Instead of having a set posting schedule for my social media accounts – for example, that I must post a quote every Monday, a video every Tuesday, and so on – I just allow myself to post as and when I feel like it.
Instead of scheduling certain tasks in my calendar for a certain date and time in advance (which then feels like a demand to complete them at that time), I will put them on my to-do list for the week and then pick out the tasks that I am going to complete each day.
Instead of making a meal plan for the week (which then feels like a demand to cook or eat that meal on that day), you could make a list of the meals that you will eat throughout the week, buy the ingredients, and then allow yourself to choose which meal you fancy on the day.

What are some ways you could reduce or reframe demands in your life?

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Demand avoidance can be tough for autistic and ADHD people – here’s how to navigate it