Forty-eight honest statements — a read of your support points and strengths, not your faults.
Rate each statement 1–5: 1 = Never · 5 = Almost always. Answer for the last few weeks, not your best week. There are no right answers — only honest ones.
1.I can recognise a feeling as it builds — even when it begins as overwhelm before it has a name.
2.I know my load triggers well: the sensory environments, the changed plans, the social demands that cost most.
3.I have a realistic sense of how I come across, without needing to replay every interaction.
4.My regulation strategies fit my wiring, and I use them without apology.
5.Strong feelings move through me without taking the whole day with them.
6.Change is manageable when I've prepared the ground for it — and I've become good at preparing the ground.
7.My interests are an engine for me, and I let them do their work.
8.I have reliable ways back from setbacks, including the spirals I know well.
9.My standard is what genuinely works for my brain.
10.I read people accurately in my own way — through pattern, tone, and detail.
11.People feel genuinely heard by me.
12.I can hold another person's perspective without abandoning my own to keep the peace.
13.When I'm regulated and expectations are clear, I handle conflict well.
14.With the right people, I build deep, genuine trust — as my full self.
15.Direct and genuine is how I influence, and it serves me well.
16.I can observe where my attention has gone — hyperfocus, drift, avoidance — with honesty and without self-criticism.
17.I know my specific strengths, and I build my work and life around them.
18.I can see overwhelm accumulating early enough to act on it.
19.Increasingly, a pause arrives before the impulse — to interrupt, to switch, to say yes.
20.Given a moment of space, I think decisions through before I'm inside them.
21.I protect the conditions my focus needs, and treat that as legitimate.
22.My working memory is well supported — and using those supports is a skill, not a shortcut.
23.Commitments are captured the moment they're made, somewhere I trust.
24.Multi-step tasks get written down or chunked, because I know my brain and I plan for it.
25.Sensitive moments — rejection, criticism — affect me without derailing me.
26.Even under flooding, part of me stays functional — and that part is growing.
27.I've built genuine supports around frustration, and they hold.
28.My strategies for getting started genuinely work — most days, no emergency required.
29.With the right structure, my effort lasts the length of the project.
30.I have tested, reliable ways through tedious work.
31.Large tasks become steps that my actual brain will actually do.
32.I can prioritise using systems I trust, which keeps the overwhelm out of the decision.
33.My predictable difficult periods — transitions, post-deadline dips — are built into my planning.
34.My routines and goals are designed by me, for the way I actually work.
35.The life I'm building reflects what I genuinely value.
36.The decisions that shape my life are mine, made in my own way.
37.I am genuinely capable in my own way of working — full stop.
38.I solve my challenges with strategies I built myself, and they work.
39.I'm growing and expanding — not just coping better.
40.I have people who understand how I work, with no translation required.
41.The people close to me know and respect the real me.
42.I experience genuine belonging.
43.Meaning and fascination drive my engagement — that engine is a strength.
44.Learning is one of my deepest sources of energy, and I make room for it.
45.My work and interests add up to something purposeful, by my own definition.
46.Expectations built for other kinds of minds still govern too much of my life.
47.I doubt my abilities despite consistent evidence against that doubt.
48.I spend more energy translating myself than connecting.
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