes off - If repeatedly forgotten, consider wash-and-fold laundry service
Doesn't fold or put away; clean laundry piles grow	Folding is physically/cognitively difficult; no designated storage spots	- Skip folding entirely—use bins or baskets by clothing type (shirts bin, pants bin, underwear/socks bin) - Or use hangers for everything - Create photo labels for where each clothing type goes - Marie Kondo folding method may be easier than traditional (videos available)
Shrinks clothes or ruins colors	Incorrect settings (hot water, high heat)	- Always use COLD water and LOW or MEDIUM heat - Simplify to ONE setting for everything - Laminate setting instructions card and tape to washer/dryer - Air-dry delicates (bras, workout clothes) on drying rack
Sensory issues in laundry room (smells, sounds)	Detergent fragrances, machine noise, other people's products	- Use fragrance-free detergent exclusively - Wear noise-canceling headphones or earplugs - Wear mask or nose clip if chemical smells are overwhelming - Go during off-hours (early morning, late night) when fewer people using machines - Consider laundry pickup service if sensory barriers insurmountable
Loses socks constantly	Poor tracking, socks fall behind machines, mixed with others' laundry	- Use mesh laundry bag for all socks and underwear - Buy all identical socks (one color, one brand) so mixing doesn't matter - Check washer/dryer drum thoroughly after each load

Laundry Service Option

For young adults who cannot manage laundry independently despite accommodations and supports:

Wash-and-fold services: Drop off bag of dirty laundry, pick up clean and folded; cost typically $1.50–$2.50 per pound (Check local services via Google: "wash and fold near me")
Laundry pickup/delivery services: Some services pick up from home (e.g., Rinse, local services)
In-building staff support: Some group homes or supported living apartments include laundry assistance
Job coach or personal care assistant: Can do laundry initially with gradual hand-off of steps over months

No shame in using laundry services. Clean clothes are the goal—method of achieving that is flexible.

CLOTHING & LAUNDRY SAMPLE TRACKING LOG

MONTHLY LAUNDRY TRACKER (Example with sample data)

Week	Laundry Day Completed?	Loads Done	Clothes Put Away?	Notes
Week 1 (Jan 1-7)	✓ Yes	1	✓ Yes	Used bins instead of folding—worked well!
Week 2 (Jan 8-14)	✗ No	0	N/A	Forgot; did it Monday instead (Week 3)
Week 3 (Jan 15-21)	✓ Yes	2	½ Partial	Pants put away, shirts still in basket
Week 4 (Jan 22-28)	✓ Yes	1	✓ Yes	Set louder alarm—helped a lot

Month goal: Complete laundry 3 out of 4 weeks → ACHIEVED (3/4)

SECTION 5: FOOD & NUTRITION (COMPREHENSIVE PROTOCOLS)

Why Food Skills Matter

Food affects energy, mood, immune function, inflammation, gut health, cognitive function, and overall quality of life. Many autistic young adults have limited food repertoires, sensory-based food restrictions (often called "ARFID"—Avoidant/Restrictive Food Intake Disorder), GI issues, and difficulty with meal planning/execution. The goal is not gourmet cooking—it is safe, adequate nutrition with tolerable effort and sensory experience.

Sensory-Adapted Food Framework

Respecting Food Preferences and Restrictions

Many autistic people have strong food preferences based on texture, temperature, color, smell, brand, or packaging. This is not "picky eating"—it is neurodevelopmental and often has biomedical components (GI pain, enzyme deficiencies, oral motor issues, sensory processing differences).
Build skills with tolerated foods first, then gradually expand repertoire if desired and possible (expansion is not mandatory).
Never force or shame food choices. Food aversions can be trauma-inducing.

Core Safe Foods List

Work with your young adult to identify 10–15 foods they will reliably eat. Sample list:

Category	Examples
Proteins	Chicken nuggets (frozen), scrambled eggs, peanut butter (Nut Allergy Warning), cheese sticks, Greek yogurt, deli turkey slices
Carbs	White rice, pasta, white bread, crackers, cereal (specific preferred brands), tortillas
Fruits	Apples (specific variety), bananas, applesauce pouches, canned peaches
Vegetables	Baby carrots, cucumber slices, frozen peas, corn, potato (any form)
Snacks	Pretzels, granola bars (specific brand), chips (specific brand/flavor), popcorn
Drinks	Water, milk (Dairy Allergy Warning if lactose intolerant), juice boxes, specific soda

STEP-BY-STEP PROTOCOL: MICROWAVE BASICS

Preparation: Microwave Safety Rules

Teach and post these rules prominently:

MICROWAVE SAFETY RULES (Laminate and post on or near microwave)

☐ NO METAL in microwave (no foil, utensils, containers with metal trim/gold decoration)
☐ Use microwave-safe containers only (glass, ceramic, microwave-safe plastic—check bottom for symbol)
☐ Food gets HOT—use oven mitts or towel to remove containers
☐ Steam can burn—open containers slowly, tilt lid away from face
☐ If food sparks or smells like burning, press STOP immediately

Execution: Reheating Leftovers in Microwave

MICROWAVE REHEATING CHECKLIST

☐ Place food in microwave-safe bowl or plate
☐ Cover with microwave-safe lid, microwave cover, or damp paper towel (prevents splatters, keeps moisture in)
☐ Place in center of microwave turntable
☐ Set time: Start with 1–2 minutes for small portions
☐ Press START
☐ When timer beeps, use oven mitt or towel to carefully remove container
☐ Stir food and check temperature (careful—may be hot!)
☐ If not hot enough, return for 30-second intervals until desired temp
☐ Let cool 1–2 minutes before eating

Caution: Food may be hotter than container feels. Always test food temperature before eating.

STEP-BY-STEP PROTOCOL: SIMPLE STOVETOP COOKING (Supervised initially until safety demonstrated)

Preparation: Stovetop Safety Rules

STOVETOP SAFETY RULES (Laminate and post near stove)

☐ Never leave stove unattended while burner is on
☐ Keep pot/pan handles turned inward (not hanging over edge where they can be bumped)
☐ Keep flammable items away from burners (dish towels, paper, food packaging, loose sleeves)
☐ Know where fire extinguisher is located and how to use it
☐ Know how to call 911 in case of fire or burn emergency
☐ If fire occurs in pan, do NOT use water—cover with lid and turn off burner
☐ Turn off burner immediately after cooking

Execution: Scrambled Eggs on Stovetop

SCRAMBLED EGGS RECIPE CHECKLIST

Ingredients:

2 eggs (Egg Allergy Warning)
Small amount butter or oil (Dairy Allergy Warning if using butter)
Salt and pepper (optional)

Tools:

Bowl
Fork or whisk
Non-stick pan
Spatula
Stove

Steps:

☐ Gather all ingredients and tools before starting
☐ Crack 2 eggs into bowl
☐ Use fork to whisk eggs until yolk and white are completely mixed (about 20 seconds)
☐ Place pan on stove burner
☐ Turn burner knob to MEDIUM heat
☐ Add small amount of butter or oil to pan (about 1 teaspoon)
☐ Let butter melt (about 30 seconds)—do not let it burn
☐ Pour egg mixture into pan
☐ Let eggs sit without stirring for 15–20 seconds
☐ Use spatula to gently push eggs from edge to center, making slow stirring motions
☐ Continue stirring gently every 15–20 seconds
☐ Cook until eggs are no longer runny/wet (about 2–3 minutes total)
☐ Turn off burner immediately
☐ Use spatula to transfer eggs to plate
☐ Let pan cool completely before washing

Cooking time: 2–3 minutes
Makes: 1 serving

Troubleshooting Cooking

Problem	Possible Causes	Solutions
Fear of stove/fire; refuses to try	Past negative experience, sensory fear of heat, legitimate safety concern	- When ready, practice turning stove on/off with no cooking or food present - Progress to boiling water only (supervised) - Add simple recipes very gradually - Keep fire extinguisher in visible location - Never force; consider if stovetop cooking is necessary vs. microwave/electric appliances
Burns self frequently	Poor spatial awareness, motor coordination issues, impulsivity, sensory processing delay (doesn't register heat quickly)	- Use oven mitts for everything - Keep pot handles turned inward always - Reduce stove temp to LOW or MEDIUM only (never high) - Consider induction cooktop (safer—doesn't get hot to touch, only heats pan) - Occupational therapy evaluation for motor/sensory issues - Supervise closely until safety consistent for 20+ sessions
Forgets food is cooking; leaves stove on; burns food	Executive function (working memory, time blindness), distractibility, dissociation	- Set loud kitchen timer for every cooking task - Post large sign on door: "CHECK STOVE BEFORE LEAVING KITCHEN" - Use stove with auto-shutoff feature if available - Never cook when tired, distracted, or in sensory overload state - Supervise closely until very consistent (50+ successful sessions) - Consider if stovetop cooking is currently safe
Overwhelmed by recipes; shuts down at step 3	Executive function limits, working memory overload, processing speed issues	- Use maximum 3–5 step recipes only - Use picture-based recipe cards (photos of each step) - Master 3–5 simple meals and repeat them weekly (sameness reduces cognitive load) - Break recipe into "checkpoints"—complete step 1, take break, complete step 2, etc. - Video model: record yourself doing recipe, have them watch and pause at each step

Meal Planning and Grocery Shopping

Ultra-Simple Weekly Meal Planning Framework

WEEKLY MEAL PLANNER TEMPLATE (Example with sample data)

Day	Meal	Ingredients Needed	Prep Notes
Monday	Scrambled eggs + toast	Eggs, bread, butter (Egg/Dairy Warning)	5 min prep
Tuesday	Frozen pizza	Frozen cheese pizza (Gluten/Dairy Warning)	15 min bake
Wednesday	Pasta + jar sauce	Pasta, jar marinara sauce (Check for allergens)	10 min boil
Thursday	Chicken nuggets + frozen veggies	Frozen nuggets, frozen mixed vegetables	Microwave 5 min
Friday	Grilled cheese + soup	Bread, cheese slices, canned tomato soup (Gluten/Dairy Warning)	10 min prep
Saturday	Leftovers or repeat favorite	—	—
Sunday	Order takeout or repeat favorite	—	—

Grocery List for This Week:

☐ 1 dozen eggs
☐ 1 loaf bread
☐ 1 stick butter
☐ 1 frozen cheese pizza
☐ 1 box pasta
☐ 1 jar marinara sauce
☐ 1 bag frozen chicken nuggets
☐ 1 bag frozen mixed vegetables
☐ 1 package cheese slices
☐ 2 cans tomato soup

Grocery Shopping: Sensory-Adapted Strategy

GROCERY SHOPPING CHECKLIST

Before Shopping:

☐ Make list of items needed (write on phone notes or paper)
☐ Check what is already at home; cross off list
☐ Choose shopping time: early morning (7–9 AM) or late evening (after 8 PM) for fewer crowds
☐ Pack sensory kit: headphones, sunglasses, fidget item

During Shopping:

☐ Put on headphones if store is loud
☐ Follow list exactly (reduces decision fatigue)
☐ Use self-checkout if available (less social interaction)
☐ If overwhelmed, take break outside or in car

After Shopping:

☐ Put groceries away immediately in designated spots
☐ Take 30–60 min sensory break if needed

Alternative: Use grocery pickup or delivery (Instacart, Walmart+, Amazon Fresh) to avoid in-store sensory overload entirely.

Biomedical Considerations for Food & Nutrition (Educational discussion points for medical professionals)

Gut-Brain Connection in Autism

High prevalence of GI issues in autistic population: constipation, diarrhea, reflux, abdominal pain, bloating, nausea
Gut health affects: mood regulation, anxiety levels, inflammation, immune function, and potentially behavior
If significant GI symptoms present: Discuss with gastroenterologist or functional medicine provider; may involve testing for dysbiosis, SIBO, food sensitivities, enzyme deficiencies, inflammatory bowel conditions
(Warning: Do not start elimination diets or supplements without professional guidance)

Nutritional Deficiencies and Restricted Diets

Common deficiencies in autism population: Vitamin D, magnesium, zinc, B vitamins (especially B12, folate), omega-3 fatty acids, iron, calcium
Limited diets increase risk: If diet consists of fewer than 20 different foods, nutrient deficiencies likely
Consider: Working with registered dietitian familiar with autism and ARFID; supplementation may be appropriate under medical supervision
(Warning: Over-supplementation can cause toxicity; always test levels first and supplement under medical guidance; interactions with medications possible)

Blood Sugar Regulation and Mood/Energy

Erratic eating patterns (skipping meals, eating only carbs, very little protein/fat) can cause blood sugar swings
Blood sugar instability worsens: mood dysregulation, anxiety, irritability, focus, energy crashes, sleep issues
Strategy: Pair protein + complex carb + healthy fat at each meal/snack for more stable blood sugar (Example: apple + peanut butter (Nut Allergy Warning), cheese + crackers (Dairy Warning))

Inflammation and Food Sensitivities

Some individuals with PANS/PANDAS, autoimmune conditions, or chronic inflammation report symptom improvements with dietary modifications (gluten-free, dairy-free, low-histamine, specific carbohydrate diet, etc.)
These should be trialed under professional guidance with careful symptom tracking, nutrient adequacy monitoring, and clear outcome measures—not based on anecdotal internet advice
(Warning: Elimination diets can worsen ARFID, cause nutritional deficiencies, and create disordered eating patterns if not managed carefully)

FOOD & NUTRITION SAMPLE TRACKING LOG

WEEKLY MEAL TRACKER (Example with sample data)

Day	Breakfast	Lunch	Dinner	Snacks	Water (cups)	Notes
Mon	Toast + PB	Turkey sandwich	Pasta + sauce	Pretzels, apple	4	Good energy
Tue	Cereal	Frozen meal	Chicken nuggets + peas	Crackers	3	Forgot lunch, ate late
Wed	Skipped	Leftovers	Pizza	Chips, yogurt	2	Low energy, forgot breakfast
Thu	Eggs + toast	Soup + crackers	Grilled cheese	Granola bar	5	Felt better with breakfast
Fri	Yogurt	Sandwich	Takeout burger	Popcorn	3	Tired, ordered out
Sat	Pancakes	Leftovers	Pasta	Fruit snacks	4	Relaxed day
Sun	Cereal	Grilled cheese	Chicken + rice	Apple, cheese	4	Meal prep for next week

Weekly Goals:

Eat breakfast 5/7 days → ACHIEVED (6/7)
Drink 4+ cups water daily → PARTIAL (4/7 days)
Cook 3 meals at home → ACHIEVED (4 meals)

Next week focus: Remember breakfast daily, increase water intake

SECTION 6: CLEANING & HOME MAINTENANCE (COMPREHENSIVE PROTOCOLS)

Why Cleaning Matters

A clean, organized living space supports physical health (reduces allergens, mold, pests, illness transmission), mental health (reduces anxiety, improves focus and sleep), safety (prevents falls, fire hazards), and social functioning (allows guests, reduces shame). For autistic young adults, cleaning presents multiple challenges: sensory aversions to chemicals and textures, executive function demands (knowing where to start, sustaining effort), motor fatigue, and unclear standards ("clean enough" is subjective).

Sensory-Adapted Cleaning Framework

Core Sensory Modifications for Cleaning

Sensory Issue	Adaptation	Product/Tool Examples	Medical Warnings
Chemical smell sensitivity	Use fragrance-free, unscented products exclusively	Method Free + Clear, Seventh Generation Free & Clear, plain white vinegar + water (Vinegar Warning: strong smell; test tolerance)	(Avoid mixing cleaning products; dangerous fumes possible, especially bleach + ammonia)
Texture aversion (slimy, sticky)	Use microfiber cloths, disposable wipes, gloves	Microfiber cleaning cloths, latex-free gloves (Latex Allergy Warning), Clorox wipes (fragrance-free available)	None
Loud vacuum noise	Use quieter handheld or battery-powered vacuum	Handheld Dustbuster-style vacuum, robot vacuum (Roomba, Eufy), carpet sweeper	None
Visual clutter overwhelm	Clean one small zone at a time; use bins/baskets	15-minute timer method, labeled bins for categories	None
Fatigue from sustained effort	Break cleaning into 10-minute sessions	Kitchen timer, phone alarm, task list with 5-min tasks	None

The 10-Minute Cleaning Burst Method

Most autistic young adults succeed better with short, frequent cleaning sessions than long, exhausting deep-cleans.

