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Reflection tool

Spiky Profile: strengths and support map

A short, supportive reflection across eight everyday areas. Use it to notice patterns and pick one or two areas to support first.

Reflect on each area

Focus and attention

Holding attention on a chosen task and noticing when attention drifts.

I lose track of what I was doing.
Background noise pulls my attention away.
I switch between tabs or tasks without finishing.
I miss steps in long instructions.

Executive function and task starting

Getting started, sequencing steps, and finishing tasks.

I know what to do but cannot start.
Breaking a task into smaller steps feels hard.
I underestimate how long things take.
I avoid tasks that feel vague or open-ended.

Sensory processing

How sound, light, touch, smell, and movement feel during the day.

Bright light, noise, or busy spaces drain me quickly.
Certain textures or smells are hard to tolerate.
I need movement to think clearly.
I feel overwhelmed in crowded environments.

Emotional regulation

Noticing emotions and returning to a calm baseline.

Small frustrations escalate quickly.
I find it hard to calm down once upset.
Strong feelings show up before I notice them.
I mask how I feel and feel exhausted later.

Communication and social energy

Conversations, group settings, and the energy they take.

Group conversations are tiring.
I prefer written communication for important things.
I rehearse what I will say in advance.
I need time alone to recover after social events.

Memory and organisation

Holding information in mind and keeping track of things.

I forget what I came into a room for.
I lose items like keys, phone, or notes.
I forget commitments unless they are written down.
I cannot hold multi-step instructions in my head.

Reading and processing

Reading text, following dense information, and processing speed.

Dense text tires my eyes quickly.
I re-read the same line without taking it in.
I prefer audio or visual explanations over long text.
I need more time than expected to process new information.

Routines and transitions

Starting, stopping, and switching between activities.

Unexpected changes throw off the rest of my day.
Stopping an absorbing task is very hard.
I struggle to start a new activity even when planned.
Mornings or evenings feel chaotic.

Answer every question to see your map.

Spiky Profile · Strengths and Support Map · NeuroBreath | NeuroBreath