Harmonic What's present for you?
There's no right way to do this. Write as much or as little as you like.
Getting ready…
You don't have to hold this alone
This journal can't respond to emergencies or check on you. If you're in immediate danger, please call 911 or go to the nearest emergency room.
What feels present?
Choose one or more. You can come back and change this any time.
What we noticed
Your integration note
Answer any prompt above, or jot down one thing you want to remember or practice.
Prompts made for neurodivergent minds
If long, open-ended journaling is hard to start, Integration, Your Way offers prompts in three sizes, sensory check-ins, and tiny-step planning.
Gentle aftercare reminders
Integration, Your Way
A neurodivergent integration pack for ADHD, autistic, AuDHD and other neurodivergent minds, and anyone who finds long journaling hard to start.
One-time purchase through Gumroad. Unlocks on up to 5 of your devices. Works inside this journal, so your writing still stays private on your device.
What's inside
- Prompts in 3 sizesLow, some, or full battery: match the prompt to your capacity today.
- 7 integration themesSensory memories, masking, overwhelm, special interests, follow-through, inner critic, and understanding your brain.
- Sensory check-inNotice what your body needs before you reflect, with quick adjustments.
- Feeling-word bankTap words to help name feelings and body sensations when words are hard to find.
- Tiny-step plannerTurn one insight into one small, concrete action attached to a routine.
- Permission slipsShort reminders that stopping after one prompt is a complete session.
Sensory Memories
Neurodivergent experiences are often vivid through the senses. Start with what you noticed, not what it meant.
Low battery: Pick one sense (sight, sound, touch, smell, taste, body). What do you remember through it?
Some battery: What was the strongest sensory moment of your experience? Was any of it too much? What helped?
Already purchased?
Paste the license key from your Gumroad receipt email. Only the key is checked; nothing you've written is sent.
Permission slips
1. How much battery do you have right now?
2. Sensory check-in (optional)
3. Choose a theme
4. Your response
Words, bullets, single words: all of it counts.
Feeling-word bank
Tiny-step planner
Entries are saved only in this browser on this device. Clearing your browser data will remove them, so download a copy now and then.
Patterns over time
How often each theme has shown up in your saved entries. Patterns can be a helpful starting point for an integration session or conversation.