Basic Needs Body Check

You suddenly realise you're starving, busting for the loo, freezing, or running on fumes because you didn't notice the earlier signals

Steps

  1. Set 3 gentle phone alarms across the day labelled 'Body check' (try mid-morning, after lunch, late afternoon)
  2. When the alarm goes, run through 5 quick questions: hungry, thirsty, need the loo, too hot/cold, last movement?
  3. Score each one 0-2: 0 fine, 1 noticing it, 2 needs action now. Action only the 2s
  4. Keep a 'top-up tray' in reach: water bottle, snack, lip balm, hoodie. Lowering friction means you actually do it
  5. Note any patterns over a week: are you always thirsty by 3pm, always cold after lunch? Adjust your environment, not your willpower

What you need

Phone alarms, a refillable water bottle, easy snacks within arm's reach

Why it works

Many autistic and ADHD adults have low interoceptive awareness, meaning hunger, thirst, and fatigue cues only register at crisis level. Scheduled check-ins outsource the awareness to your phone until your body catches up.

Age guidance

Adults and older teens.

Real-world example

An autistic adult used to crash with migraines every afternoon. After two weeks of 'body check' alarms, they realised they were finishing the working day on one glass of water. Adding a 2pm refill almost eliminated the migraines.

Troubleshooting

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