10-MINUTE CLEANING BURST PHILOSOPHY:

Set timer for 10 minutes only
Choose one specific task or one small area
Work until timer beeps, then STOP (even if not finished)
Take break (15–30 minutes)
Do another 10-minute burst later if energy allows
Progress over perfection

STEP-BY-STEP PROTOCOL: DAILY TIDYING (5–10 MINUTES)

DAILY TIDY CHECKLIST (Do once daily, ideally same time—e.g., after dinner)

Kitchen (3 minutes):

☐ Put away any food left on counter
☐ Load dishes into dishwasher OR stack neatly in sink
☐ Wipe counters with damp cloth or cleaning wipe
☐ Take out trash if full

Living Space (3 minutes):
5. ☐ Pick up any items on floor and put in designated spots
6. ☐ Put dirty clothes in hamper
7. ☐ Stack books/papers neatly

Bathroom (2 minutes):
8. ☐ Hang up towel
9. ☐ Put toiletries back in designated spots
10. ☐ Quick wipe of sink if needed

Total time: 5–10 minutes

STEP-BY-STEP PROTOCOL: TAKING OUT TRASH

TAKING OUT TRASH CHECKLIST

When to do: When trash bag is ¾ full OR once per week on designated day (e.g., every Wednesday night before trash pickup)

Steps:

☐ Gather supplies: new trash bag, gloves (optional)
☐ Tie current trash bag closed with handles
☐ Lift bag out of trash can carefully (hold bottom if heavy)
☐ Carry bag to outdoor trash bin or dumpster
☐ Place bag inside bin; close lid
☐ Return inside
☐ Open new trash bag and place in trash can, folding edges over rim
☐ Wash hands with soap and water

Frequency: 1–2 times per week minimum

Troubleshooting:

Bag tears/leaks: Double-bag heavy trash; use stronger bags (Glad ForceFlex, Hefty Ultra Strong)
Forgets until overflowing: Set weekly phone alarm "Take out trash NOW" on night before trash pickup
Smell sensitivity: Wear mask; take trash out immediately when bag is ¾ full; use scented trash bags (Warning: may trigger sensory issues for some) OR use baking soda in bottom of can to absorb odors

STEP-BY-STEP PROTOCOL: WASHING DISHES (BY HAND)

WASHING DISHES BY HAND CHECKLIST

Frequency: Daily after meals (or once daily if using "soak method")

Supplies:

Dish soap (fragrance-free: Dawn Free & Clear, Seventh Generation) (Check for skin sensitivities)
Sponge or dish brush
Dish towel or drying rack
Gloves (optional, recommended for sensory issues)

Steps:

☐ Put on gloves if using (Latex Allergy Warning if latex gloves)
☐ Scrape large food scraps into trash
☐ Plug sink or fill basin with warm water (not hot—test temperature)
☐ Add small amount of dish soap (1–2 squirts)
☐ Place dishes in soapy water; let soak 2–5 minutes if food is stuck
☐ Use sponge/brush to scrub each dish:

Plates and bowls: scrub both sides
Cups/mugs: scrub inside and outside
Utensils: scrub all surfaces

☐ Rinse each item thoroughly under clean running water (remove all soap)
☐ Place on drying rack OR dry with dish towel
☐ Drain sink; wipe down sink area
☐ Put away dishes when dry (or leave on rack overnight)

Time: 10–15 minutes for full sink of dishes

Troubleshooting:

Problem	Solutions
Dishes pile up for days; overwhelming	- Use paper plates/plastic utensils temporarily (Warning: environmental impact; expensive long-term) - Wash dishes immediately after each meal (before food dries) - Use "one dish, one utensil" rule (wash and reuse same dish throughout day) - Set daily alarm "Wash dishes NOW" at same time - Ask support person to body-double
Texture of wet food on dishes causes distress	- Scrape food into trash immediately after eating - Wear thick rubber gloves (Latex Allergy Warning) - Use dish brush with long handle (no hand contact) - Soak dishes in hot soapy water 10 minutes first - Use disposable dishes temporarily if severe
Forgets dishes in sink; mold/smell develops	- Set strict rule: no dishes left overnight - Use dishwasher if available - Visual reminder sign on sink: "Wash before bed" - Take photo of clean sink as goal visual

STEP-BY-STEP PROTOCOL: LOADING & RUNNING DISHWASHER

DISHWASHER CHECKLIST (If dishwasher available)

Steps:

☐ Scrape large food scraps into trash
☐ Rinse dishes quickly if food is dried/stuck (optional; depends on dishwasher power)
☐ Load dishes into dishwasher:

Top rack: cups, mugs, small bowls, plastics
Bottom rack: plates, large bowls, pots/pans
Utensil basket: forks, spoons, knives (sharp end down for safety)

☐ Add dishwasher detergent:

Powder/gel: Fill detergent cup to line
Pod: Place 1 pod in detergent cup (Warning: keep pods away from children; toxic if ingested)

☐ Close dishwasher door firmly
☐ Select cycle: Normal or Light
☐ Press START
☐ When cycle complete (usually 1–2 hours), open door slightly to let steam escape and dishes cool
☐ Unload when fully cool (usually next morning):

Unload bottom rack first (prevents drips onto clean dishes below)
Put away all items in designated spots

Frequency: Run when dishwasher is ¾ full OR once daily

STEP-BY-STEP PROTOCOL: BATHROOM CLEANING (SIMPLIFIED)

BATHROOM CLEANING CHECKLIST

Frequency: Once per week (same day/time each week)

Supplies:

Bathroom cleaner (fragrance-free: Method Antibac Free + Clear, Seventh Generation) OR white vinegar + water in spray bottle (Vinegar Warning: strong smell)
Toilet bowl cleaner (Clorox, Lysol—fragrance-free versions available)
Toilet brush
Cleaning cloths or paper towels
Gloves (Latex Allergy Warning)

Steps:

TOILET:

☐ Put on gloves
☐ Squirt toilet bowl cleaner inside toilet bowl, under rim
☐ Let sit 5 minutes (set timer)
☐ Scrub inside of bowl with toilet brush, including under rim
☐ Flush toilet
☐ Spray outside of toilet (seat, lid, base) with bathroom cleaner
☐ Wipe with cloth/paper towels
☐ Throw away paper towels OR rinse cloth in sink

SINK:
9. ☐ Spray sink, faucet, counter with bathroom cleaner
10. ☐ Wipe all surfaces with cloth/paper towel
11. ☐ Rinse sink with water

MIRROR:
12. ☐ Spray mirror with glass cleaner OR use damp cloth
13. ☐ Wipe until streak-free

FLOOR:
14. ☐ Pick up any items on floor
15. ☐ Sweep or vacuum floor
16. ☐ (Optional) Mop with floor cleaner or damp mop

Time: 15–20 minutes

Troubleshooting:

Problem	Solutions
Overwhelmed by chemicals; can't breathe	- Use plain white vinegar + water (1:1 mix) as all-purpose cleaner - Open window or turn on fan for ventilation - Wear mask while cleaning - Use fragrance-free products only - Take breaks; step outside between tasks
Never cleans bathroom; uses filthy toilet	- Post visual reminder on bathroom door - Set weekly alarm "Clean bathroom NOW" - Start with 5-minute toilet-only cleaning (skip rest) - Have support person assist first few times - Consider professional cleaning service if insurmountable
Forgets to buy cleaning supplies	- Keep backup supplies in cabinet - Add to grocery list when supply is ½ empty - Use subscription delivery (Amazon Subscribe & Save)

STEP-BY-STEP PROTOCOL: VACUUMING OR SWEEPING FLOORS

FLOOR CLEANING CHECKLIST

Frequency: Once per week OR as needed (spills, visible dirt)

Supplies:

Vacuum cleaner OR broom + dustpan
(Optional) Robot vacuum (Roomba, Eufy) for hands-free cleaning

Steps for Vacuuming:

☐ Pick up large items from floor (clothes, toys, papers)
☐ Plug in vacuum
☐ Put on noise-canceling headphones if vacuum is loud
☐ Start in far corner of room; work backward toward door
☐ Push vacuum forward and pull back in overlapping rows
☐ Move furniture if possible; vacuum under/behind
☐ Empty vacuum canister or replace bag when full
☐ Unplug and store vacuum

Steps for Sweeping:

☐ Pick up large items from floor
☐ Start in far corner; sweep toward center of room
☐ Use short, quick strokes to gather dirt into pile
☐ Sweep pile into dustpan
☐ Empty dustpan into trash
☐ Repeat for each room

Time: 10–20 minutes depending on space

Troubleshooting:

Problem	Solutions
Vacuum noise causes sensory overload	- Use quieter handheld vacuum or carpet sweeper - Wear noise-canceling headphones or earplugs - Use robot vacuum and leave room while it runs - Sweep instead of vacuum
Floor stays dirty; never cleans	- Set weekly alarm - Start with one room only - Use robot vacuum (press button and leave) - Reward system for completing task

WEEKLY CLEANING SCHEDULE (SAMPLE)

WEEKLY CLEANING SCHEDULE (Customize to your space and needs)

Day	Task	Time Needed	Notes
Monday	Take out trash	5 min	Night before trash pickup
Tuesday	Daily tidying only	5 min	Light day
Wednesday	Vacuum/sweep floors	15 min	One room at a time
Thursday	Daily tidying only	5 min	Light day
Friday	Bathroom cleaning	20 min	Use checklist
Saturday	Wash dishes, wipe counters	15 min	Catch-up day
Sunday	Change bed sheets (optional)	10 min	Every 2 weeks minimum

Daily (every day): 5-minute tidy after dinner

CLEANING SAMPLE TRACKING LOG

WEEKLY CLEANING TRACKER (Example with sample data)

Task	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly Total
Daily 5-min tidy	✓	✓	✗	✓	✓	✓	✓	6/7
Take out trash	✓	—	—	—	—	—	—	1/1
Vacuum/sweep	—	—	✓	—	—	—	—	1/1
Bathroom clean	—	—	—	—	✗	—	—	0/1
Dishes washed	✓	✓	✗	✓	✓	✓	✓	6/7

Notes for this week:

Wed: sensory overload day, skipped cleaning
Fri: Forgot bathroom cleaning—will do Saturday instead
Overall: Good progress on daily tasks!

Next week goal: Remember bathroom cleaning on Friday (set louder alarm)

SECTION 7: TIME MANAGEMENT & DAILY ROUTINES (COMPREHENSIVE PROTOCOLS)

Why Routines Matter

Predictable daily routines reduce decision fatigue, support executive function, improve sleep, increase task completion, and reduce anxiety. Autistic individuals often thrive on routine but may struggle to create and maintain routines independently due to time blindness, poor interoception (not noticing body signals like hunger or fatigue), and difficulty with task initiation.

The Three Core Daily Routines

Morning Routine: Waking → hygiene → dressing → breakfast → leaving/starting day
Evening Routine: Dinner → tidying → hygiene → wind-down → sleep
Transition Routines: Between major activities (leaving house, arriving home, starting work/school, ending work/school)

STEP-BY-STEP PROTOCOL: BUILDING A MORNING ROUTINE

Morning Routine Framework

Goal: Wake up, complete essential tasks, feel prepared for the day

Time needed: 45–90 minutes (varies by individual)

SAMPLE MORNING ROUTINE CHECKLIST

Target wake time: _______ AM

Phase 1: WAKE (10 minutes)

☐ Alarm goes off at target time
☐ Turn off alarm (place phone across room so must get out of bed)
☐ Open curtains/turn on light (helps wake body)
☐ Stretch or move body briefly
☐ Use bathroom

Phase 2: HYGIENE (20–30 minutes)
6. ☐ Shower OR wash face/hands/underarms at sink
7. ☐ Brush teeth
8. ☐ Apply deodorant
9. ☐ Brush/style hair
10. ☐ (Optional) Shave if needed

Phase 3: DRESS (10 minutes)
11. ☐ Check weather on phone
12. ☐ Choose weather-appropriate outfit
13. ☐ Get dressed (including socks and shoes if leaving house)

Phase 4: BREAKFAST & MEDICATIONS (15–20 minutes)
14. ☐ Take any morning medications with water
15. ☐ Eat breakfast (simple: toast + eggs, cereal, yogurt + fruit)
16. ☐ Drink water or other beverage

Phase 5: PREPARE TO LEAVE (10 minutes) (if applicable)
17. ☐ Check backpack/bag (keys, wallet, phone, needed items)
18. ☐ Check phone calendar for today's appointments
19. ☐ Put on jacket/coat if needed
20. ☐ Leave at target time

Total routine time: 60–80 minutes

Troubleshooting Morning Routines

Problem	Possible Causes	Solutions
Cannot wake up; hits snooze 10+ times	Poor sleep quality, insufficient sleep, medication side effects, circadian rhythm disorder, depression	- Set alarm 30 min earlier than needed to allow snooze time - Use loud alarm across room (forces getting out of bed) - Use sunrise alarm clock (gradual light wakes gently) - Address sleep quality: consistent bedtime, sleep hygiene, medical evaluation - Discuss medication timing with prescriber (Warning: do not adjust medications without medical guidance)
Gets stuck in bed scrolling phone for hours	Executive function (transition difficulty), phone addiction/hyperfocus, avoidance of day's demands	- Charge phone across room at night (not within reach in bed) - Use app blockers (Freedom, Screen Time) to limit morning phone use - Rule: "No phone until after breakfast" - Address underlying avoidance: anxiety, depression, overwhelming schedule
Rushes through routine; skips steps; arrives late	Time blindness, poor time estimation, unrealistic routine length	- Use visual timer (Time Timer app, physical timer) - Allow 15-minute buffer beyond estimated time - Laminate checklist and post on bathroom mirror - Practice routine on weekend to time accurately - Set individual alarms for each phase (7:00 wake, 7:30 shower done, 8:00 leave)
Shuts down mid-routine; cannot continue	Sensory overload, decision fatigue, too many steps, morning anxiety	- Simplify routine (reduce from 20 steps to 5 essential steps) - Lay out clothes night before (eliminate decision) - Allow 10-min "buffer time" between phases to regulate - Address anxiety with therapist or medication (consult prescriber)

STEP-BY-STEP PROTOCOL: BUILDING AN EVENING ROUTINE

Evening Routine Framework

Goal: Wind down from day, complete hygiene, prepare for good sleep

Time needed: 45–60 minutes

SAMPLE EVENING ROUTINE CHECKLIST

Target start time: _______ PM (ideally 1–2 hours before bedtime)

Phase 1: DINNER & CLEANUP (30 minutes)

☐ Eat dinner
☐ Take evening medications if applicable
☐ Clear table and put away food
☐ Wash dishes OR load dishwasher
☐ Wipe counters

Phase 2: PREPARE FOR TOMORROW (10 minutes)
6. ☐ Check phone calendar for tomorrow's appointments
7. ☐ Lay out tomorrow's outfit
8. ☐ Pack bag if leaving house (keys, wallet, phone, needed items)
9. ☐ Plug in phone to charge (across room, not by bed)

Phase 3: HYGIENE (15 minutes)
10. ☐ Brush teeth thoroughly
11. ☐ Wash face
12. ☐ Take any nighttime medications
13. ☐ Use bathroom
14. ☐ Change into comfortable sleepwear

Phase 4: WIND-DOWN (30–60 minutes)
15. ☐ Dim lights throughout home
16. ☐ Avoid screens 30–60 min before bed (use blue light filter if must use)
17. ☐ Quiet, calming activities:
- Read book
- Listen to calm music or audiobook
- Gentle stretching or yoga
- Journaling
- Breathing exercises
18. ☐ Get into bed at target time

Target bedtime: _______ PM

Troubleshooting Evening Routines

Problem	Possible Causes	Solutions
Stays up until 2–4 AM; cannot fall asleep	Delayed sleep phase syndrome (DSPS), phone/screen hyperfocus, anxiety, circadian rhythm disorder	- Medical evaluation for sleep disorders - Melatonin supplementation (Warning: consult doctor first; can interact with medications; not appropriate for everyone) - Blue light blocking glasses after sunset - App timers to force phone shutdown at specific time - Consistent bedtime even on weekends - Bright light therapy in morning
Forgets nighttime hygiene; goes to bed without brushing teeth	Executive function (forgetting), too tired, apathy	- Set phone alarm 1 hour before target bedtime: "Start evening routine" - Laminated checklist on bathroom mirror - Link to existing behavior: "After dinner, immediately start hygiene" - Simplify: if full routine too much, do only teeth + face + meds
Lies in bed awake for hours	Anxiety, racing thoughts, overstimulation from day, insomnia, pain	- Do not lie in bed awake >20 min—get up, do calm activity, return when sleepy - Address anxiety: therapy, breathing exercises, meditation, medication (consult prescriber) - Pain management: discuss with doctor - Sleep hygiene: cool room (65–68°F), dark, white noise

TIME MANAGEMENT TOOLS

Tool	Purpose	How to Use	Examples
Visual Timer	Shows time passing visually; combats time blindness	Set for task duration; watch red section shrink as time passes	Time Timer app, physical Time Timer, online timer
Phone Alarms	External prompts for routine tasks	Set recurring daily alarms for wake, meals, meds, bedtime	iPhone Clock app, Android Clock app
Visual Schedule	Shows day's structure at a glance	Create daily schedule with times and activities; check off as completed	Paper planner, Google Calendar, Tiimo app
Checklist Apps	Track daily tasks and habits	Check off items as completed; tracks streaks	Habitica, Streaks, Todoist, Microsoft To Do
Body Doubling	External accountability and co-regulation	Have another person present (in person or video call) while completing tasks	Friend, family, online body-doubling services (Focusmate)

DAILY ROUTINE SAMPLE TRACKING LOG

DAILY ROUTINE ADHERENCE TRACKER (Example with sample data)

Day	Woke On Time?	Morning Routine Completed?	Evening Routine Completed?	Bedtime On Time?	Notes
Mon	✓ Yes (7:00 AM)	✓ Full routine	✓ Full routine	✓ Yes (10:30 PM)	Great day!
Tue	✗ Late (8:30 AM)	½ Partial (skipped shower)	✓ Full routine	✓ Yes (10:45 PM)	Overslept, rushed
Wed	✓ Yes (7:00 AM)	✓ Full routine	✗ No (stayed up late)	✗ Late (1:00 AM)	Got hyperfocused on game
Thu	✗ Late (9:00 AM)	✗ Minimal (only dressed)	½ Partial (teeth only)	✗ Late (12:30 AM)	Exhausted from late night
Fri	✓ Yes (7:15 AM)	✓ Full routine	✓ Full routine	✓ Yes (10:30 PM)	Back on track
Sat	✗ Slept in (10:00 AM)	½ Partial	✓ Full routine	✓ Yes (11:00 PM)	Weekend, slept in
Sun	✓ Yes (8:00 AM)	✓ Full routine	✓ Full routine	✓ Yes (10:30 PM)	Prepared for Monday

Weekly Summary:

Woke on time: 4/7 days
Morning routine: 4/7 full, 2/7 partial
Evening routine: 5/7 full
Bedtime on time: 5/7 days

Pattern noticed: Late bedtime Wednesday → cascading exhaustion Thursday
Next week goal: Set "start wind-down" alarm at 9:00 PM to prevent late nights

SECTION 8: MONEY & BUDGETING BASICS (COMPREHENSIVE PROTOCOLS)

Why Money Management Matters

Understanding money, tracking spending, staying within budget, and avoiding scams are essential for independent or supported living. Many autistic young adults struggle with: abstract money concepts, impulsive spending, difficulty tracking expenses, vulnerability to online scams, and anxiety around financial discussions.

