Living with AuDHD
Like Duolingo, but for Living with AuDHD. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
For the part of you with thirty open tabs that never became anything.
180 levels across 8 sections, about 360 minutes end to end, roughly 72 days at five minutes a day. It moves through Making Sense of the Tug-of-War, Managing Your Daily Energy, Navigating the Social World, Getting Things Done Your Way, Emotional Rollercoasters, The Science of the Combined Brain, Advocating for Yourself, and Looking Toward the Future. It starts from scratch.
Free forever · No credit card · iPhone & Android
Key ideas in Living with AuDHD
- ADHD views lack of structure as freedom and a chance for dopamine-seeking
- Autism views lack of structure as a lack of safety and a source of anxiety
- ADHD drives the 'gas' (impulsivity and novelty)
- Autism drives the 'brakes' (regulation and sameness)
- The internal conflict between the need for novelty and the need for predictability
- Identifying the 'Gas' vs 'Brakes' metaphor in daily actions
- Routines provide the safety the autistic side needs
- Routines lack the novelty the ADHD side requires to function
- Under-stimulation manifests as 'itchy' boredom, restlessness, or seeking chaos
- Over-stimulation manifests as sensory pain, shutdown, or irritability
- Understanding why routines can feel both helpful and painful
- Recognizing signs of under-stimulation vs over-stimulation
- ADHD novelty-seeking often leads to over-extending sensory limits
- The 'middle ground' often feels like it satisfies neither the need for total chaos nor total order
- The autistic side requires a period of 'sameness' to recover from ADHD-led chaos
- The typical cycle of an AuDHD 'novelty crash'
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Living with AuDHD the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
How does the autistic side of an AuDHD person typically react to a completely unplanned day?
Get it right to open this lesson and 179 more in the app.
Where Living with AuDHD takes you
Discover how autism and ADHD interact to create a unique way of experiencing the world. Learn to balance the need for routine with the craving for novelty and build a life that works for your brain.
- 1
Making Sense of the Tug-of-War
- When your brain wants routine and chaos at once
- The 'Internal Contradiction' explained
- Why standard advice often fails you
- Spotting your unique AuDHD patterns
- 2
Managing Your Daily Energy
- The battery that drains twice as fast
- Dealing with the 'Wall of Awful'
- Hyperfocus vs. Special Interests
- Finding your sensory 'sweet spot'
- Resting without feeling guilty
- Building a flexible routine that actually sticks
- 3
Navigating the Social World
- The struggle of oversharing vs. staying quiet
- Reading between the lines without getting lost
- How to explain your needs to friends
- Managing social burnout and 'The Hangover'
- Finding your 'people' and neurodivergent joy
- 4
Getting Things Done Your Way
- Hacking your executive function
- The 'Body Doubling' trick for focus
- Organizing for the brain you have, not the one you want
- Breaking big tasks into tiny, dopamine-rich steps
- 5
Emotional Rollercoasters
- Why small things feel like big deals
- Handling Rejection Sensitivity (RSD)
- Meltdowns, shutdowns, and ADHD outbursts
- Self-soothing techniques that actually work
- Moving from self-criticism to self-kindness
- 6
The Science of the Combined Brain
- How Dopamine and GABA interact
- The overlap of the 'Spiky Profile'
- Why one trait can hide the other
- The history of the dual diagnosis
- 7
Advocating for Yourself
- Asking for what you need at work or school
- Setting boundaries with family
- Navigating the healthcare system
- Building a support team that gets it
- Designing a life that fits your rhythm
- 8
Looking Toward the Future
- The strengths of the AuDHD mind
- Long-term burnout prevention
- Celebrating your neurodivergent identity
8 sections · 36 units · 180 levels. Built to play, not to enroll.
You pick the voice
Living with AuDHD is taught in the The Bestie style: your friend who just gets it. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Living with AuDHD today.
Download Tomo, search Living with AuDHD, and play your first lesson in under a minute.