Autism +ADHD and chronic illness how I prep
Navigating life with POTS, Vasovagal Syncope, ADHD, and Autism isn’t just about showing up — it’s about surviving the process of getting there. Here’s how I plan out my appointments and commutes to stay calm, prepared, and safe 🧃🧠👜
⏳ 1 Week – 2 Days Before: Mapping It Out
🔍 I open Maps, set the appointment time, and get a feel for how early I need to leave.
🕰️ My goal: arrive 30–60 min early, whether I’m taking a Lyft or using public transit.
🚶♀️ I add 10–15 minutes for walking between transfers since I often need more time.
👀 I zoom in and count crosswalks + turns so I can mentally walk the route step-by-step.
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📲 When Maps Glitch (Because They Will…)
📸 I screenshot my entire route & arrival time — just in case my iPhone Maps freezes (which it always does 🙃).
📍I keep these saved + write the stop address in my alarm app for backup navigation.
⚠️ Glitches give me anxiety, so this visual backup helps a lot.
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⏰ Alarm Prep = Survival
🔔 I set multiple alarms 1–2 days before — labeled with exact times and the right day, so I don’t get notifications too early.
🧠 I’m time-blind, so alarms give me structure and security.
💡 When an alarm goes off, I know: “I’ve got 30 min left to get it all together before I need to leave .” That keeps me grounded.
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👜 What I Pack (For POTS + ADHD Survival):
✔ Propel packets + one extra water bottle in bag
✔ Salty snacks: nuts, trail mix
✔ Lip oil + hand sanitizer
✔ Women’s care items (for unexpected periods)
✔ Sticky notes, mini notepad + pen
✔ Hoodie tied to bag strap (for padding if I start fainting)
✔ if you have one ( Emergency contact)
✔ Small first aid items (like bandages or wipes)
🩺 I usually sense fainting episodes about 1 minute before, so being prepared matters.
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🧊 Optional (but Life-Saving) Add-Ons:
⚡ Emergency glucose tab or small juice
🧊 Cooling towel or mini fan, even a rag to wet in case you need something close to cool and rub face with (heat regulation)
🔋 Battery pack or phone charger
🎧 Noise-canceling headphones
🪬 Fidget or stim tool for overstimulation
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📌 Before I Walk Out:
🗒️ I stick a post-it checklist to the door — with everything I packed, so I cross things off before I go and have it all it stops me and makes me really confirm.
📬 I grab my mail key every time I leave. I might not have energy to check it the next day after the commute I’m often feeling sick the next day.
🗑️ Take out the trash = last thing I do before walking out. It’s now part of the routine.
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🏥 My Medical Appointment Prep:
📄 I keep a Google Doc for every doctor: color-coded by condition, urgency, and testing requests.
📧 I email it before appointments and print it — for the visit this keeps doctors accountable.
This includes everything from:
• Dysautonomia symptoms
• Suspected hormone imbalances
• MCAS testing requests
• Vitamin deficiencies
• Sleep + gut concerns
•. Treatment for ADHD
Having it laid out keeps me from forgetting under pressure.
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🚨 What If Things Go Wrong?
No routine is perfect. Here’s what helps when things fall apart:
• 🧘♀️ Breathing app or calming playlist (offline!)
(I use my period callender it’s free it has a breathing option tells me when to inhale then exhale as the circle expands then goes smaller when breathing. It’s also great for knowing when your fertile. Moods and symptoms to pick from and a place to leave notes which I typically do. it helps I’ve had it since I had periods again last three years!
• 🎧 Headphones to block overstimulation
• 📃 Screenshotted notes in case Wi-Fi fails
• 📞 Emergency contact saved and easy to access
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💬 Final Note: For ADHD Babes & Anxious Navigators
If you:
• Forget everything unless it’s taped to your door 🚪
• Feel sick and overstimulated by the time you even arrive 💥
• Need a routine that honors your reality may look different from how others work— not just a Pinterest aesthetic…
You are not alone.
This routine didn’t make life perfect — it just made it safer, softer, and more manageable. If you’re figuring out how to commute, prepare, and show up in a world that doesn’t accommodate you — I see you.
💛 I’m happy to share more if it helps another girl navigating this alone.