She Rocks the Spectrum

The Low-Demand Day

This is an adult version of the low-demand approach often used with PDA kids — turned toward your own day. The idea is to protect your autonomy and build in genuine recovery, so the day asks less of your nervous system and gives more back.

Non-negotiables vs. what can flex or wait

Today's genuine non-negotiables (keep this short)

______________________________________________
______________________________________________

What can flex, move, or wait without the world ending

______________________________________________
______________________________________________

Swap 'have to' for 'get to' or 'could'

Reword a few of today's 'have to's. The task can stay the same — the framing changes how your body meets it.

Example: 'I have to answer those emails' → 'I could answer one or two if I've got it in me.'

My reworded list

______________________________________________
______________________________________________

Build in slack

Two recovery windows I'll protect today

______________________________________________
______________________________________________

The first thing I'll drop if the day gets heavy

______________________________________________
______________________________________________

Reflection

What made today feel lighter?

______________________________________________
______________________________________________

Low-demand isn't doing less for its own sake: It's removing the pressure that makes everything harder, so what you do do costs you less. Protecting your autonomy is maintenance, not avoidance.