Purpose: This method helps reduce self-blame and shame by externalizing behaviors to the specific neurotype responsible, then finding the right accommodation strategy.
Step 1: Notice the Struggle Recognize when you are stuck, avoiding, or resisting a task you know is good for you, or when you feel guilt or frustration about a behavior (e.g., not texting back, not wanting to go out, running late, not being able to stop a task).
Step 2: Name It, Don't Blame It Instead of saying "I can't do this" or "What's wrong with me," identify which part of your neurotype is at play:
Addy (ADHD): Seeks novelty, dopamine, stimulation. Struggles with boredom, low-reward tasks, too many steps, and time blindness. Loves options, adventure, and risk. Can tolerate superficial socializing if it's stimulating.
Audi (Autism): Seeks safety, routine, predictability, and completion. Dislikes interruptions, new things, and risk. Prefers deep relationships with safe people. Needs to see tasks through to the end.
Ask yourself: Who is running the show right now, Addy, Audi, or both?
Examples :
Procrastinating on texting a friend back → Addy (low dopamine, no urgency)
Wanting to leave a social event early after dinner → Audi (social battery drained, safety preference)
Running late to a morning appointment → Addy (time blindness, task inertia)
Unable to stop gaming when the alarm went off → Both (Addy hyperfocused + Audi needs completion)
Step 3: Identify the Type of Task Inertia Once you've named who is involved, ask: What is causing the task inertia?
Common causes:
Boredom / low stimulation → Addy doesn't care; no dopamine reward
Too many steps / too much effort → Addy sees the energy cost and shuts down
Disrupts routine → Audi resists the change
Not a deep interest / not a safe person → Audi opts out
Both locked out → Low dopamine + not interesting to Audi = neither part will push you forward
Step 4: Match the Accommodation to the Cause
If the cause is boredom / low stimulation:
Pair with a preferred activity (e.g., yoga + podcast, crochet at AA meetings)
Body double (do it alongside someone)
Reframe it to make it interesting (e.g., "I'm going on an adventure" instead of "I have to go to a meeting")
Give Addy a reward for completing the task
If the cause is too many steps / too much effort:
Do only the smallest step first
Use the bait and switch method
Body double
Reduce the steps (e.g., virtual meeting instead of in-person)
If the cause is routine disruption or need for completion:
Don't schedule competing activities during flow tasks (e.g., no evening meetings on cooking days)
Allow Audi to finish before transitioning
Build buffer time between activities
If the cause is "out of sight, out of mind":
Use visual environmental scaffolds: sticky notes, whiteboard reminders, calendar alerts
Place reminders where you will physically see them (if it's not in sight, it's out of mind)
Step 5: Stop Feeding the Inner Critic
Your brain is not broken. It is not a deficient version of a neurotypical brain. It is a different operating system.
Accountability for your neurotype = naming it + finding the right strategy. It does NOT mean taking hits to your sense of self.
Willpower and shame are frameworks built for a different operating system. They do not work here and will only deepen task inertia.
Step 6: Use Your Environment as a Scaffold
Do not rely on "I will remember" or intrinsic motivation alone
Ask: How can my environment assist my brain?
Modify your surroundings to support Addy and Audi (whiteboard in the shower, sticky notes on the mirror, calendar alerts on Sundays)
This is not a crutch. This is how your neurotype was designed to operate: environment-dependent and context-dependent.
Key Phrase to Remember: Name it to not shame it, but to accommodate it.