Money Management Foundational Concepts

Core Money Concepts to Teach:

Money has value: Different amounts of money can buy different things
Money is limited: Once spent, it's gone until more is earned
Income vs. Expenses: Money coming in (job, benefits, family support) vs. money going out (rent, food, bills)
Needs vs. Wants: Essentials (food, housing, meds) come before luxuries (games, eating out, toys)
Budget: A plan for how to spend money each month
Scams: People may try to trick you into giving them money or information

STEP-BY-STEP PROTOCOL: USING A DEBIT CARD SAFELY

DEBIT CARD BASICS CHECKLIST

Before First Use:

☐ Understand that debit card uses your money from your bank account (not borrowed money like credit card)
☐ Know your 4-digit PIN number (memorize it; do NOT write it on card or tell others)
☐ Set up mobile banking app on phone to check balance easily

Using Debit Card in Store:

☐ Check bank balance before shopping (to ensure enough money)
☐ Bring items to checkout
☐ Tell cashier "Debit" when asked payment method
☐ Insert or tap card at card reader
☐ Enter PIN when prompted (shield keypad with hand)
☐ Wait for "Approved" message
☐ Take receipt
☐ Take card and put back in wallet immediately
☐ Check balance later to confirm charge is correct

Using Debit Card Online:

☐ Only shop on secure websites (look for "https://" and padlock icon in address bar)
☐ Enter card number, expiration date, CVV (3-digit code on back)
☐ Enter billing address exactly as listed with bank
☐ Complete purchase
☐ Save confirmation email
☐ Check bank app within 24 hours to confirm charge

Safety Rules:

☐ NEVER give card number or PIN to someone who calls or emails asking for it (SCAM)
☐ NEVER let someone else use your card
☐ Check bank account weekly for unauthorized charges
☐ If card is lost or stolen, call bank immediately to cancel

STEP-BY-STEP PROTOCOL: CREATING A SIMPLE MONTHLY BUDGET

SIMPLE MONTHLY BUDGET TEMPLATE (Example with sample data)

INCOME (Money Coming In):

Source	Amount
Job/wages	$800
SSI/SSDI benefits	$914
Family support	$200
TOTAL INCOME	$1,914

EXPENSES (Money Going Out):

Category	Budgeted Amount	Actual Spent	Difference
NEEDS (Essentials)
Rent/housing	$600	$600	$0
Utilities (electric, water)	$80	$75	+$5
Phone bill	$50	$50	$0
Groceries/food	$300	$340	−$40 (over)
Medications	$40	$40	$0
Transportation (bus pass, gas)	$60	$60	$0
Laundry	$20	$15	+$5
Subtotal Needs	$1,150	$1,180	−$30
WANTS (Non-Essentials)
Eating out/takeout	$100	$150	−$50 (over)
Entertainment (games, movies)	$80	$120	−$40 (over)
Clothing	$50	$0	+$50
Hobbies	$50	$30	+$20
Subtotal Wants	$280	$300	−$20
Savings	$100	$50	−$50
TOTAL EXPENSES	$1,530	$1,530	$0

Money left over: $1,914 income − $1,530 expenses = $384 remaining

Analysis:

Overspent on groceries, eating out, and entertainment
Underspent on clothing and hobbies
Did not meet savings goal
Next month: Reduce eating out to $80; move $20 to groceries budget

Tracking Spending: Methods

Method	How It Works	Best For	Tools
Envelope System	Put cash for each category in labeled envelopes; when envelope is empty, stop spending in that category	Visual learners, concrete thinkers, people who overspend with cards	Physical envelopes, cash
Bank App Tracking	Check bank app daily; note what was spent	People comfortable with phones, digital natives	Bank mobile app, Mint app
Spending Log	Write down every purchase in notebook or spreadsheet	People who like writing, detailed trackers	Paper notebook, Excel, Google Sheets
Receipts in Jar	Keep all receipts in jar; review weekly	Visual reminder of spending	Physical jar, receipts

Recognizing and Avoiding Scams

COMMON SCAMS TARGETING VULNERABLE ADULTS:

Scam Type	How It Works	Red Flags	What to Do
Phone Call Scam	Caller claims to be from IRS, Social Security, bank, or utility company; demands immediate payment or threatens arrest	Urgent tone, demands immediate payment, asks for gift cards, threatens arrest	Hang up immediately. Real agencies do not call demanding payment. Call the agency back using official number from their website.
Email/Text Phishing	Email or text claims account has problem; includes link to "verify" information	Misspellings, urgent language, link to fake website	Do not click link. Go directly to company website by typing URL yourself.
Romance Scam	Person on dating site/social media builds relationship, then asks for money for "emergency"	Professes love quickly, never meets in person, asks for money, sob story	Never send money to someone you haven't met in person. Block and report.
Tech Support Scam	Pop-up or call claims computer has virus; asks for remote access or payment	Unsolicited contact, urgent virus warning, asks for remote access	Do not give remote access. Close pop-up. Hang up. Run legitimate antivirus.
Fake Charity	Call or door-to-door request for donation after disaster/holiday	Pressure to donate immediately, vague about how money is used	Research charity first (CharityNavigator.org). Never give to unsolicited requests.

GOLDEN RULE: When in doubt, say "I need to think about it" and ask a trusted person for help.

MONEY MANAGEMENT SAMPLE TRACKING LOG

DAILY SPENDING LOG (Example with sample data for one week)

Date	Item/Service	Category	Amount	Payment Method	Running Balance
Mon 1/6	Grocery store	Groceries	$42.00	Debit card	$1,872.00
Mon 1/6	Coffee shop	Eating out	$6.50	Debit card	$1,865.50
Tue 1/7	Phone bill	Utilities	$50.00	Auto-pay	$1,815.50
Wed 1/8	Gas station	Transportation	$25.00	Debit card	$1,790.50
Wed 1/8	Fast food	Eating out	$12.00	Debit card	$1,778.50
Thu 1/9	Pharmacy	Medications	$15.00	Debit card	$1,763.50
Fri 1/10	Movie ticket	Entertainment	$14.00	Debit card	$1,749.50
Fri 1/10	Restaurant	Eating out	$28.00	Debit card	$1,721.50
Sat 1/11	Grocery store	Groceries	$55.00	Debit card	$1,666.50

Weekly spending total: $247.50
Eating out total this week: $46.50 (budget is $25/week—over by $21.50)
Action: Pack lunch next week to reduce eating out

SECTION 9: MEDICATION & HEALTH MANAGEMENT (COMPREHENSIVE PROTOCOLS)

Why Medication Management Matters

For young adults taking daily medications (psychiatric medications, seizure medications, hormone treatments, PANS/PANDAS treatments, etc.), consistent adherence is critical for symptom management, safety, and preventing medical crises. Missing doses can cause: symptom relapse, withdrawal effects, seizures (for some medications), or treatment failure.

Medication Management Challenges for Autistic Adults

Executive function: Forgetting to take medication, losing track of whether already taken
Interoception deficits: Not noticing when symptoms worsen due to missed doses
Side effects: May not communicate side effects clearly to prescribers
Refill management: Forgetting to order refills until medication runs out
Multiple medications: Confusing which med to take when

STEP-BY-STEP PROTOCOL: SETTING UP A MEDICATION SYSTEM

MEDICATION ORGANIZATION CHECKLIST

Step 1: Gather All Medications

☐ Collect all prescription medications
☐ Collect all over-the-counter medications (vitamins, supplements, allergy meds, pain relievers)
☐ Check expiration dates; discard any expired medications (return to pharmacy for safe disposal)

Step 2: Create Medication List

☐ Make a list including:

Medication name (brand and generic)
Dosage (e.g., "50 mg")
Frequency (e.g., "once daily in morning")
What it treats/why taking it
Prescriber's name
Pharmacy name and phone number

Example Medication List:

Medication Name	Dosage	Frequency	Purpose	Prescriber	Pharmacy
Sertraline (Zoloft)	100 mg	Once daily, morning	Anxiety/OCD	Dr. Smith	CVS, 555-1234
Melatonin (Warning: supplement; consult doctor first)	3 mg	Once daily, bedtime	Sleep	Self (OTC)	Walmart
Loratadine (Claritin) (Warning: may cause drowsiness in some)	10 mg	Once daily, morning	Allergies	Dr. Johnson	CVS, 555-1234

☐ Print this list and keep copies in: wallet, medication organizer, phone (photo or note), give copy to trusted support person

Step 3: Choose Organization Method

Method	How It Works	Best For	Example Products
Weekly Pill Organizer	7-day box with compartments for each day; some have AM/PM sections	Simple medication schedules (1-3 meds, 1-2 times daily)	Basic 7-day organizer at any pharmacy
Monthly Pill Organizer	30-day organizer with compartments	People who fill medications monthly and want to prep once	MEDca Monthly Pill Organizer
Automated Pill Dispenser	Electronic device that beeps/lights up at scheduled times and dispenses correct dose	Complex schedules, memory issues, safety concern of overdosing	MedCenter System, e-pill Automatic Pill Dispenser
Medication App with Reminders	Phone app tracks medications and sends reminders	People always near phone, comfortable with technology	Medisafe, MyTherapy, Round Health

Step 4: Set Up Reminder System

☐ Set daily phone alarms for each medication time (e.g., 8:00 AM "Take morning meds", 10:00 PM "Take bedtime meds")
☐ Use medication app with notifications (Medisafe recommended)
☐ Place medication organizer in highly visible spot (on nightstand, on kitchen counter, next to toothbrush)
☐ Use visual cue: sticky note on bathroom mirror "Did you take meds?"

Step 5: Create Refill System

☐ Set phone reminder 7 days before medications will run out (count pills; set alarm for one week before empty)
☐ Use pharmacy auto-refill service if available (most major pharmacies offer this—CVS, Walgreens, etc.)
☐ Keep pharmacy phone number saved in phone contacts
☐ Set up text alerts from pharmacy when refill is ready

STEP-BY-STEP PROTOCOL: TAKING DAILY MEDICATIONS

DAILY MEDICATION ROUTINE CHECKLIST

Morning Medications:

☐ Alarm goes off at scheduled time (e.g., 8:00 AM)
☐ Go to medication organizer location
☐ Open today's compartment (check date/day to confirm correct compartment)
☐ Pour pills into hand
☐ Count pills—does this match expected number? (If wrong number, STOP and check medication list)
☐ Take pills with full glass of water (8 oz)
☐ Check: Is compartment now empty? ✓
☐ (Optional) Check off on tracking sheet or mark in app

Evening Medications (if applicable):

☐ Alarm goes off at scheduled time (e.g., 10:00 PM)
☐ Repeat steps above for evening compartment

Special Considerations:

Food requirements: Some medications must be taken with food; others on empty stomach. Check medication list.
Cannot swallow pills: Discuss with prescriber—some medications available in liquid form; some can be crushed (Warning: do NOT crush extended-release or enteric-coated pills without asking pharmacist first)

STEP-BY-STEP PROTOCOL: CALLING PHARMACY FOR REFILL

PHARMACY REFILL CALL SCRIPT

Before calling:

☐ Have medication bottle in hand (need prescription number)
☐ Have pharmacy phone number ready
☐ Have insurance card nearby (if needed)

Script to read:

"Hi, my name is [Your Name], date of birth [MM/DD/YYYY]. I need to refill a prescription.

Prescription number: [read number from bottle]
Medication name: [name of medication]
When can I pick this up?

[Wait for response]

Do I have any refills remaining? [If no refills remaining, ask:] Can you contact my doctor for a new prescription?

[Confirm pickup time]

Thank you."

After calling:

☐ Write down pickup date/time
☐ Set phone reminder for pickup day
☐ Pick up medication on scheduled day
☐ Verify medication name and dosage on label match your medication list before leaving pharmacy

Alternative: Most pharmacies now have apps or websites where you can request refills online (CVS, Walgreens, Walmart, Kroger, etc.)—may be easier than phone call.

Troubleshooting Medication Adherence

Problem	Possible Causes	Solutions
Forgets to take meds; misses doses frequently	Executive function, no external reminders, medication not visible	- Set multiple loud phone alarms with specific labels - Use automated pill dispenser that beeps until pills taken - Place organizer in unavoidable location (on top of phone at night, in front of coffee maker) - Use medication app with persistent notifications (Medisafe) - Have support person text daily reminder
Cannot remember if already took meds today	Working memory deficit, dissociation, routine disruption	- Use pill organizer—if today's compartment is empty, you took it - Check off on paper tracking sheet immediately after taking - Take "selfie" after taking meds as proof - Use medication app that logs when you confirm dose taken
Side effects are intolerable; stops taking meds	Medication side effects (nausea, drowsiness, weight gain, emotional blunting, etc.)	- Do NOT stop medications abruptly (Warning: dangerous for some medications—withdrawal, rebound, seizures possible) - Call prescriber immediately to discuss side effects - May need: dose adjustment, different medication, or timing change - Keep taking medication until prescriber gives new instructions unless side effect is medical emergency
Runs out of medication; forgot to refill	Executive function, poor planning, not noticing supply getting low	- Use pharmacy auto-refill service - Set phone reminder 7 days before running out - When picking up refill, immediately set next reminder - Ask support person to check medication supply weekly - Order 90-day supply if possible (reduces refill frequency)
Refuses to take medications; says "I don't need them"	Feeling better and thinks meds no longer needed, anosognosia (lack of insight into illness), medication fatigue, side effects	- Educate: "Feeling better means medication is working, not that you don't need it" - Discuss concerns with prescriber—not support person's decision to override - Address side effects or medication burden - Psychiatric evaluation if anosognosia present

MEDICATION TRACKING LOG (Example with sample data)

WEEKLY MEDICATION ADHERENCE TRACKER

Date	Morning Meds Taken?	Time Taken	Evening Meds Taken?	Time Taken	Side Effects Noted
Mon 1/6	✓ Yes	8:15 AM	✓ Yes	10:00 PM	None
Tue 1/7	✓ Yes	8:00 AM	✓ Yes	10:30 PM	None
Wed 1/8	✗ No (forgot)	—	✓ Yes	10:00 PM	Felt more anxious Wed afternoon
Thu 1/9	✓ Yes	9:00 AM (late)	✓ Yes	10:00 PM	None
Fri 1/10	✓ Yes	8:00 AM	✓ Yes	11:00 PM	None
Sat 1/11	✓ Yes	10:00 AM (slept in)	✓ Yes	10:30 PM	None
Sun 1/12	✓ Yes	8:30 AM	✓ Yes	10:00 PM	None

Weekly adherence: Morning 6/7 (86%), Evening 7/7 (100%)
Pattern noticed: Forgot Wed morning → anxiety increased → set backup alarm for morning meds
Action for next week: Two alarms (8:00 AM and 8:15 AM backup)

SECTION 10: SAFETY & EMERGENCY PREPAREDNESS (COMPREHENSIVE PROTOCOLS)

Why Safety Skills Matter

Understanding and responding to emergencies (fire, severe injury, medical crisis, dangerous situations) can save lives. Many autistic young adults struggle with: recognizing when situations are dangerous, knowing when to call 911 vs. handle independently, executing safety responses during panic, and communicating clearly with emergency responders.

Core Safety Concepts to Teach

When to call 911: Life-threatening emergencies only (fire, serious injury, medical emergency, crime in progress, immediate danger)
When NOT to call 911: Non-emergencies (power outage, noise complaint, lost item, general questions)
Basic first aid: Treating minor cuts, burns, choking
Fire safety: Smoke alarm response, evacuation, stop-drop-roll
Home security: Locking doors/windows, not opening door to strangers
Personal safety: Boundaries, saying no, recognizing dangerous situations

STEP-BY-STEP PROTOCOL: WHEN AND HOW TO CALL 911

WHEN TO CALL 911 CHECKLIST

Call 911 immediately if:

☐ There is a fire in your home or building
☐ Someone is not breathing or having trouble breathing
☐ Someone is unconscious or unresponsive
☐ Someone is having a seizure that lasts more than 5 minutes OR is their first seizure
☐ Someone is having chest pain or signs of heart attack
☐ Someone has severe bleeding that won't stop
☐ Someone has a severe injury (broken bone, head injury, severe burn)
☐ Someone is choking and cannot breathe
☐ There is a crime happening now (assault, break-in, violence)
☐ You feel you are in immediate danger

Do NOT call 911 for:

Medication refill questions (call pharmacy or doctor's office)
Power outage (call utility company)
Noise complaint (call non-emergency police line)
General health questions (call nurse line or doctor's office)
Lost item
Dead animal
Questions about laws

911 CALL SCRIPT

Practice this script regularly. Keep a printed copy near phone.

What to say when 911 answers:

"I need help. This is an emergency.

