Your AI Capacity Companion

Your 24/7 AI companion to the AuDHD Burnout Recovery Roadmap

Recovery isn't linear. Some days you'll have capacity to work through the Roadmap on your own.

Other days you'll need someone who already knows the framework, gets your nervous system, and can meet you where you are — at 2am, mid-shutdown, or when reading 100 pages feels impossible.

That's what the Capacity Companion does.

A custom AI trained on the entire Roadmap framework, my somatic and trauma-informed coaching methods, and the latest research in autistic and ADHD burnout. So when you message it depleted, fragmented, or in crisis — it gets the context immediately.

You don't have to explain what burnout is, what AuDHD is, why your nervous system is wired the way it is, why "just rest" doesn't work for you. It already knows.

The AI Companion is included with the Roadmap and Recovery Kit. It's not available standalone — because without the framework, the AI loses the context that makes it actually useful.

You know what to do. You have all the tools.

But burnout has left your memory and executive function completely tanked.

You've read the posts. Watched the videos. Maybe even bought a course or two. But when you're in burnout, nothing sticks. Brain fog wipes out everything you've learned. And generic advice tells you to do more self-care, but deep down you know that isn't the real solution.

You need something that:

1. Meets you where you are — even at rock bottom

Understands AuDHD burnout specifically (not generic wellness)

2. Gives you answers NOW, not after a 6-week waitlist

3. Remembers and applies the framework when you can't

That's what the AI Assistant does.

A Recovery Companion That Actually Gets It

This isn't ChatGPT with a friendly prompt.

ChatGPT will tell you to try a gratitude journal, take a bubble bath, or "set boundaries." The Companion knows you've already tried those things, that they don't work for AuDHD nervous systems in burnout, and that what you actually need right now might be permission to stop, language to advocate for yourself, or one tiny next step that doesn't require you to think.

It's a custom AI trained on everything I know about AuDHD burnout recovery — my coaching frameworks, somatic and trauma-informed methods, and the latest in lived-experience research from thousands of neurodivergent adults experiencing burnout.

The Frameworks

  • The 4-Stage Recovery Framework (Recognize, Resource, Regulate, Reclaim)

  • The Battery Framework — how AuDHD energy actually works

  • The Demand Audit — identifying what's draining you

  • Nervous system regulation for brains that need both activation AND calm

The Specialties

  • Alexithymia & interoception challenges

  • Parts Work (IFS-informed for AuDHD)

  • PMDD & cycle-aware planning

  • Perimenopause and the hormonal shift

  • Nutrition for AuDHD Burnout Survival & Recovery

  • PDA & demand-triggered responses

  • Masking patterns & safe unmasking

  • Identity Load & high-meaning work burnout

  • Trifecta awareness (POTS, hEDS, MCAS)

  • Fawn response & people-pleasing patterns

  • Monotropism, Rejection Sensitivity, and more!

Ask It Anything

  • "What burnout type am I?"

  • "I'm shutting down and don't know what to do"

  • "How do I explain this to my partner?"

  • "What regulation tool should I try right now?"

  • "Help me prepare for my GP appointment tomorrow"

  • "I can't tell if this is ADHD or Autistic burnout"

  • "Create a low-demand plan for this week"

It takes your situation, applies the framework, and gives you something you can actually use — in minutes.

How To Get The Capacity Companion

The Companion is included in two bundles:

ROADMAP + AI BUNDLE

$134 $264 (Save $130)

The complete 100+ page Roadmap framework + lifetime AI Companion access.

Perfect if: you want the core framework with real-time AI support to apply it.

RECOVERY KIT + AI BUNDLE

$197 $353 (Save $156) ⭐ MOST POPULAR

The Roadmap + 6 targeted bonus guides + lifetime AI Companion access.

Perfect if: you want the full toolkit and personalised support for the co-occurring conditions that complicate AuDHD burnout — PMDD, perimenopause, POTS/MCAS/hEDS, fawning, blood sugar.

STILL NOT SURE?

Frequently Asked Questions

Is this just regular ChatGPT?

No - this is a custom GPT that I've trained with your complete Roadmap, all 6 bonuses, my coaching approach, and 8 peer-reviewed research studies.

Think of it like this: Regular ChatGPT has general knowledge but doesn't know anything specific about YOUR materials or MY approach to AuDHD burnout recovery. This custom GPT has been given all of that context upfront, so it can give you guidance that's consistent with the Roadmap framework and my coaching specialties.

It's the difference between asking a stranger for advice versus asking someone who's already read your entire instruction manual and knows your specific situation.

Will it give me medical advice?

No. The AI provides educational guidance based on the Roadmap framework - it won't diagnose conditions, prescribe treatments, or replace your healthcare team. It CAN help you prepare for appointments, understand symptoms in the context of burnout, and formulate questions for your providers. If you're in crisis or experiencing medical symptoms, it will direct you to seek professional support.

Do I need ChatGPT Plus?

No. You just need a free ChatGPT account - takes 30 seconds to set up if you don't have one yet. Already using ChatGPT? This will feel familiar, but you'll notice the difference immediately because it actually understands AuDHD burnout recovery instead of giving generic wellness advice.

What if I don't know what to ask?

You'll get a complete Prompt Guide with 100+ copy-paste ready questions. Just pick one and customize it with your details.

And here's the best part: you can speak to the AI like it's a neurodiversity-aware friend, coach, or ally. Be creative, be messy, ask follow-up questions - it's designed to support you however you need.

Will it remember our previous conversations?

Each conversation is separate (for privacy), so it won't remember what you discussed last time. But you can easily give it context by copying/pasting key info at the start of each chat.

Best practices:

- Save important responses (recovery plans, action steps) by copying them into a google doc, notes app or printing them

- Start new conversations by giving it your burnout type and current situation

- The Prompt Guide includes templates for quickly giving context like: "I'm experiencing Combined burnout, currently in the Resource stage..."

Think of it like texting a friend who knows the Roadmap inside-out but needs a quick reminder of where you're at.

How is this different from just reading the Roadmap?

The Roadmap gives you the framework. The AI Assistant helps you APPLY it to your specific situation, remembers everything for you during brain fog, and provides instant support when you're stuck or in crisis.

Questions?

Email [email protected]

This AI Assistant provides educational information based on the Recovery Roadmap framework. It is not medical advice and does not replace professional healthcare, therapy, or psychiatric care. For medical advice, diagnosis, or treatment, consult qualified licensed providers.

AI Assistant Privacy & Data Use

Your privacy matters, and that is why I chose to use this particular GPT for its ability for you to opt-out of your information being used to train AI.

What You Need to Know:

This AI Assistant is built on OpenAI's ChatGPT platform. Here's how your privacy is protected:

✅ What the Assistant Does NOT Do:

Store your personal information

Remember conversations between sessions

Track or identify individual users

Share data with the creator (I [Nicole] cannot see your conversations)

Connect to external databases, email lists, or marketing tools

✅ What Happens During Your Session:

Your conversations are used only to generate real-time responses

All interactions remain within the ChatGPT platform

Data handling is governed by OpenAI's privacy and security policies

✅ OpenAI Platform Storage: OpenAI may temporarily retain conversations for system performance, abuse prevention, and safety monitoring. However, you can opt out of having your conversations used for AI training by adjusting your OpenAI privacy settings.

📥 Download Full AI-Assistant Privacy Policy

🔧 Manage Your OpenAI Privacy Settings

Questions?

Email [email protected]

©2026 Nicole Spartels | AuDHD Burnout Recovery All Rights Reserved.