Technology and Tools

"My phone isn't just a phone—it's my external brain, my calendar, my timer, and my escape pod all in one." — Autistic adult

Executive Function Support

Task management: Todoist, Things, Trello, Notion.

Time management: Visual timers (Time Timer app), calendar apps, Pomodoro timers.

Habit tracking: Habitica (gamified), Streaks.

Communication Tools

Alternatives to phone calls: Text, email, voice messages.

AAC: Proloquo2Go, TouchChat, emergency chat apps.

Social scripting: Notes app for scripts and cue cards.

Sensory Tools

Sound: Noise-canceling headphones, white noise apps.

Visual: Screen filters (f.lux, Night Shift), dark mode.

Calming: Calm, Headspace, nature sounds.

Smart Home

• Smart lights (brightness, color, schedules)
• Voice assistants for hands-free reminders
• Smart plugs to automate routines

Low-Tech Tools

Paper planners, physical timers, whiteboards, printed checklists, fidgets, earplugs.

Tips

Start simple. Add one tool at a time. Use what you'll actually use.

Avoid overwhelm: Few well-used apps beats many unused ones.

The best system is one you'll actually use. Try things, keep what helps.

Next chapter: Community Insights — lived experiences and finding your people.