My location is: [full address, including apartment number if applicable]

The emergency is: [state what is happening in one sentence: "There is a fire in my kitchen" OR "Someone is unconscious and not breathing" OR "Someone broke into my home"]

[Answer any questions the 911 operator asks]

My name is: [Your name]

My phone number is: [Your phone number]

I am autistic and may need extra time to answer questions. Please speak slowly and clearly.

[Follow any instructions the operator gives—do NOT hang up until operator says it's okay]"

STEP-BY-STEP PROTOCOL: RESPONDING TO SMOKE ALARM

SMOKE ALARM RESPONSE CHECKLIST

When smoke alarm sounds:

☐ STOP what you are doing immediately
☐ Check for smoke or fire:

If you see smoke or fire → GO TO STEP 3 (EVACUATE)
If no smoke/fire visible → may be false alarm (burnt toast, steam from shower)

If there IS smoke or fire:

☐ GET OUT IMMEDIATELY—do NOT stop to gather belongings
☐ Close doors behind you as you leave (slows fire spread)
☐ Use stairs, never elevator
☐ Go to pre-planned meeting spot outside (front lawn, across street, parking lot—decide this in advance)
☐ Call 911 from safe location outside
☐ Do NOT go back inside for any reason
☐ Wait for fire department to arrive and clear building

If there is NO smoke or fire (false alarm):

☐ Determine cause (burnt food, steam, dust, low battery)
☐ Fan smoke alarm with towel or open windows to clear air
☐ Do NOT remove battery from smoke alarm
☐ If alarm continues beeping and no cause found, call building maintenance or fire department non-emergency line for check

Practice fire evacuation route once per month.

STEP-BY-STEP PROTOCOL: BASIC FIRST AID FOR MINOR CUTS

TREATING MINOR CUTS CHECKLIST

Supplies needed (keep in first aid kit):

Soap
Clean water
Clean cloth or gauze pads
Antibiotic ointment (Neosporin, Bacitracin) (Warning: some people allergic to Neosporin—discontinue if rash develops)
Adhesive bandages (Band-Aids)
Medical tape (if larger cut)

Steps:

☐ Wash your hands with soap and water first (prevents infection)
☐ Stop the bleeding:

Apply gentle pressure with clean cloth or gauze
Hold for 3–5 minutes
If bleeding doesn't stop after 10 minutes of pressure → call doctor or go to urgent care

☐ Clean the cut:

Rinse cut under clean running water for 1–2 minutes
Gently wash around cut with soap (not inside cut)
Pat dry with clean cloth

☐ Apply antibiotic ointment: Small amount on cut (Warning: skip if allergic)
☐ Cover with bandage:

Place bandage over cut
Change bandage daily or if it gets wet/dirty

☐ Watch for signs of infection:

Increasing redness, swelling, warmth around cut
Pus or foul smell
Red streaks spreading from cut
Fever
If any of these occur → call doctor or go to urgent care

When to seek medical care instead of treating at home:

Cut is deep (can see fat or bone)
Cut is gaping open
Cut is on face (may need stitches to minimize scarring)
Cut is from animal/human bite (Warning: high infection risk; need antibiotics)
Cut is from rusty metal (Warning: tetanus risk; may need tetanus shot)
Bleeding won't stop after 10 minutes of pressure

STEP-BY-STEP PROTOCOL: BASIC FIRST AID FOR MINOR BURNS

TREATING MINOR BURNS CHECKLIST

Types of burns:

First-degree burn: Red, painful, no blisters (like mild sunburn)—CAN treat at home
Second-degree burn: Red, painful, blisters—CAN treat at home if small (smaller than 3 inches)
Third-degree burn: White, black, or charred skin; may not be painful—CALL 911 or go to ER immediately

For first-degree or small second-degree burns:

☐ Remove from heat source immediately
☐ Cool the burn:

Run cool (not ice-cold) water over burn for 10–20 minutes
OR apply cool, wet cloth
Do NOT use ice (causes more damage)

☐ Remove jewelry or tight clothing near burn before swelling starts
☐ Do NOT pop blisters (increases infection risk)
☐ Apply aloe vera gel or burn ointment (not butter, oil, or ice) (Warning: some people sensitive to aloe—test small area first)
☐ Cover loosely with sterile gauze if needed
☐ Take over-the-counter pain reliever if needed: ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) (Warning: follow dosing instructions; do not exceed maximum daily dose)

When to seek medical care:

Burn is larger than 3 inches
Burn is on face, hands, feet, genitals, or major joint
Burn is third-degree (charred, white, leathery)
Burn is from chemicals or electrical source
Signs of infection develop (pus, increased redness, fever)

HOME SAFETY CHECKLIST

WEEKLY SAFETY CHECK (Do every Sunday)

Fire Safety:

☐ Smoke alarms are working (test button once per month; replace batteries twice per year)
☐ Fire extinguisher is in accessible location (kitchen, hallway)
☐ Stove/oven is off when not in use
☐ No flammable items near stove or heater
☐ Candles are extinguished (or use battery-operated flameless candles instead) (Fire Warning: never leave candles unattended)

Security:

☐ All doors locked before bed and when leaving home
☐ All windows closed and locked (first floor especially)
☐ Peephole or window in door to see who is outside before opening
☐ Do not open door to unexpected visitors or people claiming to be utility workers (ask for ID; call company to verify)

General Safety:

☐ Expired food removed from refrigerator weekly
☐ Medications stored safely and not expired
☐ Walkways clear of tripping hazards
☐ Cleaning chemicals stored in original containers with labels
☐ Emergency contact numbers posted (911, poison control: 1-800-222-1222, trusted support person)

PERSONAL SAFETY: BOUNDARIES AND SAYING NO

BOUNDARY SAFETY RULES (Laminate and keep in wallet)

Your body is YOURS. You have the right to:

☐ Say NO to physical touch you don't want (even from family, friends, romantic partners)
☐ Say NO to requests that make you uncomfortable
☐ Say NO to giving money, passwords, or personal information
☐ Leave any situation where you feel unsafe

RED FLAGS—Tell a trusted person or call 911 if:

Someone touches your private areas without your consent (Warning: this is sexual assault—call 911)
Someone threatens to hurt you if you don't do something
Someone tries to isolate you from family/friends
Someone asks you to keep secrets that make you uncomfortable
Someone pressures you to send explicit photos (Warning: this can be illegal and used for blackmail)
Someone follows you or watches your home repeatedly

Scripts for saying NO:

"No, I'm not comfortable with that."
"I need to leave now."
"I'm going to call [trusted person] right now."
"Stop. I don't want this."

If in immediate danger: Call 911 or go to nearest public place with other people (store, police station, fire station)

EMERGENCY CONTACT CARD (Keep in wallet; program into phone)

EMERGENCY CONTACTS

Contact	Name	Phone Number
Emergency Services	911	911
Poison Control	National Poison Control	1-800-222-1222
Trusted Support Person	[Name]	[Phone]
**Backup

Medical Information:

Allergies: [List any drug or food allergies]
Medical Conditions: [Autism, PANS/PANDAS, seizure disorder, etc.]
Current Medications: [List or note "See medication list in phone"]

I am autistic. In an emergency, I may:

Need extra time to process and respond to questions
Have difficulty with eye contact or speaking
Become nonverbal or need to communicate by typing/writing
Need sensory accommodations (reduce sirens, lights, loud voices)

SECTION 11: TRANSPORTATION & COMMUNITY NAVIGATION (COMPREHENSIVE PROTOCOLS)

Why Transportation Skills Matter

Getting to work, appointments, stores, and social activities requires reliable transportation. For many autistic young adults, driving is not possible due to sensory processing challenges, motor coordination issues, anxiety, or seizure disorders. Learning to navigate public transportation, rideshare services, or community transportation programs is essential for independence.

Transportation Options Overview

Method	Best For	Cost	Skills Needed	Challenges
Walking	Short distances (under 1 mile), good weather	Free	Route planning, pedestrian safety	Weather, distance limits, safety concerns in some areas
Bicycle	Medium distances (1-5 miles), bike-friendly areas	Low (initial bike cost)	Riding skills, helmet use, road safety	Traffic, weather, bike storage, physical stamina
Public Bus	Urban/suburban areas with bus routes	Low ($1-3 per ride, monthly passes available)	Reading schedules, route planning, paying fare	Sensory overload (crowds, noise), schedule changes, transfers
Light Rail/Subway	Cities with rail systems	Low-moderate	Similar to bus	Crowded, sensory intense, complex transfers
Paratransit	People with disabilities; door-to-door service	Very low (same as bus)	Application/eligibility process	Must schedule 24+ hours ahead; limited service hours
Rideshare (Uber/Lyft)	Anywhere with cell service	Moderate ($8-25 per trip typically)	Smartphone use, payment method setup	Cost adds up; surge pricing; stranger interaction
Taxi	Anywhere	Moderate-high	Phone call skills OR hailing on street	More expensive than rideshare; phone call required
Friend/Family	Flexible	Free-low (may offer gas money)	Social skills, reliability of driver	Dependency on others' schedules; may not always be available
Driving (self)	Flexible, independent	Moderate-high (car, insurance, gas, maintenance)	Driver's license, motor skills, processing speed, split attention	May not be possible for many autistic individuals due to sensory/processing/safety concerns

STEP-BY-STEP PROTOCOL: USING PUBLIC BUS (BEGINNER LEVEL)

PREPARING TO USE BUS

Step 1: Plan Your Route (Do at home before first trip)

☐ Identify starting point address and destination address
☐ Go to local bus system website OR use Google Maps
☐ Enter start and end addresses; select "Transit" or "Bus" option
☐ Review route options:

Which bus number(s) to take
Where to board (bus stop location)
Where to get off (destination stop name)
Transfer needed? (if yes, more complex—save for later)

☐ Write down or screenshot:

Bus number (e.g., "Route 12")
Direction (e.g., "Northbound" or "Toward Downtown")
Boarding stop name/address
Destination stop name/address
Departure time and estimated arrival time

☐ Check fare cost (usually on transit website under "Fares")

Step 2: Prepare Payment

Cash: Have exact change ready (most buses do not give change) OR slightly more than fare (excess may become credit for next ride—check local system)
Transit card: Purchase reloadable card online or at transit center (recommended—easier than cash each time)
Mobile app: Download transit app if available (pay via phone)

Step 3: Pack Sensory Kit

☐ Headphones (noise-canceling or earbuds)
☐ Sunglasses (if bright light is issue)
☐ Fidget item
☐ Water bottle
☐ Written directions/screenshot of route

DAY OF: TAKING THE BUS

Step 4: Get to Bus Stop

☐ Leave home 15 minutes before scheduled bus departure (buffer time)
☐ Walk to bus stop using GPS or pre-walked route
☐ Wait at bus stop sign (on correct side of street—check direction)
☐ Have payment ready in hand

Step 5: Board the Bus

☐ When bus approaches, check front electronic sign shows correct route number (e.g., "12")
☐ Wait for bus to stop fully; doors will open
☐ Step up into bus (hold handrail if needed)
☐ Pay fare:

Insert cash into fare box OR
Tap transit card on card reader OR
Show mobile ticket to driver

☐ Take transfer paper if needed (ask driver: "May I have a transfer?")
☐ Move past driver; find seat or hold onto handrail/pole if standing

Step 6: Ride the Bus

☐ Sit in seat if available (priority seating near front is for elderly/disabled—you may sit there if empty)
☐ Put on headphones to reduce noise
☐ Track location: watch out window for landmarks OR follow on phone GPS
☐ Listen for driver announcements OR watch electronic sign inside bus for next stop
☐ Pull cord or press "Stop" button when your stop is announced/shown (do this 1 stop before your destination to allow time for bus to stop)

Step 7: Exit the Bus

☐ When bus stops, stand up and walk to rear door (or front door if only one door)
☐ Step down carefully; exit bus
☐ Bus will drive away; you are now at your destination stop

Troubleshooting Bus Transit

Problem	Solutions
Sensory overload from noise, crowds, smells	- Ride during off-peak hours (mid-morning, early afternoon—avoid rush hour 7-9 AM and 4-6 PM) - Use noise-canceling headphones - Sit near front away from back (often less crowded and noisy) - Practice short trips first; gradually increase duration - Bring calming sensory items (fidget, gum, water)
Missed stop; went past destination	- Set phone alarm/vibration alert for estimated arrival time as backup - Ask driver to announce your stop (before boarding: "Can you please let me know when we reach [street name] stop?") - If you miss stop, pull cord at next stop; exit; walk back OR take bus going opposite direction
Got on wrong bus	- Exit at next stop - Check bus number before boarding next time - Wait for correct bus number - If very lost, call support person for help
Bus didn't show up or was very late	- Check transit app for delays or route changes - Wait 15 minutes past scheduled time - If no show, take next bus (usually arrive every 15-60 min depending on route) - Consider backup plan (rideshare) for time-sensitive appointments
Someone is bothering you on bus	- Move to different seat if possible - Ignore and use headphones - If person is threatening or touching you, tell driver immediately - If in danger, pull emergency cord OR call 911

STEP-BY-STEP PROTOCOL: USING RIDESHARE (UBER/LYFT)

SETTING UP RIDESHARE APP (One-time setup)

☐ Download Uber app OR Lyft app (or both) from app store
☐ Create account:

Enter name, phone number, email
Verify phone number (enter code sent via text)

☐ Add payment method:

Enter debit/credit card information (card will be charged automatically after each ride)
OR link to PayPal

☐ Add home address (makes requesting rides easier)
☐ (Optional) Set up accessibility preferences:

In app settings, look for "Accessibility" options
Some options: service animal notification, wheelchair accessibility, hearing or vision accommodations

REQUESTING A RIDE

Step 1: Open App and Enter Destination

☐ Open Uber or Lyft app
☐ Tap "Where to?" box
☐ Type in destination address OR select from saved places
☐ App will show your current location as pickup point (or you can change it)

Step 2: Choose Ride Type

UberX / Lyft: Standard ride (most common and cheapest)
UberXL / Lyft XL: Larger vehicle (if carrying lots of items)
Uber Comfort / Lyft Lux: Newer cars, more space (slightly more expensive)
Uber WAV / Lyft Access: Wheelchair-accessible vehicles

☐ Select ride type
☐ Review price estimate (price shown before confirming)
☐ Tap "Confirm [Ride Type]" button

Step 3: Wait for Driver

☐ App will show:

Driver's name and photo
Car make, model, color, and license plate number
Estimated arrival time (usually 3-10 minutes)

☐ Track driver's location on map in app
☐ Wait at pickup location (outside, visible, safe spot)
☐ (Optional) Tap "Contact" to call or text driver if needed

Step 4: Confirm Correct Vehicle

☐ When car arrives, CHECK:

License plate number matches app
Driver's face matches photo in app

☐ NEVER get in a car that doesn't match (this is not your driver; potential safety risk)
☐ Driver may ask: "Are you [your name]?"—Confirm yes
☐ Driver may ask: "Where are you headed?"—State destination

Step 5: Ride

☐ Get in back seat (not front—safer and more comfortable)
☐ Put on seatbelt
☐ You do NOT need to make conversation (wear headphones if preferred; drivers are used to quiet riders)
☐ Track progress on app map if desired

Step 6: Arrival and Exit

☐ Driver will stop at destination
☐ Thank driver (if comfortable)
☐ Exit vehicle; take all belongings
☐ Payment is automatic (already charged to your card)
☐ App will ask you to rate driver (1-5 stars)—rate honestly; drivers expect 5 stars for normal good service

Cost: Varies widely ($8-30+ depending on distance, time of day, demand). Check estimate before confirming.

Troubleshooting Rideshare

Problem	Solutions
Driver cannot find pickup location	- Use "Set Pickup Location" pin on map to be more precise - Call or text driver with specific landmark ("I'm standing in front of the Starbucks") - Walk to highly visible, easy-to-access location (front of building, not back alley)
Uncomfortable with driver (creepy, asks personal questions, makes you uneasy)	- You have the right to end ride and exit safely - Rate driver low and report in app - Request different driver next time
Price is much higher than expected	- "Surge pricing" happens during high demand (rush hour, bad weather, events)—price can double or triple - Check price estimate before confirming - Wait 15-30 min for surge to decrease OR use public transit instead
Forgot item in car	- Use app "I lost an item" feature immediately - App will connect you with driver - Driver may return item (may charge return fee) OR may leave at local facility

STEP-BY-STEP PROTOCOL: APPLYING FOR PARATRANSIT (For eligible individuals with disabilities)

Paratransit provides door-to-door transportation for people with disabilities who cannot use regular public transit. Eligibility is determined by local transit agency.

PARATRANSIT APPLICATION PROCESS

☐ Contact local transit agency (Google "[your city] paratransit" to find contact info)
☐ Request paratransit application (available online or by phone)
☐ Complete application:

Personal information (name, address, phone, date of birth)
Description of disability and how it prevents using regular bus/train
Healthcare provider signature (doctor, therapist, or social worker verifies disability)

☐ Submit application by mail, online, or in person
☐ Wait for response (usually 21 days)
☐ May require in-person assessment interview
☐ If approved, receive paratransit ID card
☐ Schedule rides by calling paratransit dispatch at least 24 hours in advance (some require 48 hours)

Cost: Same as regular bus fare (typically $1-3 per ride)

Benefits: Door-to-door service; driver assists with entry/exit; accommodates wheelchairs, service animals, and mobility devices

Limitations: Must schedule ahead; limited to service area; may have long wait times; shared rides (may pick up other passengers)

SECTION 12: SOCIAL COMMUNICATION SKILLS FOR DAILY LIVING (COMPREHENSIVE PROTOCOLS)

Why Social Communication Matters

Daily living requires navigating social interactions: asking for help in stores, calling service providers, responding to landlords or roommates, declining requests, reporting problems, and maintaining boundaries. For autistic young adults, social communication challenges can create barriers to accessing services, resolving problems, and advocating for needs.

