Life Skills Checklist
108 everyday skills for teens and young adults, one step at a time.
For autistic, ADHD and PDA young people and the people who support them. Tick how much help each skill needs now, from with help to I could show someone, then come back in a few months to see what's moved up.
- 12 pages, A4
- 4 Preparing for Adulthood areas
- Print as often as you like
Independent living
| Skill | Help | Reminder | Own | Show |
|---|---|---|---|---|
| Make a hot drink | ✓ | |||
| Make a snack or sandwich | ✓ | |||
| Use the microwave safely | ✓ | |||
| Use the oven and hob safely | ✓ | |||
| Cook a simple meal | ✓ |
Four areas, 108 skills, plus room for your own
Independent living
36 skills in 4 groups: looking after me, food, home, money.
- Get up with my own alarm
- Make a hot drink
- Tidy my room
Community inclusion
24 skills in 3 groups: getting about, people and friendships, things i enjoy.
- Know my address and a contact number
- Say hello and goodbye in my own way
- Choose what to do with my free time
Health
24 skills in 4 groups: appointments, medication, sleep, knowing my body and needs.
- Know my doctor's and dentist's names
- Know what my medication is for
- Notice when I am tired
Employment and education
24 skills in 3 groups: routines for college or work, asking for help, forms and emails.
- Know what day and time things happen
- Ask a family member for help
- Write my name, address and date of birth
Also inside: how to use it without pressure, a page for your own skills, and spare lines in every group.
Progress means needing less help
Not pass or fail. Every skill moves one step at a time.
The same checklist, as an app
On My Terms turns this checklist into something the young person owns: tick a skill each time they do it, and after a few times the app asks if they're ready for the next step. Yes or Not yet, their choice.
14 days free, then £4.99 a month or £34.99 a year for up to 6 people.
About the checklist
What is a life skills checklist?
A list of everyday skills, such as making a meal, using a bank card or booking an appointment, used to see which ones a young person can already do and which still need help. This one uses four steps for each skill (with help, with a reminder, on my own, I could show someone), so it shows progress rather than a pass or fail.
Who is this checklist for?
Teens and young adults, roughly 13 to 25, especially autistic, ADHD and PDA (Pathological Demand Avoidance, also called a Persistent Drive for Autonomy) young people, and the parents, carers, schools and services who support them. It works with or without a diagnosis or an EHCP.
Is it based on Preparing for Adulthood?
The skills are grouped into the four Preparing for Adulthood areas (independent living, community inclusion, health, and employment and education), a framework widely used in England when planning for adult life. It is an independent resource, not connected to or approved by the Department for Education, NDTi or any local authority.
How do I use it without it feeling like pressure?
Fill it in together, or let the young person fill it in first. Tick how much help each skill needs now, skip anything that isn't relevant, and pick just two or three skills to focus on. Come back every few months with a different colour pen to see what has moved up. "Not yet" is always a fine answer.
Is it really free?
Yes. It is a free PDF with no sign-up. You can print and share it for personal, family, school and service use. If you would rather track it on a phone, the same skills are in the On My Terms app (14 days free, then £4.99 a month).