Method

Demand-avoidance strategies

When the mere 'I must' triggers resistance — reframe the task and remove the sense of compulsion.

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Demand avoidance isn’t procrastination — it’s a nervous-system reaction to a sense of compulsion (including your own “I must”).

Astronaut mentality — treat the task as a mission you chose, not an order.
A physical calendar/planner instead of a digital one — less of a system bossing you around.
Reframe the language: “I can” / “I choose” instead of “I must”.
Self-compassion: resistance is a signal of overload, not laziness.

Orion Kelly covers 13 adult-specific triggers and a dozen-plus strategies in the video “Demand Avoidance in Autistic Adults”.

By profile:

ADHD: Resistance is often an initiation/EF barrier — breaking it into a small, concrete next step helps.
AUTISM: Resistance can be PDA — a response to a threat to autonomy (fight/flight). Then a sense of choice matters more than a productivity technique.
AUDHD: In AuDHD both mechanisms run at once — first remove the sense of compulsion, then lower the barrier to entry.

Helps with

2 sources

Demand Avoidance in Autistic Adults — Why It Happens and What Helps

Video · Orion Kelly · link soon

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD Autism