Core Social Communication Skills for Daily Living

Asking for help/information (in stores, on phone, via email)
Making requests (appointments, services, accommodations)
Saying no/declining requests (boundaries, preventing exploitation)
Reporting problems (maintenance, service issues, complaints)
Small talk (minimal level) (polite exchanges with neighbors, cashiers)
Telephone communication (calling for appointments, info)
Email/text communication (written alternative to phone)

SCRIPT LIBRARY: ASKING FOR HELP IN STORES

SCRIPT 1: Asking Store Employee Where Item Is Located

"Excuse me. Can you help me find [specific item]? I've been looking for it and I'm not sure which aisle it's in."

Wait for response; follow employee

"Thank you very much."

SCRIPT 2: Asking for Accommodation at Checkout

"Hi. I'm autistic and I need some extra time at checkout. Can you please be patient with me while I pack my bags? I sometimes need a minute to organize things."

SCRIPT 3: Returning Item Without Receipt

"Hi. I'd like to return this [item]. I bought it here about [timeframe] ago, but I don't have the receipt. Can you look up my purchase using my credit card or phone number?"

If they say no: "Okay, I understand. Can I exchange it for a different item instead?"

If they say no to exchange: "Okay, thank you anyway." (Leave politely; don't argue)

SCRIPT LIBRARY: CALLING FOR APPOINTMENTS

SCRIPT 4: Scheduling Doctor Appointment

"Hi, my name is [Your Name]. I'm a patient of Dr. [Doctor Name], and I need to schedule an appointment.

I need a [routine checkup / follow-up for specific issue / medication refill appointment].

Do you have any openings in the next [week/two weeks]?

[Wait for options]

I prefer morning appointments if possible [OR afternoon OR no preference].

[Choose time slot]

Can you confirm the date and time?

[Write down: Date, time, location, any prep needed]

Do I need to bring anything or do any preparation before the appointment?

[Write down instructions]

Thank you."

SCRIPT 5: Canceling or Rescheduling Appointment

"Hi, my name is [Your Name]. I have an appointment scheduled with Dr. [Name] on [date] at [time]. I need to cancel / reschedule this appointment.

[If rescheduling:] Do you have any openings the week of [dates]?

[Choose new time]

Can you confirm the new date and time?

Thank you."

SCRIPT LIBRARY: REPORTING MAINTENANCE PROBLEMS

SCRIPT 6: Calling Landlord About Maintenance Issue

"Hi, this is [Your Name] in unit [number/address]. I'm calling to report a maintenance problem.

The problem is: [state issue clearly: "My toilet is clogged and overflowing" OR "My heat is not working" OR "There is a leak under my kitchen sink"]

This started: [when you first noticed: "yesterday evening" OR "this morning" OR "three days ago"]

This is [urgent / not urgent].

Can you send maintenance to fix this?

I am autistic and prefer: [State your needs: "advance notice before someone enters my apartment" OR "maintenance visits between 9 AM and 5 PM only" OR "a text confirmation before arrival"]

When can I expect someone?

[Write down date/time]

Thank you."

SCRIPT 7: Following Up on Unresolve Maintenance Issue (If problem not fixed after first request)

"Hi, this is [Your Name] in unit [number] again. I reported [problem] on [date]. Maintenance has not come yet OR came but the problem is still not fixed.

This is becoming a bigger problem because [explain impact: "I can't use my bathroom" OR "my apartment is very cold" OR "water is damaging my floor"].

Can you please prioritize this and send someone today or tomorrow?

I need a confirmed appointment time.

Thank you."

SCRIPT LIBRARY: SAYING NO AND SETTING BOUNDARIES

SCRIPT 8: Declining Unwanted Social Invitation

"Thank you for inviting me, but I'm not able to [attend event / hang out / etc.] right now. I need to focus on [my routines / my energy / other responsibilities]."

If they push: "I understand, but I really can't. Maybe another time."

If they keep pushing: "I've already said no. Please respect my decision."

SCRIPT 9: Declining Request to Lend Money

"I'm sorry, but I can't lend you money right now. I have a strict budget and I need to stick to it."

If they push: "I understand you're in a tough spot, but I really can't. Maybe [community resource / local charity / 211 helpline] can help?"

If they keep pushing: "I've already said no. Please don't ask me again."

SCRIPT 10: Setting Boundary with Roommate About Noise

"Hey [Roommate Name]. I need to talk to you about something. When you [specific behavior: play loud music / have people over late at night / etc.], it makes it really hard for me to [sleep / focus / feel comfortable in my own home] because I'm autistic and sensitive to noise.

Can we agree on some quiet hours? I'd like [specific hours: no loud noise after 10 PM on weeknights].

Would that work for you?"

If they agree: "Thank you so much. I really appreciate it."

If they don't agree or continue behavior: Document violations and escalate to landlord or mediation.

EMAIL TEMPLATES FOR DAILY LIVING COMMUNICATION

Many autistic people prefer email or text over phone calls. Here are templates for common situations.

EMAIL TEMPLATE 1: Requesting Accommodation at Work

Subject: Accommodation Request for [Your Name]

Dear [Supervisor Name],

I am writing to request workplace accommodations under the Americans with Disabilities Act (ADA).

I am autistic, and I would benefit from the following accommodations:

[List specific accommodations, e.g., "Noise-canceling headphones at my desk," "Written instructions for new tasks," "Advance notice of schedule changes," "Quiet workspace away from high-traffic area"]

These accommodations will help me perform my job duties more effectively.

Please let me know the next steps for formalizing these accommodations. I am happy to provide medical documentation if needed.

Thank you for your consideration.

Sincerely,
[Your Name]
[Your contact information]

EMAIL TEMPLATE 2: Following Up on Medical Test Results

Subject: Follow-Up on Test Results for [Your Name], DOB [MM/DD/YYYY]

Dear [Doctor's Office],

I had [type of test: bloodwork, x-ray, etc.] done on [date] and was told results would be available in [timeframe]. I have not yet received my results.

Can you please let me know the results or when they will be available?

My contact information:
Phone: [Your phone]
Patient DOB: [MM/DD/YYYY]
Patient ID (if known): [ID number]

Thank you.

[Your Name]

EMAIL TEMPLATE 3: Reporting Problem to Landlord (Alternative to phone call)

Subject: Maintenance Request for [Address/Unit Number]

Dear [Landlord/Property Manager Name],

I am writing to report a maintenance issue in my apartment at [address/unit number].

Problem: [Describe issue clearly]

When it started: [Date/time]

Urgency level: [Routine / Urgent / Emergency]

Please send maintenance to address this issue. I prefer advance notice before entry (at least 24 hours if possible).

I am available for maintenance visits [days/times].

Please confirm receipt of this request and estimated repair date.

Thank you.

[Your Name]
[Unit Number]
[Phone Number]

TELEPHONE ANXIETY MANAGEMENT

Many autistic people experience significant anxiety around phone calls. Here are strategies:

Before Call:

☐ Write out script or bullet points
☐ Have all needed information in front of you (account numbers, dates, names, questions)
☐ Practice script out loud 2-3 times
☐ Choose quiet time/location (reduce background noise and distractions)
☐ Set up body doubling (have support person sit nearby for moral support—they don't have to speak)

During Call:

☐ Have script in front of you; read directly from it if needed
☐ Ask person to repeat information if you didn't catch it: "I'm sorry, can you repeat that?"
☐ Ask person to slow down if speaking too fast: "Can you please speak a bit slower? I'm writing this down."
☐ It's okay to say: "I'm autistic and I process information better when it's spoken slowly. Can you please be patient with me?"
☐ Take notes during call

After Call:

☐ Review notes; write down key takeaways
☐ Celebrate completing the call (this is hard work!)
☐ Take sensory break if needed

Alternative to Phone Calls: Many services now offer email, online chat, or text options. ALWAYS choose these if available and you prefer them—there is no requirement to use phone.

SECTION 13: LONG-TERM INDEPENDENCE PLANNING (ROADMAP)

Levels of Independence

Independence exists on a spectrum. The goal is maximum independence WITH appropriate supports—not unsupported independence that leads to crisis.

LEVEL 1: Fully Supervised Living

Lives with family or in group home with 24/7 staff
All or most daily living tasks done by others
Goal: Learn foundational skills with high support

LEVEL 2: Supported Living with Daily Check-Ins

Lives independently or with roommate
Daily or several-times-weekly check-ins from support person, case manager, or family
Completes most daily living tasks independently with reminders and occasional assistance
Goal: Build consistency and troubleshoot barriers

LEVEL 3: Supported Living with Weekly Check-Ins

Lives independently
Weekly check-ins
Completes daily living tasks independently most of the time; asks for help when needed
Goal: Sustain independence and prevent crisis

LEVEL 4: Minimal Support Independence

Lives independently
Check-ins as needed (monthly or less)
Manages daily living, health, money, and emergencies independently
Calls for help when needed but rarely requires intervention
Goal: Maintain stability long-term

Most autistic young adults thrive at Level 2 or 3. Level 4 is possible for some but not the expectation or requirement for a successful adult life.

1-YEAR INDEPENDENCE ROADMAP (Customizable template)

YEAR 1 GOALS

Months 1-3: Foundation Skills

☐ Establish consistent sleep/wake schedule (within 1-hour window)
☐ Daily hygiene routine (shower, teeth, deodorant) 5+ days/week
☐ Learn 3-5 simple meals; eat at least one home-cooked meal daily
☐ Complete laundry independently every week
☐ Daily 5-minute tidying routine
☐ Set up medication system with 80%+ adherence
☐ Identify and connect with one support person/service

Months 4-6: Building Consistency

☐ Maintain foundation skills at 80%+ consistency
☐ Add weekly bathroom cleaning routine
☐ Learn to use public transit OR rideshare for 2-3 regular destinations
☐ Attend all scheduled medical/therapy appointments (use calendar and reminders)
☐ Track spending; create simple monthly budget
☐ Practice making 3 phone calls (appointment scheduling, store inquiry, etc.)

Months 7-9: Expanding Skills

☐ Add 2-3 new simple recipes to meal rotation
☐ Learn basic first aid and emergency response
☐ Complete weekly grocery shopping independently (in-person OR online)
☐ Manage medication refills independently
☐ Practice saying no / setting boundaries in 2-3 situations
☐ Maintain all foundation skills at 80%+ consistency

Months 10-12: Sustaining Independence

☐ Demonstrate 90%+ consistency on all established routines for 2+ consecutive months
☐ Handle 2-3 "small crises" independently (minor illness, missed appointment, ran out of essential item) with successful problem-solving
☐ Build emergency fund ($500-1000 savings if possible)
☐ Identify gaps or struggles; adjust supports as needed
☐ Celebrate wins and progress!

INDEPENDENCE SKILLS ASSESSMENT (Use every 3-6 months to track progress)

Rate current skill level: 1 = Cannot do, 2 = Can do with help, 3 = Can do independently sometimes, 4 = Can do independently consistently

Skill	Month 0	Month 3	Month 6	Month 9	Month 12
Morning routine	2	3	3	4	4
Evening routine	2	2	3	3	4
Hygiene (shower, teeth, deodorant)	2	3	3	4	4
Laundry	1	2	3	3	4
Cooking simple meals	2	3	3	4	4
Grocery shopping	1	2	3	3	3
Cleaning (dishes, surfaces, bathroom)	2	2	3	3	4
Medication management	2	3	3	4	4
Money management	1	2	2	3	3
Using transportation	1	2	3	3	4
Making phone calls	1	1	2	2	3
Responding to emergencies	1	2	2	3	3

Track progress over time. Celebrate all movement from lower to higher numbers.

SECTION 14: CRISIS SCENARIOS & TROUBLESHOOTING

Crisis Scenario 1: Complete Routine Breakdown—Everything Feels Impossible

Situation: You haven't showered in a week, dirty dishes and laundry are piled up, you're eating only snack foods, and you feel completely overwhelmed and frozen.

Immediate Actions:

☐ Recognize this is burnout/shutdown, not moral failure
☐ Call or text support person: "I'm in a shutdown and I need help. Can you come over or do a video call with me?"
☐ Pick ONE tiny task (not ten):

Option A: Wash face, hands, and underarms at sink (3 min)
Option B: Put on clean clothes
Option C: Gather trash from your immediate space into one bag

☐ Do only that one task, then rest for 30-60 minutes
☐ Repeat with one more tiny task later
☐ Use body doubling: Have support person on video call while you do tasks (they don't have to help physically, just be present)
☐ Medical evaluation if this lasts more than 2 weeks: May indicate depression, medication issue, or physical illness needing treatment

Prevention for future:

Identify early warning signs (tasks starting to pile up, skipping hygiene 2 days in a row)
Increase support check-ins temporarily when early signs appear
Address underlying causes: medication side effects, depression, overwhelm from too many demands

Crisis Scenario 2: Ran Out of Medication; Pharmacy Says No Refills Left

Situation: You go to pick up your prescription refill and pharmacy says you have no refills remaining and they cannot reach your doctor.

Immediate Actions:

☐ Ask pharmacist: "Can you give me an emergency 3-5 day supply while we sort this out?" (Many pharmacies can do this for established patients; not guaranteed)
☐ Call doctor's office immediately (if during business hours):

"Hi, this is [Your Name], date of birth [DOB]. I need an urgent refill for [medication name]. The pharmacy says I have no refills left. My prescription number is [number from bottle]. Can the doctor send a new prescription to [pharmacy name] today?"

☐ If after hours: Some doctors have on-call services; ask answering service to page on-call provider for urgent refill
☐ If cannot reach doctor: Call prescriber's emergency line or go to urgent care with your medication bottle—explain you need emergency refill (Warning: Stopping some medications suddenly is dangerous—do not go without psychiatric meds, seizure meds, or other essential medications)
☐ Set up auto-refill and 7-day reminder once resolved to prevent future crisis

Crisis Scenario 3: Locked Out of Apartment; Lost Keys

Situation: You cannot find your keys and are locked outside your apartment.

Immediate Actions:

☐ Check all pockets, bag, and surrounding area thoroughly first
☐ Call or text roommate (if applicable) to let you in
☐ Call landlord or building manager:

"Hi, this is [Your Name] in unit [number]. I've locked myself out. Can you please let me in or send someone with a key?"
May charge fee ($25-75 typically)

☐ If no landlord available and emergency: Call locksmith (Google "locksmith near me")—expensive ($100-200+) but will get you in
☐ If late at night and cannot get in: Go to safe location (friend/family home, 24-hour restaurant, hotel) until morning when landlord available
☐ Once inside, immediately make spare key and give to trusted support person for future emergencies

Prevention for future:

Keep spare key with trusted friend/family member
Use keychain that attaches to belt loop or bag (harder to lose)
Keep key in same pocket/bag spot ALWAYS (routine reduces loss)

Crisis Scenario 4: No Food in House; No Money Until Payday in 5 Days

Situation: You have no groceries, no money left in bank account, and payday is not for several days.

Immediate Actions:

☐ Ask trusted friend or family for help: "I'm in a bind—I'm out of food and money until [payday]. Can I borrow $20-30 for groceries? I'll pay you back on [date]."
☐ Visit local food bank:

Google "[your city] food bank" or call 211 (free helpline connecting to local services)
Most food banks provide emergency food boxes with no cost and minimal paperwork
Hours and locations vary; call ahead

☐ Apply for emergency SNAP (food stamps):

Go to local SNAP office or apply online at your state's benefits website
Explain emergency situation; may be able to get expedited benefits within 1-3 days

☐ Check pantry/freezer thoroughly: Often there are forgotten items that can make at least one meal (rice, pasta, canned soup, frozen vegetables)
☐ Community resources: Some churches, community centers, schools, and nonprofits offer free meals or food assistance

Prevention for future:

Track spending throughout month (see Section 8)
Keep emergency shelf-stable foods on hand (ramen, peanut butter, canned goods, pasta, rice)
Build emergency fund even if small ($20-50 saved can prevent this crisis)

Crisis Scenario 5: Severe Sensory Overload/Meltdown in Public

Situation: You are in a store/bus/public place and experiencing sensory overload leading to meltdown (cannot think clearly, may cry, rock, cover ears, need to escape).

Immediate Actions:

☐ Exit the situation immediately if possible:

Leave store
Get off bus at next stop
Go outside, to restroom, to car, or to any quieter space

☐ Find safe, quiet spot:

Bathroom stall
Outdoor bench away from crowds
Car (if accessible)
Corner of building

☐ Use sensory regulation tools:

Put on headphones
Close eyes or wear sunglasses
Hold fidget item
Deep pressure (hug self, press against wall, weighted item if you have one)

☐ Breathe slowly: In for 4 counts, hold 4, out for 4 (repeat 10 times)
☐ Text support person: "I'm in sensory overload at [location]. I'm safe but I need some time. I'll update you in 15 minutes."
☐ Wait until regulation improves (may take 15 minutes to 2 hours)
☐ Get home safely: Call rideshare, call support person for ride, or take public transit during quieter time

Prevention for future:

Carry sensory kit always (headphones, sunglasses, fidget, water, snack)
Shop during low-traffic times
Take breaks during long outings
Learn your early warning signs (irritability, sound sensitivity increasing, vision narrowing) and exit BEFORE meltdown

Crisis Scenario 6: Fell and May Be Injured

Situation: You slipped, fell, or had an accident and are hurt. You're not sure if it's serious enough for hospital.

