Creating a formatted grid to track autism and ADHD triggers can be an effective way to systematically monitor sensory inputs, emotions, and behaviours that affect daily life. Below is a grid layout you can use to track your triggers.
Tracking Triggers for Autism and ADHD
Creating a formatted grid to track autism and ADHD triggers can be an effective way to systematically monitor sensory inputs, emotions, and behaviours that affect daily life. Below is a grid layout you can use to track your triggers.
This is an example of a formatted Grid for Tracking Autism and ADHD Triggers
| Date | Trigger Type | Description of Trigger | Impact Level (1–10) | Coping Strategy Used | Time to Recover | Notes/Reflection |
|---|---|---|---|---|---|---|
| 04-06-2025 | Sensory (Noise) | High-pitched beeping from microwave | 8 | Used noise-cancelling headphones | 20 minutes | Felt overwhelmed but better after a break. |
| 04-06-2025 | Emotional (Frustration) | Struggling with work task, difficulty focusing | 6 | Took a 10-minute break, deep breathing | 15 minutes | Tasks feel harder when overwhelmed. |
| 05-06-2025 | Sensory (Lights) | Bright fluorescent lights in the office | 7 | Moved to a different area with dimmer lights | 30 minutes | Need to work in quieter spaces. |
| 06-06-2025 | Social (Conversation) | Conversation with a colleague that felt too fast-paced | 5 | Took a moment to pause and gather thoughts | 10 minutes | Felt overwhelmed, but manageable with time. |
Columns Explained:
- Date: The date of the trigger event, so you can track patterns over time.
- Trigger Type: Classify the trigger (e.g., Sensory, Emotional, Social, Environmental).
- Description of Trigger: A brief explanation of what triggered you.
- Impact Level (1–10): Rate how overwhelming the trigger was.
- Coping Strategy Used: Strategies used to manage the trigger.
- Time to Recover: Duration to feel back to baseline.
- Notes/Reflection: Additional observations or thoughts.
How to Use This Grid:
- Track Sensory Inputs: Record sensory overloads like loud noises, smells, textures, or bright lights.
- Track Emotional Triggers: Note emotional stressors or difficulties with focusing.
- Track Social Interactions: Log social situations that cause stress (e.g., conversations, crowds).
- Monitor Coping Strategies: Track tools or strategies and their effectiveness.