Executive Function
& Body Doubling
Knowing exactly what you need to do and still not being able to start is one of the most frustrating parts of executive functioning differences. A lot of late-diagnosed adults spent years calling that laziness, when what they needed was a different way into the task.
Everything here is something I use myself or have recommended to autistic adults who told me it helped. You’ll find body doubling sessions where you work alongside other people, a distraction blocker, apps for routines and scheduling, and help with organizing your home.
Take what fits your life and leave the rest.
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Focusmate pairs you one-on-one with another person over video so you can each work on your own task side by side. Of the body doubling services I point people to, this is the one autistic adults have gravitated toward the most, mainly because of how flexible it is. You choose a 25, 50, or 75-minute session, book it whenever it fits your day, and say what you plan to work on at the start. Sessions aren’t only for desk work, either. You can also pick a session for moving tasks like cleaning or cooking, or for anything else you need to get done.
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Flown is the one I suggest when you’d rather body double with a group than one other person. Its sessions are led by a facilitator who opens with a short check-in on what everyone plans to work on and closes by looking back at how it went. You can book sessions ahead and build them into your week, which helps if knowing the plan in advance makes it easier to show up. Flown also has a wider community and extra focus tools for when you want more structure around your work.
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Focusmate and Flown help by putting another person in the room with you. Freedom helps from the other side, by taking distractions away. It blocks the websites and apps that pull you off task, or the whole internet if you need it, and it works across your computer, phone, and tablet at the same time. You can schedule focus sessions ahead so they start on their own, and Locked Mode keeps you from ending a session early when the pull to check something gets strong.
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I’ve shared NEAT Method with several autistic adults who realized that everything needing a place is a big part of how they stay regulated. NEAT’s teams create organizing systems for each space, from closets and kitchens to home offices, so things have a spot they go back to. They can help you unpack and set up after a move, and they offer ongoing upkeep so a system keeps working once it’s in place. If there isn’t a team near you, they also offer virtual organizing.
Routinery walks you through a routine one step at a time, with a timer for each step. Instead of holding the whole morning or bedtime routine in your head, you only have to focus on what’s in front of you right now. This helps when transitions are hard or when you lose track of where you are partway through a routine. You can build routines around your own steps, so the order stays the same each time.
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Motion takes your tasks, deadlines, and priorities and builds your schedule for you. It places each task into open time on your calendar, so you aren’t stuck deciding what to do next or where it fits. When a meeting moves or something takes longer than expected, it reschedules the rest of your day on its own. That helps a lot when planning itself is the part that uses up your energy.