Decision Tree:

CALL 911 IMMEDIATELY if:

Cannot move or stand up
Severe pain (8-10 out of 10)
Hit head and now feel confused, dizzy, nauseous, or have vision changes
Bone looks deformed or broken
Large, deep cut that won't stop bleeding after 10 minutes of pressure
Difficulty breathing

GO TO URGENT CARE if:

Moderate pain (5-7 out of 10)
Possible sprain or minor fracture (can move limb but painful)
Deep cut that might need stitches but bleeding is controlled
Concerned about injury but able to walk/move

TREAT AT HOME if:

Minor pain (1-4 out of 10)
Small scrapes or bruises
Can move all body parts normally
No signs of serious injury

Home treatment:

☐ RICE method:

Rest: Stop activity; rest injured area
Ice: Apply ice pack wrapped in towel for 15-20 min every 2-3 hours (Warning: Never apply ice directly to skin—can cause frostbite)
Compression: Wrap with elastic bandage (not too tight—should not cut off circulation)
Elevation: Raise injured area above heart level if possible

☐ Take over-the-counter pain reliever: Ibuprofen (Advil, Motrin) or acetaminophen (Tylenol)—follow dosing instructions (Warning: Do not exceed maximum daily dose)
☐ Monitor for worsening: If pain increases, swelling worsens, or new symptoms develop, seek medical care
☐ Call support person for help if needed

SECTION 15: SIBLING & FAMILY CONSIDERATIONS

For Siblings: Supporting Your Autistic Brother or Sister

If you're a sibling of an autistic young adult working on daily living skills, you may experience:

Frustration when your sibling doesn't "just do" tasks that seem obvious to you
Worry about their future and independence
Resentment if parents ask you to help or "keep an eye on" your sibling
Guilt about any negative feelings you have
Pride when you see your sibling making progress

All of these feelings are valid.

How to Support (Without Enabling or Burning Out):

Offer specific help, not vague offers:

Instead of: "Let me know if you need help"
Try: "I'm going grocery shopping Saturday morning. Want to come with me and I can show you my routine?"

Body-double for tasks:

Sit with your sibling while they do laundry, clean, cook, etc.
Your presence helps with task initiation and completion
You don't have to do the task FOR them—just be nearby

Send gentle reminders without nagging:

Text: "Hey, did you take your meds yet today?"
This is helpful; constant reminding for every task becomes parenting (not your job)

Celebrate small wins:

"Nice job getting laundry done this week!"
Positive reinforcement helps more than criticism

Set boundaries when needed:

You are NOT responsible for your sibling's daily living
It's okay to say: "I love you, but I can't help with that right now. Can [parent/support person] help instead?"

Educate yourself:

Learn about autism, executive function, sensory processing
Understanding WHY tasks are hard reduces frustration

Connect your sibling to formal supports:

Encourage connection to: vocational rehab, autism services, case managers, supported living programs
This reduces burden on family long-term

For Parents: Transitioning from Doing FOR to Supporting Self-Sufficiency

Parenting an autistic child often requires high levels of support—doing tasks FOR your child because they couldn't do them independently. As your child becomes a young adult, the goal shifts to teaching and supporting independence, even when it's slower and messier than doing it yourself.

This is one of the hardest parenting transitions.

Strategies for Gradual Hand-Off:

1. Task Analysis and Breaking Down:

Don't assume your young adult knows the steps of a task just because they've seen you do it 1000 times
Demonstrate each step clearly
Use visuals (photos, diagrams, videos)

2. Gradual Release of Responsibility Model:

Phase 1: Parent does task; young adult watches
Phase 2: Parent and young adult do task together
Phase 3: Young adult does task; parent supervises and coaches
Phase 4: Young adult does task independently; parent checks outcome
Phase 5: Young adult does task independently; no check needed

Move through phases slowly—may take weeks or months per task

3. Expect Failure and Mistakes:

Mistakes are data, not disasters
Pink laundry (red sock in white load) is a learning opportunity
Burnt food is practice
Resist urge to take over when mistakes happen

4. Use External Supports, Not Just Your Voice:

Checklists, timers, alarms, apps
These are more sustainable than you verbally reminding forever

5. Connect to Formal Adult Services:

Vocational rehabilitation
Supported living programs
Case management
Life skills coaching
Therapy (OT, talk therapy)

6. Manage Your Own Anxiety:

Your anxiety about your child's future can drive you to over-help
Therapy for yourself can help you tolerate your child's struggle and slow progress

7. Adjust Expectations:

Your young adult may never reach full independence—and that's okay
Supported independence (Level 2-3 on independence scale) is a successful outcome
Different timeline than neurotypical peers is normal

When to Seek Professional Help for Your Young Adult:

Severe self-neglect (not eating, not hygiene for weeks, severe weight loss)
Suicidal ideation or self-harm
Substance use
Exploitation by others (financial, sexual)
Severe regression after previously having skills
Medical or psychiatric crisis

Don't wait for crisis. Early intervention with professionals prevents escalation.

SECTION 16: BIOMEDICAL CONSIDERATIONS FOR PANS/PANDAS AND COMPLEX MEDICAL NEEDS

This section is educational only and not medical advice. Always work with qualified healthcare providers.

Understanding PANS/PANDAS Impact on Daily Living

PANS (Pediatric Acute-Onset Neuropsychiatric Syndrome) and PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections) are inflammatory brain conditions that can severely impact daily living skills, often overlapping with autism.

Common PANS/PANDAS Symptoms Affecting Daily Living:

Severe anxiety and OCD: May make hygiene, food, cleaning routines impossible due to contamination fears, rituals, or compulsions
Cognitive regression: Previously mastered skills may temporarily disappear during flares
Sensory amplification: Sensory sensitivities may become extreme during flares
Motor/tic issues: Handwriting, fine motor tasks, coordination affected
Urinary issues: Frequent urination, bedwetting may return
Sleep disturbance: Insomnia, nightmares, sleep refusal
Food restriction: Severe ARFID, fear of eating, or new food aversions
Emotional dysregulation: Rage, rapid mood swings, aggression

During acute PANS/PANDAS flare, daily living skills often regress significantly. This is temporary inflammatory brain dysfunction, not "behavioral" or "willful."

Daily Living Adaptations During PANS/PANDAS Flare

General Principles:

Reduce expectations drastically—focus on safety and basic needs only
Medical treatment is priority—daily living skills teaching pauses during acute flare
Accommodate symptoms—don't force tasks that trigger severe distress
Resume skills training gradually as flare resolves

Specific Accommodations:

Symptom	Daily Living Impact	Accommodation
Contamination OCD	Refuses to touch food, dishes, bathroom, doorknobs	- Use disposable plates/utensils temporarily - Allow wearing gloves for tasks - Don't force exposure therapy during acute phase - Treat OCD medically (SSRI, IVIG, steroids per doctor) (Warning: Medication decisions only with prescriber)
Severe anxiety	Cannot initiate any tasks; shutdown/freeze	- Provide maximum support—do tasks together or for them temporarily - Use calming techniques before tasks - Break tasks into micro-steps - Treat anxiety medically (consult prescriber)
Food restriction/ARFID	Will only eat 1-3 foods; weight loss	- Offer ONLY safe foods temporarily (survival mode) - Supplement with nutritional shakes (Ensure, Boost) if needed - Do NOT force food exposure during flare - Monitor weight; involve medical team if significant loss - Treat underlying inflammation (consult medical provider)
Urinary frequency	Cannot leave bathroom; accidents	- Allow frequent bathroom access without question - Keep extra clothes accessible - No shame or punishment - Rule out UTI first - May resolve with anti-inflammatory treatment (consult doctor)
Sleep disturbance	Cannot follow evening routine; awake all night	- Allow flexible routine temporarily - Prioritize any sleep over "correct" bedtime - Consider melatonin, sleep meds (consult prescriber—Warning: not appropriate for everyone) - Treat inflammation medically
Tics/motor issues	Cannot write, button, zip, tie	- Reduce fine motor demands - Use adaptive tools (Velcro shoes, elastic waistbands) - Allow typing instead of writing - OT referral for adaptive strategies

PANS/PANDAS flares are medical emergencies requiring aggressive treatment. Daily living skills cannot be "taught through" a flare—medical stabilization must come first.

Medical Treatments for PANS/PANDAS (Educational overview—NOT prescriptive)

Work with PANS/PANDAS specialists (often immunologists, rheumatologists, or specialized psychiatrists).

Common treatments may include:

Antibiotics: For active infections or long-term prophylaxis (Warning: Prescriber decision only; antibiotic resistance possible)
Anti-inflammatories: NSAIDs (ibuprofen, naproxen), steroids (Warning: Steroids have significant side effects; prescriber decision only)
IVIG (Intravenous Immunoglobulin): Immune modulation therapy (Warning: Expensive, requires medical monitoring, not appropriate for all patients)
Plasmapheresis: Blood filtering therapy for severe cases (Warning: Invasive, hospital-based)
Psychiatric medications: SSRIs for OCD, other meds for anxiety, sleep (Warning: Prescriber decision only; some patients have paradoxical reactions)
CBT/ERP therapy: Cognitive-behavioral therapy and exposure/response prevention for OCD (once out of acute flare)

Finding PANS/PANDAS specialists: PANDAS Network (pandasnetwork.org), PANS/PANDAS provider directory

Daily Living During Chronic Illness or Complex Medical Needs

Some autistic young adults have additional chronic conditions: autoimmune diseases, GI disorders, chronic fatigue, EDS (Ehlers-Danlos Syndrome), POTS (Postural Orthostatic Tachycardia Syndrome), mast cell disorders, mitochondrial dysfunction, etc.

These conditions impact daily living through:

Fatigue: No energy for tasks even with motivation
Pain: Makes physical tasks difficult or impossible
Cognitive dysfunction ("brain fog"): Executive function even more impaired
Unpredictable symptom flares: Good days vs. bad days

Adaptations:

Adjust expectations on bad symptom days:

High-symptom days: survival mode (minimal hygiene, pre-made food, rest)
Low-symptom days: catch up on tasks

Energy budgeting ("Spoon Theory"):

Limited energy each day (spoons)
Each task costs spoons
When out of spoons, must rest
Plan highest-priority tasks for times with most spoons (often morning)

Adaptive equipment:

Shower chair (for fatigue/POTS)
Grabber tools (for bending/reaching with pain)
Electric can opener, jar opener (for weak grip)
Pre-cut vegetables (reduces prep energy)

Services:

Grocery delivery (conserves energy)
Cleaning service (paid or through support programs)
Meal delivery or meal prep services
Personal care assistant (for hygiene, dressing if needed)

Medical management:

Treating underlying conditions improves capacity for daily living
Work with specialists for underlying conditions
Occupational therapy evaluation for adaptive strategies

Disability is not a barrier to dignity and quality of life. Using supports and adaptations is smart, not "giving up."

SECTION 17: NATIONWIDE RESOURCES & SUPPORT SERVICES

Government Programs and Benefits

Program	What It Provides	Eligibility	How to Apply
SSI (Supplemental Security Income)	Monthly cash payment (~$900-950/month as of 2026)	Adults with disabilities and limited income/assets	Apply at Social Security office or online (ssa.gov)
SSDI (Social Security Disability Insurance)	Monthly payment based on work history	Adults with disabilities and sufficient work credits	Apply at Social Security office or online
Medicaid	Health insurance (doctor visits, hospital, medications, therapy)	Low income; SSI recipients automatically qualify	Apply through state Medicaid office or healthcare.gov
Medicare	Health insurance for people receiving SSDI for 2+ years	SSDI recipients after 24-month waiting period	Automatic enrollment
SNAP (Food Stamps)	Monthly funds for food ($200-400+/month depending on income)	Low income	Apply at local SNAP office or online at state benefits site
Section 8 Housing Voucher	Rent assistance; tenant pays 30% of income, voucher covers rest	Low income	Apply through local housing authority; often long waitlist (1-5+ years)
Vocational Rehabilitation	Job training, coaching, supported employment, life skills training	Adults with disabilities seeking employment or independence skills	Apply through state VR agency (search "[your state] vocational rehabilitation")

Autism-Specific Organizations (National)

Organization	Services	Website	Phone
Autistic Self Advocacy Network (ASAN)	Advocacy, resources, peer support	autisticadvocacy.org	—
Autism Society of America	Local chapter connections, resources	autism-society.org	1-800-328-8476
Autism Speaks	Toolkits, resource guides, provider directory	autismspeaks.org	1-888-288-4762
Organization for Autism Research (OAR)	Life Journey Through Autism guides	researchautism.org	—
The Arc	Advocacy, supported living, employment, life skills	thearc.org	1-800-433-5255

Crisis Resources

Crisis Type	Resource	Contact
Suicide/Mental Health Crisis	988 Suicide & Crisis Lifeline	Call/text 988
Immediate Danger	Emergency Services	911
Poison Control	National Poison Control	1-800-222-1222
Domestic Violence	National Domestic Violence Hotline	1-800-799-7233 or text "START" to 88788
Sexual Assault	RAINN National Sexual Assault Hotline	1-800-656-4673
General Help/Resources	211 Community Resources	Dial 211 or visit 211.org
Child/Adult Protective Services	Report abuse or neglect	Google "[your state] adult protective services"

Daily Living Skills Apps & Tools

Here is the properly formatted table:

Daily Living Skills Apps & Tools

App/Tool	Purpose	Platform	Cost
Medisafe	Medication reminders and tracking	iOS, Android	Free (premium options)
Tody / Sweepy	Cleaning schedules and reminders	iOS, Android	Free + paid
Out of Milk	Grocery lists and pantry tracking	iOS, Android	Free
Habitica	Gamified habit and task tracking	iOS, Android	Free (premium options)
Streaks	Habit tracking with visual streaks	iOS	Paid (~$5)
Tiimo	Visual daily planner for neurodivergent users	iOS, Android	Free (premium options)
Google Calendar	Schedule, reminders, appointments	iOS, Android, web	Free
Time Timer	Visual countdown timer	iOS, Android, physical devices	Free app; physical $30+
Focusmate	Virtual body-doubling sessions	Web	Free (limited); paid for unlimited
YNAB (You Need A Budget)	Budget tracking	iOS, Android, web	Paid subscription (~$15/month)
Mint	Free budget tracking	iOS, Android, web	Free
MyTherapy	Medication and appointment reminders	iOS, Android	Free

Finding Local Support Services

Step-by-Step: Connecting to Local Resources

☐ Call 211 (or visit 211.org):

Free service connecting you to local resources
Can help find: food banks, housing assistance, transportation, life skills programs, mental health services, support groups

☐ Contact your state's Vocational Rehabilitation agency:

Google "[your state] vocational rehabilitation"
Provides: job training, supported employment, independent living skills training, assistive technology
Free services for eligible individuals with disabilities

☐ Search for local Centers for Independent Living (CIL):

Google "center for independent living [your city/state]"
Provides: peer support, advocacy, independent living skills training, transition services
Staffed by people with disabilities

☐ Contact local autism organizations:

Autism Society local chapters (find via autism-society.org)
Local autism support groups (search Facebook, Meetup.com)
May offer: social groups, family support, resource navigation

☐ Apply for Medicaid Waiver Programs (if eligible):

Google "[your state] Medicaid waiver developmental disabilities"
Can provide: in-home supports, respite care, supported living, personal care assistance, life skills coaching
Often have waitlists; apply early

☐ Contact local community mental health center:

Google "community mental health [your city/county]"
May offer: therapy, case management, psychiatric services, often sliding-scale fees

SECTION 18: READY-TO-PRINT RESOURCES

This section contains full, detailed, print-ready visual checklists, templates, and tracking logs. Print on cardstock and laminate for durability. Use dry-erase markers to check off items and wipe clean for reuse.

PRINTABLE 1: COMPREHENSIVE DAILY HYGIENE CHECKLIST

DAILY HYGIENE CHECKLIST

Use daily. Check off each step as completed.

SHOWER/BATH ROUTINE

☐ 1. Turn on water to comfortable temperature (test with hand)

☐ 2. Step into shower/tub carefully

☐ 3. Wet entire body and hair thoroughly

☐ 4. Apply body wash to washcloth or hands

☐ 5. Wash body in this order:

☐ Underarms (left and right)
☐ Chest and stomach
☐ Back (reach as far as possible)
☐ Private areas (front and back)
☐ Legs (both legs, front and back)
☐ Feet (tops, bottoms, between toes)

☐ 6. Rinse body completely (no soap residue)

☐ 7. Apply shampoo to hair; massage scalp 30 seconds

☐ 8. Rinse hair thoroughly until water runs clear

☐ 9. (Optional) Apply conditioner to ends of hair; wait 1-2 min; rinse

☐ 10. (Optional) Shave if needed

Safety: Use shaving cream; shave in direction of hair growth; rinse razor frequently

☐ 11. Turn off water

☐ 12. Step out carefully; dry body with towel

☐ 13. Dry hair with towel or blow dryer

AFTER SHOWER

☐ 14. Apply deodorant to both underarms (2-3 swipes each side)

☐ 15. Brush or comb hair

☐ 16. Apply any skin care products if needed (lotion, acne treatment, etc.)

