How to Create Your Personal Attention Support Owner's Manual

Instead of borrowing someone else's routine, what if you created your own playbook? A one-page Attention Support Owner's Manual is your personalised guide to what truly works for you. It captures your best conditions, common roadblocks, and go-to resets all in one place. It's quick to read on hard days and easy to update as you learn more about what genuinely supports your attention and focus.

Building this manual isn't about following rigid rules. It's about honouring your unique brain and giving yourself permission to do things your way. Here's how to create your own attention support playbook in four simple steps.

Reflect and Define Your Foundation

Begin by writing a short 'untangling statement'—a sentence that separates your brain-based challenges from who you are as a person. This simple acknowledgement creates breathing room between your identity and your struggles. For example: 'My need for attention support is a difference in how my brain processes information, not a character flaw.'

Next, create a whole-person snapshot. List your:

• Strengths (what you're naturally good at)
• Challenges (what feels harder for you)
• Core traits (what makes you, you)
• Values (what matters most to you)

This snapshot keeps your identity steady whilst you experiment with new supports and strategies.

Set Your Direction and Claim Your Rights

Now add a mission and vision to guide your choices. Your mission might be 'to work with my brain, not against it'. Your vision could describe how you want to feel on a typical day—calm, focused, capable.

Then list the rights you want to claim. These might include:

• The right to take breaks when you need them
• The right to use tools and accommodations without shame
• The right to say no to what drains you
• The right to structure your environment in ways that help

Claiming these rights isn't selfish. It's essential for sustainable attention support.

Plan Your Actions and Strengthen Your Voice

Jot down a few new possibilities you'd like to try. Perhaps you want to test a different morning routine, experiment with body doubling, or explore how movement affects your focus. Keep this list practical and permission-based—these are experiments, not obligations.

Finally, consider how you want to use a stronger voice. What will you say when you need to ask for support? How will you communicate your needs to family, colleagues, or friends? Having these phrases ready makes advocacy easier when your cognitive resources are low.

Use and Update Your Guide

Post your completed manual somewhere visible—on your desk, in your phone, or pinned to a noticeboard. Treat it as a living document that evolves with you. Update it often as you discover what truly works and what doesn't.

Remember, there's no single right way to manage your attention support needs. There's only your way. This manual simply helps you remember what that is when the day gets noisy and overwhelming.

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