Notice the environment
A shirt label, bright lighting or several conversations at once can make an ordinary place hard to be in. The book suggests small adjustments such as softer clothes, headphones or a quieter corner. The right adjustment depends on the person and the situation. Ask rather than assume.
Make room for rest
The book uses a battery as an image for energy: some days there seems to be more available than others. A busy day may need quieter spaces between activities. This is a metaphor for noticing your limits, not a medical explanation of fatigue. Persistent or unusual exhaustion deserves medical attention.
Give focus a clear next step
A task called "sort everything out" leaves a lot to work out before you can begin. "Open the document" is smaller and easier to see. A timer or doing a task beside someone you trust may be worth trying if that feels supportive. You can stop using a tool that adds pressure.
Try one change, not a whole new life
Pick one moment that regularly feels difficult. Change one thing: the light, the noise, the size of the task or the space between plans. Notice whether it helps. There is no need to turn self-understanding into another demanding project.
Small changes count. Your needs can change, too.
Adapted from Chapter 5 of The AuDHD Superpower: A Gentle Beginner's Guide. These examples are not a diagnostic checklist. Sources and care note.