☐ 17. Put on clean clothes

DENTAL CARE

☐ 18. Wet toothbrush under water

☐ 19. Apply pea-sized amount of toothpaste

☐ 20. Set timer for 2 minutes (or play 2-minute song)

☐ 21. Brush all teeth:

☐ Top teeth outer surfaces (30 seconds)
☐ Top teeth inner surfaces (30 seconds)
☐ Bottom teeth outer surfaces (30 seconds)
☐ Bottom teeth inner surfaces (30 seconds)

☐ 22. (Optional) Gently brush tongue

☐ 23. Spit out toothpaste

☐ 24. Rinse mouth with water

☐ 25. Rinse toothbrush and put away in holder

ADDITIONAL GROOMING (As needed)

☐ 26. Trim nails if overgrown (fingernails and toenails)

☐ 27. Apply facial care if needed (wash face, acne treatment)

☐ 28. Style hair if desired

☐ 29. Apply any medical creams/ointments prescribed by doctor

FREQUENCY GOALS:

Shower/bath: Daily OR every other day (minimum 3-4 times per week)
Brush teeth: Twice daily (morning and night)
Deodorant: Daily after shower
Hair washing: 2-3 times per week minimum (adjust based on hair type and needs)

SENSORY MODIFICATIONS NOTES:

Water temperature: ____________°F
Preferred products: ________________________________
Shower length target: _______ minutes
Sensory tools: ☐ Soft towel ☐ Dim lights ☐ Music ☐ Other: ______________

Laminate this checklist and post in bathroom. Use dry-erase marker to check off steps.

PRINTABLE 2: COMPREHENSIVE LAUNDRY DAY CHECKLIST

LAUNDRY DAY CHECKLIST

Complete once per week on designated laundry day.

My Laundry Day: Every _____________ at _______ AM/PM

PHASE 1: GATHER & SORT

☐ 1. Collect all dirty clothes from hamper

☐ 2. Check all pockets:

☐ Pants/shorts pockets (front and back)
☐ Jacket/hoodie pockets
☐ Shirt pockets
Remove: phone, wallet, keys, tissues, pens, receipts, coins

☐ 3. Turn any inside-out clothes right-side out

☐ 4. (Optional) Sort clothes:

Option A (Simplified): Wash all clothes together in one load
Option B (Sorted): Separate lights and darks into two piles

PHASE 2: LOAD WASHER

☐ 5. Carry clothes to washer

☐ 6. Load clothes into washer drum

Fill about ¾ full—do NOT pack tightly
Clothes should move freely

☐ 7. Add detergent:

Liquid detergent: Pour into cap up to line 1 or 2; pour into drum OR detergent dispenser
Powder detergent: Use scoop provided; pour into drum
Detergent pod: Place 1 pod in drum BEFORE adding clothes
Warning: Keep pods away from children; toxic if ingested

PHASE 3: WASHER SETTINGS

☐ 8. Select wash cycle: NORMAL (or DELICATE for delicate fabrics)

☐ 9. Select water temperature: COLD

Cold water is safest for all colors and fabrics
Use warm or hot only if heavily soiled or washing whites/towels

☐ 10. Select spin speed: NORMAL

☐ 11. Close washer door/lid firmly

☐ 12. Press START button

PHASE 4: SET TIMER

☐ 13. Check washer display for estimated time (usually 30-45 minutes)

☐ 14. Set phone timer/alarm for wash cycle completion time

☐ 15. Set reminder note: "TRANSFER LAUNDRY TO DRYER NOW"

PHASE 5: TRANSFER TO DRYER

☐ 16. When timer goes off, GO IMMEDIATELY to washer

☐ 17. Open washer door/lid

☐ 18. Remove all wet clothes from washer drum

☐ 19. Check washer drum carefully—is it completely empty? No socks hiding?

☐ 20. Carry wet clothes to dryer

PHASE 6: CLEAN LINT TRAP

☐ 21. Open dryer door

☐ 22. Pull out lint screen/trap

☐ 23. Peel off ALL lint from screen

☐ 24. Throw lint in trash (NOT down drain)

☐ 25. Replace lint screen back into dryer

WHY THIS MATTERS: Lint buildup is a FIRE HAZARD. Always clean before each dryer use.

PHASE 7: LOAD & RUN DRYER

☐ 26. Load wet clothes into dryer drum

Do NOT overfill—leave room for clothes to tumble freely

☐ 27. Close dryer door firmly

☐ 28. Select heat setting:

LOW: Delicate fabrics (workout clothes, bras, synthetics)
MEDIUM: Most everyday clothes (recommended for mixed loads)
HIGH: Heavy items (towels, jeans, bedding)

☐ 29. Select time: 45-60 minutes for regular load (adjust if needed)

☐ 30. Press START button

PHASE 8: SET TIMER

☐ 31. Set phone timer for dryer cycle completion time

☐ 32. Set reminder note: "REMOVE LAUNDRY AND FOLD/HANG NOW"

PHASE 9: REMOVE & PUT AWAY

☐ 33. When timer goes off, GO IMMEDIATELY to dryer

☐ 34. Open dryer door

☐ 35. Remove all clothes promptly (prevents wrinkles)

☐ 36. Choose storage method:

Option A (Folding): Fold each item; place in dresser drawers by category
Option B (Hanging): Hang all items on hangers in closet
Option C (Bins): Place items in labeled bins by type (shirts bin, pants bin, etc.)—NO FOLDING NEEDED

☐ 37. Put all clothes away in designated spots

☐ 38. Place hamper back in bedroom

TROUBLESHOOTING CHECKLIST

Problem: Clothes smell mildewy

Cause: Left wet in washer too long
Solution: Rewash with detergent + ½ cup white vinegar

Problem: Clothes still damp after dryer

Cause: Overloaded dryer OR lint trap full
Solution: Run dryer additional 15-20 min OR split into 2 smaller loads

Problem: Clothes shrank

Cause: Water too hot OR dryer heat too high
Solution: Always use COLD water and LOW/MEDIUM heat

Problem: Colors bled

Cause: Red/dark item washed with whites
Solution: Sort lights and darks; wash separately

LAUNDRY SUPPLIES NEEDED:

☐ Laundry detergent (fragrance-free recommended: All Free Clear, Tide Free & Gentle, Seventh Generation Free & Clear)

☐ Laundry hamper

☐ (Optional) Mesh laundry bag for socks/underwear (prevents losing socks)

☐ (Optional) Stain remover spray for tough stains

Laminate this checklist and post near washer/dryer or keep with laundry supplies.

PRINTABLE 3: COMPREHENSIVE BATHROOM CLEANING CHECKLIST

BATHROOM CLEANING CHECKLIST

Complete once per week on designated cleaning day.

My Bathroom Cleaning Day: Every _____________ at _______ AM/PM

Estimated Time: 20-30 minutes

SUPPLIES NEEDED (Gather before starting)

☐ Bathroom cleaner spray (fragrance-free: Method Free + Clear, Seventh Generation Free & Clear) OR white vinegar + water in spray bottle (50/50 mix)

☐ Toilet bowl cleaner (Clorox, Lysol—fragrance-free versions available)

☐ Toilet brush

☐ Cleaning cloths, sponge, OR paper towels

☐ Rubber gloves (latex-free if latex allergy)

☐ Small trash bag

☐ (Optional) Glass cleaner for mirror

☐ (Optional) Mop or floor cleaning wipes

PHASE 1: PREPARE

☐ 1. Put on rubber gloves

☐ 2. Open bathroom window OR turn on ventilation fan (for air flow)

☐ 3. Remove any items from counters, floor, shower (shampoo bottles, towels, bath mat, etc.)—place outside bathroom temporarily

☐ 4. Shake out bathroom rugs outside or in hallway

PHASE 2: CLEAN TOILET

☐ 5. Lift toilet seat and lid

☐ 6. Squirt toilet bowl cleaner inside toilet bowl

Squirt under rim all the way around
Squirt down into water

☐ 7. Let cleaner sit for 5 minutes (set timer—do other tasks while waiting)

☐ 8. While waiting, spray outside of toilet with bathroom cleaner:

☐ Toilet tank top
☐ Toilet tank sides
☐ Toilet seat (top and bottom)
☐ Toilet lid (top and bottom)
☐ Toilet bowl rim
☐ Toilet base (all around)
☐ Floor around toilet base

☐ 9. Wipe all sprayed surfaces with cloth or paper towels

Use clean sections of cloth for each area
Throw away paper towels in trash

☐ 10. Return to toilet bowl; use toilet brush to scrub inside bowl:

Scrub under rim thoroughly
Scrub sides of bowl
Scrub water line
Scrub down into drain

☐ 11. Flush toilet (brush will rinse)

☐ 12. Rinse brush in clean toilet water; shake off excess; return to holder

PHASE 3: CLEAN SINK & COUNTER

☐ 13. Remove all items from counter (soap, toothbrush holder, etc.)

☐ 14. Spray sink, faucet, and counter with bathroom cleaner

☐ 15. Let sit 1-2 minutes

☐ 16. Wipe all surfaces with cloth or paper towels:

☐ Countertop (entire surface)
☐ Sink bowl (inside and rim)
☐ Faucet (handles and spout—remove water spots)
☐ Backsplash area

☐ 17. Rinse sink with water

☐ 18. Wipe faucet dry with clean cloth (prevents water spots)

☐ 19. Wipe down items that were on counter (soap bottle, toothbrush holder)

☐ 20. Return items to counter in organized arrangement

PHASE 4: CLEAN SHOWER/TUB

☐ 21. Spray shower walls, tub, and fixtures with bathroom cleaner

☐ 22. Let sit 2-3 minutes

☐ 23. Use sponge or cloth to scrub:

☐ Shower walls (top to bottom)
☐ Tub/shower floor (scrub grout lines if visible mildew)
☐ Faucet and showerhead
☐ Soap dish or shelves
☐ Tub rim

☐ 24. Rinse thoroughly with shower spray or detachable showerhead

☐ 25. Wipe dry with cloth OR leave to air dry

PHASE 5: CLEAN MIRROR

☐ 26. Spray mirror with glass cleaner OR use damp cloth with water

☐ 27. Wipe mirror in circular motions or top to bottom

☐ 28. Use dry cloth to buff and remove streaks

PHASE 6: CLEAN FLOOR

☐ 29. Remove any remaining items from floor

☐ 30. Pick up any trash, hair, or large debris by hand; throw in trash

☐ 31. Choose floor cleaning method:

Option A (Sweep/Vacuum): Sweep floor with broom OR vacuum floor
Option B (Mop): Use damp mop with floor cleaner
Option C (Floor wipes): Use disposable floor cleaning wipes (Swiffer WetJet, Clorox floor wipes)

☐ 32. Clean floor starting from far corner; work backward toward door

☐ 33. Pay special attention to corners and area around toilet base

PHASE 7: FINAL TOUCHES

☐ 34. Empty bathroom trash can; replace with fresh trash bag

☐ 35. Return bathroom rugs to floor

☐ 36. Replace any items removed at beginning (bath mat, shower caddy, etc.)

☐ 37. Hang fresh hand towel if needed

☐ 38. Close window or turn off fan

☐ 39. Remove gloves; wash hands thoroughly with soap

DEEP CLEANING TASKS (Monthly or as needed)

☐ Scrub grout lines with old toothbrush + cleaner

☐ Clean shower curtain or liner (machine wash OR spray with mildew remover)

☐ Wipe down light fixtures and switch plates

☐ Clean inside bathroom cabinets/drawers

☐ Wash bath mats and towels

☐ Descale showerhead (remove and soak in vinegar if hard water buildup)

SENSORY MODIFICATIONS:

☐ Use fragrance-free products exclusively

☐ Wear mask if chemical smells overwhelming

☐ Take 5-minute break halfway through if needed

☐ Listen to music or podcast while cleaning

☐ Open window for fresh air ventilation

Laminate this checklist and post on back of bathroom door or keep in cleaning supply caddy.

PRINTABLE 4: WEEKLY MEAL PLANNER TEMPLATE

WEEKLY MEAL PLANNER

Week of: ________________

Day	Breakfast	Lunch	Dinner	Snacks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

GROCERY LIST FOR THIS WEEK

Proteins

☐ ________________________________
☐ ________________________________
☐ ________________________________
☐ ________________________________

Carbs/Grains

☐ ________________________________
☐ ________________________________
☐ ________________________________
☐ ________________________________

Fruits

☐ ________________________________
☐ ________________________________
☐ ________________________________

Vegetables

☐ ________________________________
☐ ________________________________
☐ ________________________________

Dairy/Alternatives

☐ ________________________________
☐ ________________________________
☐ ________________________________

Snacks

☐ ________________________________
☐ ________________________________
☐ ________________________________

Drinks

☐ ________________________________
☐ ________________________________

Other

☐ ________________________________
☐ ________________________________
☐ ________________________________

MEALS I CAN MAKE (Reference list)

EASY (5-10 minutes):

MODERATE (15-20 minutes):

FROZEN/MICROWAVE:

Laminate and use dry-erase marker to fill in each week. Take photo of completed planner for reference while grocery shopping.

PRINTABLE 5: MEDICATION TRACKING LOG (BLANK for printing)

WEEKLY MEDICATION TRACKER

Week of: ________________

My Medications:

_________________________ Dose: _______ Time: _______ AM/PM
_________________________ Dose: _______ Time: _______ AM/PM
_________________________ Dose: _______ Time: _______ AM/PM
_________________________ Dose: _______ Time: _______ AM/PM

Date	Day	Med 1	Time	Med 2	Time	Med 3	Time	Med 4	Time	Side Effects / Notes
	Mon	☐		☐		☐		☐
	Tue	☐		☐		☐		☐
	Wed	☐		☐		☐		☐
	Thu	☐		☐		☐		☐
	Fri	☐		☐		☐		☐
	Sat	☐		☐		☐		☐
	Sun	☐		☐		☐		☐

Weekly Adherence:

Med 1: ______ out of 7 days (_____ %)
Med 2: ______ out of 7 days (_____ %)
Med 3: ______ out of 7 days (_____ %)
Med 4: ______ out of 7 days (_____ %)

Patterns noticed this week:

Action for next week:

Print fresh copy each week OR laminate and use dry-erase marker.

PRINTABLE 6: MASTER WEEKLY ROUTINE TRACKER (BLANK)

WEEKLY ROUTINE TRACKER

Week of: ________________

Track daily completion of routine tasks. Check ✓ when completed.

Task	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
Woke on time	☐	☐	☐	☐	☐	☐	☐	___/7
Morning hygiene (shower, teeth, deodorant)	☐	☐	☐	☐	☐	☐	☐	___/7
Took morning meds	☐	☐	☐	☐	☐	☐	☐	___/7
Ate breakfast	☐	☐	☐	☐	☐	☐	☐	___/7
Ate lunch	☐	☐	☐	☐	☐	☐	☐	___/7
Ate dinner	☐	☐	☐	☐	☐	☐	☐	___/7
Washed dishes	☐	☐	☐	☐	☐	☐	☐	___/7
5-min daily tidy	☐	☐	☐	☐	☐	☐	☐	___/7
Took evening meds	☐	☐	☐	☐	☐	☐	☐	___/7
Evening hygiene (teeth, face)	☐	☐	☐	☐	☐	☐	☐	___/7
Bedtime on time	☐	☐	☐	☐	☐	☐	☐	___/7
Laundry			☐					___/1
Bathroom clean					☐			___/1
Vacuum/sweep		☐						___/1
Grocery shopping						☐		___/1

Notes for this week:

Monday: _______________________________________________

Tuesday: _______________________________________________

Wednesday: _______________________________________________

Thursday: _______________________________________________

Friday: _______________________________________________

Saturday: _______________________________________________

Sunday: _______________________________________________

What went well this week:

What was challenging:

Goal for next week:

Print fresh copy each week OR laminate and reuse with dry-erase marker.

PRINTABLE 7: EMERGENCY INFORMATION CARD (Wallet-sized)

EMERGENCY INFORMATION CARD

Keep in wallet. Give copy to support person.

NAME: ________________________________________

DATE OF BIRTH: ______ / ______ / __________

ADDRESS: _____________________________________

PHONE: ( ______ ) ______ - __________

EMERGENCY CONTACTS

911 Emergency Services: 911

Primary Support Person:
Name: _______________________
Phone: _______________________

Backup Support Person:
Name: _______________________
Phone: _______________________

Primary Care Doctor:
Name: _______________________
Phone: _______________________

Psychiatrist/Therapist:
Name: _______________________
Phone: _______________________

Pharmacy:
Name: _______________________
Phone: _______________________

MEDICAL INFORMATION

I am autistic.

Medical Conditions:

Allergies:

Current Medications:

(Or: "See medication list in phone")

IN AN EMERGENCY, I MAY:

☐ Need extra time to process questions

☐ Have difficulty speaking or become nonverbal

☐ Need to communicate by writing/typing

☐ Need sensory accommodations (reduce sirens, lights, loud voices)

☐ Appear calm but be in severe distress

POISON CONTROL: 1-800-222-1222

SUICIDE/CRISIS LINE: 988

Print on cardstock. Cut to wallet size. Laminate for durability.

PRINTABLE 8: SIMPLE BUDGET WORKSHEET (BLANK)

MONTHLY BUDGET WORKSHEET

Month: __________________

INCOME (Money Coming In)

Source	Amount
Job/wages	$ ________
SSI/SSDI	$ ________
Family support	$ ________
Other: ______________	$ ________
TOTAL INCOME	$ ________

EXPENSES (Money Going Out)

NEEDS (Essentials—Must Pay)

Category	Budgeted	Actual Spent	Difference
Rent/Housing	$ ________	$ ________	$ ________
Utilities (electric, water, gas)	$ ________	$ ________	$ ________
Phone bill	$ ________	$ ________	$ ________
Internet	$ ________	$ ________	$ ________
Groceries/Food	$ ________	$ ________	$ ________
Medications	$ ________	$ ________	$ ________
Transportation (bus pass, gas, car)	$ ________	$ ________	$ ________
Insurance (health, car, renters)	$ ________	$ ________	$ ________
Laundry	$ ________	$ ________	$ ________
Other: ____________	$ ________	$ ________	$ ________
SUBTOTAL NEEDS	$ ________	$ ________	$ ________

WANTS (Non-Essentials)

Category	Budgeted	Actual Spent	Difference
Eating out/Takeout	$ ________	$ ________	$ ________
Entertainment (games, movies, subscriptions)	$ ________	$ ________	$ ________
Clothing	$ ________	$ ________	$ ________
Hobbies	$ ________	$ ________	$ ________
Other: ____________	$ ________	$ ________	$ ________
SUBTOTAL WANTS	$ ________	$ ________	$ ________

SAVINGS

Category	Budgeted	Actual Saved	Difference
Emergency fund	$ ________	$ ________	$ ________
Other savings goal: ________	$ ________	$ ________	$ ________
SUBTOTAL SAVINGS	$ ________	$ ________	$ ________

SUMMARY

Total Income: $ __________

Total Expenses: $ __________

Money Left Over: $ __________ (Income minus Expenses)

NOTES & OBSERVATIONS

What went well this month:

Where I overspent:

Adjustments for next month:

Print fresh copy each month to track spending patterns over time.

PRINTABLE 9: DAILY FOOD & WATER TRACKER (BLANK)

DAILY FOOD & WATER TRACKER

Date: __________________

MEALS

BREAKFAST (Time: _______ AM)

What I ate:

LUNCH (Time: _______ PM)

What I ate:

DINNER (Time: _______ PM)

What I ate:

SNACKS

Snack 1 (Time: _______): __________________________________

Snack 2 (Time: _______): __________________________________

Snack 3 (Time: _______): __________________________________

WATER INTAKE

Goal: _______ cups per day

Track each 8 oz cup of water consumed:

☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐

Total cups today: ________

ENERGY & MOOD

Morning energy level: ☐ Low ☐ Medium ☐ High

Afternoon energy level: ☐ Low ☐ Medium ☐ High

Evening energy level: ☐ Low ☐ Medium ☐ High

Overall mood today: ☐ Good ☐ Okay ☐ Difficult

NOTES

Did I notice hunger/fullness cues today? ☐ Yes ☐ No

GI symptoms (pain, nausea, bloating, constipation, diarrhea):

Food-related observations:

Use for 1-2 weeks to identify eating patterns, energy impacts, and potential food sensitivities. Share with dietitian or doctor if GI symptoms present.

PRINTABLE 10: COMPREHENSIVE MORNING ROUTINE CHECKLIST

COMPREHENSIVE MORNING ROUTINE

Complete every morning. Check off each step.

Target Wake Time: _______ AM

Total Routine Time Needed: _______ minutes

PHASE 1: WAKE UP (10 minutes)

☐ 1. Alarm goes off—turn off alarm (do NOT hit snooze more than once)

☐ 2. Get out of bed immediately (place phone across room if needed)

☐ 3. Open curtains or turn on bright light (helps body wake)

☐ 4. Stretch arms, legs, back (30 seconds)

☐ 5. Use toilet

☐ 6. Drink full glass of water (hydrates body after sleep)

PHASE 2: HYGIENE (20-30 minutes)

Shower/Bath (or sink wash if not shower day)

☐ 7. Turn on water to preferred temperature

☐ 8. Step into shower

☐ 9. Wet body and hair

☐ 10. Wash body with soap/body wash (underarms, chest, back, private areas, legs, feet)

☐ 11. Rinse body completely

☐ 12. Wash hair with shampoo; rinse thoroughly

☐ 13. (Optional) Apply conditioner; wait 1-2 min; rinse

☐ 14. (Optional) Shave if needed

☐ 15. Turn off water

☐ 16. Step out; dry body with towel

☐ 17. Dry hair (towel or blow dryer)

Dental Care

☐ 18. Wet toothbrush

☐ 19. Apply pea-sized toothpaste

☐ 20. Set timer for 2 minutes

☐ 21. Brush all teeth (top outer, top inner, bottom outer, bottom inner)

☐ 22. (Optional) Brush tongue gently

☐ 23. Spit out toothpaste

☐ 24. Rinse mouth with water

☐ 25. Rinse toothbrush; put away

Additional Grooming

☐ 26. Apply deodorant to both underarms (2-3 swipes each)

☐ 27. Brush or comb hair

☐ 28. Style hair if desired

☐ 29. Apply any skin care products (lotion, acne treatment, etc.)

☐ 30. (Optional) Shave face if needed

PHASE 3: GET DRESSED (10 minutes)

☐ 31. Check weather on phone (temperature and conditions)

☐ 32. Choose weather-appropriate outfit:

Cold (below 50°F): Long pants, long sleeves, jacket
Mild (50-70°F): Pants/shorts, short/long sleeves
Hot (above 70°F): Shorts, t-shirt, light clothing

☐ 33. Check outfit for:

☐ Clean (no visible stains or dirt)
☐ Matches/coordinates (doesn't have to be perfect)
☐ Appropriate for day's activities (work, appointments, errands)

☐ 34. Put on underwear

☐ 35. Put on shirt

☐ 36. Put on pants/shorts

☐ 37. Put on socks

☐ 38. Put on shoes (if leaving house)

PHASE 4: BREAKFAST & MEDICATIONS (15-20 minutes)

Medications

☐ 39. Get medication organizer or bottles

☐ 40. Take out today's morning medications

☐ 41. Count pills—correct number?

☐ 42. Take medications with full glass of water

☐ 43. Check: medication compartment now empty? ✓

Breakfast

☐ 44. Choose simple breakfast option:

Option A: Cereal + milk
Option B: Toast + peanut butter + banana (Nut Allergy Warning)
Option C: Yogurt + granola + fruit
Option D: Scrambled eggs + toast
Option E: Frozen breakfast (waffles, breakfast sandwich)

☐ 45. Prepare breakfast following recipe/instructions

☐ 46. Eat breakfast (take at least 10 minutes—don't rush)

☐ 47. Drink water or other beverage

☐ 48. Put dirty dishes in sink or dishwasher

PHASE 5: PREPARE TO LEAVE (10 minutes) (if applicable)

☐ 49. Check backpack/bag has everything needed:

☐ Keys
☐ Wallet
☐ Phone (fully charged)
☐ Medications (if taking during day)
☐ Sensory kit (headphones, sunglasses, fidget)
☐ Water bottle
☐ Lunch (if bringing)
☐ Work/school materials
☐ Other: __________________

☐ 50. Check phone calendar: What's on schedule today?

Appointments? Times? Locations?
Work/school hours?
Errands needed?

☐ 51. Check weather one more time—jacket needed?

☐ 52. Put on jacket/coat if cold

☐ 53. Put on shoes (double-check tied or fastened)

☐ 54. Grab keys and put in consistent pocket/bag spot

☐ 55. Final check: Do I have keys, phone, wallet? ✓

☐ 56. Leave house/apartment at target time: _______ AM

☐ 57. Lock door behind you

ROUTINE NOTES

My morning routine works best when:

Things that make my routine harder:

Sensory modifications I use:

If I'm running late, I can skip:

Most important tasks I CANNOT skip:

Laminate and post on bathroom mirror or bedroom wall. Use dry-erase marker to check off steps each morning.

PRINTABLE 11: COMPREHENSIVE EVENING ROUTINE CHECKLIST (Full detail for end of guide)

COMPREHENSIVE EVENING ROUTINE

Complete every evening. Check off each step.

Target Evening Routine Start Time: _______ PM

Target Bedtime: _______ PM

Total Routine Time Needed: 60-90 minutes

PHASE 1: DINNER & CLEANUP (30 minutes)

☐ 1. Prepare and eat dinner (or order/pickup if not cooking tonight)

☐ 2. Take evening medications with dinner (if applicable)

☐ 3. Eat slowly; enjoy meal (15-20 minutes)

☐ 4. Put away leftover food:

☐ Transfer leftovers to storage containers
☐ Label with date if needed
☐ Place in refrigerator

☐ 5. Clear table; put dishes in sink or dishwasher

☐ 6. Wash dishes OR load dishwasher (see dishwashing checklist)

☐ 7. Wipe counters and table with damp cloth or cleaning wipe

☐ 8. Sweep floor if crumbs visible (optional)

☐ 9. Take out trash if full (see trash checklist)

PHASE 2: PREPARE FOR TOMORROW (10 minutes)

☐ 10. Check phone calendar: What's scheduled for tomorrow?

Appointments? (Time? Location? Preparation needed?)
Work/school? (What time must I leave?)
Errands or tasks?

☐ 11. Write tomorrow's schedule on visible notecard or whiteboard

☐ 12. Lay out tomorrow's outfit:

☐ Check weather for tomorrow
☐ Choose weather-appropriate clothes
☐ Place outfit on chair or dresser (shirt, pants, underwear, socks)

☐ 13. Pack bag for tomorrow if leaving house:

☐ Keys in designated pocket
☐ Wallet
☐ Phone charging cable
☐ Medications (if taking during day)
☐ Sensory kit
☐ Lunch (prep tonight or pack in morning)
☐ Work/school materials
☐ Other: __________________

☐ 14. Place packed bag by front door (ready to grab and go)

☐ 15. Plug phone in to charge across room from bed (not on nightstand—reduces temptation to scroll at night)

PHASE 3: EVENING HYGIENE (15 minutes)

Dental Care

☐ 16. Wet toothbrush

☐ 17. Apply pea-sized toothpaste

☐ 18. Set timer for 2 minutes

☐ 19. Brush all teeth thoroughly (top outer, top inner, bottom outer, bottom inner)

☐ 20. (Optional) Floss between teeth

☐ 21. (Optional) Use mouthwash (30 seconds)

☐ 22. Spit and rinse mouth

☐ 23. Rinse toothbrush; put away

Face & Body Care

☐ 24. Wash face:

Wet face with warm water
Apply gentle facial cleanser
Massage in circular motions
Rinse thoroughly
Pat dry with clean towel

☐ 25. Apply any nighttime skin care products (moisturizer, acne treatment)

☐ 26. Use bathroom one final time before bed

Nighttime Medications

☐ 27. Get medication organizer or bottles

☐ 28. Take out today's evening medications

☐ 29. Count pills—correct number?

☐ 30. Take medications with full glass of water

☐ 31. Check: medication compartment now empty? ✓

Change into Sleepwear

☐ 32. Remove daytime clothes

☐ 33. Put dirty clothes in hamper

☐ 34. Put on comfortable sleepwear (pajamas, sleep shirt, etc.)

PHASE 4: WIND-DOWN & PREPARE FOR SLEEP (30-60 minutes)

Create Calming Environment

☐ 35. Dim or turn off bright overhead lights throughout home

☐ 36. Turn on soft lamp or nightlight instead

☐ 37. Lower thermostat to cool temperature (65-68°F is ideal for sleep)

☐ 38. Close curtains/blinds

☐ 39. Turn on white noise machine or fan (if desired)

Screen Time Wind-Down

☐ 40. Stop using screens 30-60 minutes before bed (TV, computer, phone, tablet)

Reason: Blue light disrupts melatonin production and makes falling asleep harder

☐ 41. If MUST use screens, enable blue light filter:

iPhone: Settings > Display & Brightness > Night Shift
Android: Settings > Display > Night Light

Calming Activities (Choose 1-3)

☐ 42. Read book (fiction, graphic novel, magazine—not work or stimulating material)

☐ 43. Listen to calm music, audiobook, or podcast (not stimulating/exciting content)

☐ 44. Journal or write:

3 things that went well today
1 thing I'm grateful for
1 task to do tomorrow

☐ 45. Gentle stretching or yoga (calm, slow movements)

☐ 46. Breathing exercises:

Breathe in for 4 counts
Hold for 4 counts
Breathe out for 4 counts
Repeat 10 times

☐ 47. Fidget with calming sensory item (smooth stone, soft fabric, etc.)

☐ 48. Drink herbal tea (chamomile, lavender—no caffeine) (Warning: check for interactions with medications)

Final Preparations

☐ 49. Set alarm(s) for tomorrow morning:

Main alarm: _______ AM
Backup alarm (if needed): _______ AM
Double-check alarm is ON (not just set)

☐ 50. Place alarm/phone across room (forces getting out of bed to turn off)

☐ 51. Use bathroom one final time

☐ 52. Check front door is locked

☐ 53. Check stove is off (if used today)

☐ 54. Turn off all lights except nightlight/bathroom light if needed

PHASE 5: GET INTO BED

☐ 55. Get into bed at target time: _______ PM

☐ 56. Arrange pillows and blankets comfortably

☐ 57. Settle body in comfortable sleep position

☐ 58. Close eyes

☐ 59. Relax muscles starting from toes, moving up to head (progressive muscle relaxation)

☐ 60. Focus on slow, deep breathing

IF CANNOT FALL ASLEEP AFTER 20 MINUTES:

☐ Get out of bed

☐ Go to another room (or sit in chair if no other room)

☐ Do very calm activity (read book, gentle stretching, breathing exercises)

☐ Avoid screens, bright lights, stimulating activities

☐ Return to bed when feeling sleepy

☐ Repeat if needed

Do NOT lie in bed awake for long periods—this trains brain that bed is for being awake, not sleeping.

SLEEP HYGIENE TIPS

Things that HELP sleep:

Consistent bedtime and wake time (even weekends)
Cool room temperature
Dark, quiet room
Comfortable mattress and pillows
Wind-down routine before bed
No caffeine after 2 PM
Physical activity earlier in day (not right before bed)

Things that HURT sleep:

Screens before bed (blue light)
Caffeine in afternoon/evening (coffee, soda, energy drinks, chocolate)
Large meals right before bed
Naps longer than 30 min or after 3 PM
Inconsistent sleep schedule
Bright lights in evening
Stressful/stimulating activities before bed

TROUBLESHOOTING

If I consistently cannot fall asleep or stay asleep despite good sleep hygiene:

☐ Track sleep patterns for 2 weeks (bedtime, wake time, time to fall asleep, nighttime wakings)

☐ Discuss with primary care doctor or psychiatrist

☐ May need: sleep study, medication adjustment, treatment for sleep disorder, therapy for anxiety/racing thoughts

Laminate and post in bedroom. Use dry-erase marker to check off steps each evening.

FINAL MESSAGE

Daily living skills are the foundation of independence, dignity, and quality of life. They are learned, practiced, adapted, and sustained through systems—not through willpower, shame, or expecting your brain to work differently than it does.

Progress in daily living skills is not linear. You will have strong weeks and difficult weeks. Executive function fluctuates. Energy levels change. Sensory tolerances vary. Medical conditions flare. Life disrupts routines.

Every time you return to a routine after it falls apart, you are practicing resilience—not failing.

The checklists, scripts, protocols, and tracking systems in this guide are tools, not rules. Adapt them to your neurology, your sensory profile, your energy patterns, your supports, and your life circumstances. What works for someone else may not work for you—and that's data, not failure.

Using supports is smart. Asking for help is brave. Accommodating your needs is self-respect. Accepting your limitations while working at your edges is wisdom.

Your daily living routines do not have to look like anyone else's. You do not have to achieve "full independence" to live a meaningful, dignified, autonomous life. Supported independence—where you do what you can and ask for help with the rest—is a successful adult life.

You deserve:

A clean, safe, comfortable living space that feels like home
Adequate nutrition that respects your sensory needs and medical requirements
Hygiene routines that honor your dignity without causing sensory trauma
Predictable systems that reduce executive function demands
Healthcare that listens to you and treats you as a full person
Relationships where boundaries are respected
The time and space to learn at your own pace

Step forward one checklist, one 10-minute task, one small system at a time. Progress is often invisible until suddenly it's not. One day you'll realize you've been managing your own laundry for three months straight, or that you haven't missed a medication dose in six weeks, or that your kitchen stayed clean all week.

Those invisible moments of consistency are the foundation of the life you're building.

You are not broken. Your brain works differently, and that difference requires different systems—not different worth.

ACKNOWLEDGMENTS

This guide was created with input from autistic self-advocates, occupational therapists, life skills educators, families, and young adults navigating the daily living skills journey. Special recognition to the autistic community for teaching us that independence is not "doing it alone"—it is having the autonomy to direct your life and the supports to make that autonomy possible.

SpectrumCareHub Independence Series

Educational Disclaimer:
This comprehensive guide is for educational purposes only—not medical, legal, safety, occupational therapy, nutritional, psychiatric, or housing advice. Always coordinate with qualified professionals (healthcare providers, occupational therapists, life skills coaches, dietitians, psychiatrists, vocational counselors, housing advocates) for personalized guidance specific to your situation. Biomedical discussions are educational starting points for conversations with clinicians, not prescriptions or recommendations. Product suggestions are examples only; always check for allergies, intolerances, contraindications, and interactions with current medications or conditions. Safety-critical tasks require individualized assessment of readiness and may require direct supervision initially.

Spectrum Care Hub LLC grants the purchaser or authorized user a limited, non-transferable, non-exclusive license to download and use this document for personal use only.

This document may not be copied, shared, distributed, resold, sublicensed, posted online, or otherwise transferred to any third party without prior written permission from Spectrum Care Hub LLC.

Access to paid materials is restricted to the individual purchaser or authorized account holder. Unauthorized distribution or sharing is strictly prohibited.

Unauthorized reproduction or distribution may violate federal copyright law (17 U.S.C. § 101 et seq.).