SPARKLY FROG COACHING & CONSULTANCY
Ready to stop feeling like you're never enough?
Over three modules, I’ll help you unmask, align with your true nature, and reclaim your boundaries - so you can finally feel exactly enough, just as you are.
Inside Exactly Enough: the Autistic Life Alignment Course, I’ll show you how to let go of exhausting “shoulds,” align your daily life with your true nature, and reclaim boundaries that protect your energy - in just 3 gentle, practical modules. Together, we’ll cover permission to be, aligning with your neurology, and creating boundaries that feel safe and sustainable.
Life wasn’t meant to feel like you’re performing on stage every single day.
But for so many late-identified autistic adults, that’s the reality.
The world has only got louder, faster, and more demanding. The masks we’ve learned to wear feel heavier, the “shoulds” pile up higher, and the constant push to keep up leaves us more drained than ever. It can feel impossible to balance work, relationships, and simply being human when you’re already running on empty.
The truth is, you can’t keep pushing through forever. Ignoring your needs, second-guessing yourself, or hoping things will magically ease up will only lead to deeper exhaustion, more resentment, and an even greater sense of disconnection from who you really are.
You deserve so much more than survival. You deserve clarity, calm, and the confidence of knowing you are already exactly enough - and a life that finally reflects that truth.
I know how relentless it feels just to get through the day. The constant noise, the endless decisions, the pressure to keep up appearances - it’s like running a marathon without ever getting a chance to rest. And on top of that, there’s the outside world reminding you, in a thousand small ways, that you’re not measuring up. Scrolling through social media and seeing “perfect” lives. Hearing the unspoken expectation that you should cope better, do more, be more. Navigating workplaces, families, and friendships that don’t always understand or make space for your needs.
But here’s the truth: none of this means you’re failing. You are not the problem. You’ve been doing your best in systems that were never designed with you in mind. The exhaustion and self-doubt you feel are not proof of weakness - they’re proof of just how hard you’ve been working to survive.
If you've been feeling...
Exhausted from constantly masking - holding it together in public, only to crash in private.
Like you're living by a script of "shoulds" that leaves no room for your real needs.
Unsure who you really are underneath the mask - and afraid that, if people saw the real you, they might walk away.
You're not broken and you're not alone. You deserve a life that fits you; not the other way round.
Imagine if...
You woke up feeling grounded in who you are, no longer questioning your identity or replaying every interaction in your head
You moved through your day with more ease - able to recognise your needs, honour your limits, and stop apologising for simply being yourself
You felt a quiet confidence growing in your relationships, where you no longer had to shrink, mask, or explain just to feel accepted
This is all possible for you, and here’s how I’ll help you do it…
INTRODUCING
Exactly Enough:
The Autistic Life Alignment Course
You’ll get the tools, support, and step-by-step path you need to move from self-doubt and exhaustion into clarity, alignment, and a life that finally feels like yours.
No more second-guessing if you’re “autistic enough.” No more hiding behind a mask until you’re drained and burnt out. No more living by other people’s rules and expectations while your own needs get pushed aside.
Instead, you’ll gain the confidence to trust yourself, the clarity to know what works for your brain and body, and the courage to set boundaries that protect your energy. Day by day, this means more calm, more self-respect, and more space to show up as who you really are - without apology.
Exactly Enough - The Autistic Life Alignment course covers steps two to four of my signature framework.
You may already have started with “See Your Story” - reflecting on your past and uncovering who you are beneath the mask.
This course - Exactly Enough: The Autistic Life Alignment Course - picks up right where that leaves off. Over three modules, you’ll journey through the next three steps of the framework:
Step 1
Permission to be:
Release the "shoulds", rewrite your inner script and begin to unmask safely.
Step 2
Align with your nature:
Map your energy, design sensory-friendly spaces and plan your days to flow with your rhythms.
Step 3
Reclaim your boundaries:
Create your boundaries blueprint, learn to say no without guilt, and hold your line with confidence.
Here's what you'll learn inside Exactly Enough:
Module 1: Permission to be
You’ll learn how to dismantle the exhausting “shoulds” that have shaped your life, rewrite your inner script into one that supports you, and explore where you’ve been masking. Together, we’ll map the cost of masking and create a safe plan for unmasking at your own pace. You’ll have tools like the Should Audit, Script Swap worksheets, and a Masking Map to help you release pressure and start showing up as yourself.
Module 2: Align with your nature
In this module, you’ll uncover how your energy really works, what drains you, and what restores you - so you can plan your days around your natural flow instead of fighting against it. We’ll design sensory-friendly environments, build your own sensory toolkit, and practise flow-friendly planning that supports your rhythms and interests. You’ll use tools like the Energy Map, Sensory SOS Plan, and Weekly Alignment Planner to make daily life calmer, more sustainable, and less overwhelming.
Module 3: Reclaim your boundaries
Here, you’ll learn how to create boundaries that feel safe, clear, and empowering - without guilt. You’ll map out your current boundaries, practise short, kind “no-scripts,” and rehearse real-life situations so you feel confident holding your line. With the Boundary Map, No-Script Practice Sheets, and a Boundary Rehearsal Plan, you’ll finally have the confidence to protect your energy and prioritise what truly matters to you.
EXACTLY ENOUGH: THE AUTISTIC LIFE ALIGNMENT COURSE
Get access to the full Exactly Enough: Autistic Life Alignment course for just £119.
3 supportive modules with 9 bite-sized lessons - covering Permission to Be, Align With Your Nature and Reclaim Your Boundaries;
Warm, practical video lessons where I guide you step by step through key concepts, personal stories and simple strategies you can start using right away;
A beautifully designed companion workbook packed with reflection prompts, checklists and templates like the "Should" Audit, Energy Map, Sensory SOS Plan and Boundary Rehearsal Guide;
A flexible, self-paced format - move with your own rhythm - you'll always have access to come back and revisit lessons whenever you need.
HEY THERE,
I'm Francesca
For most of my life, I felt like I was running on someone else’s timetable - always trying to keep up, always just slightly out of step. I was capable and determined, doing everything I thought I “should” be doing…,but under the surface, I was exhausted, disconnected, and constantly questioning whether I was enough.
When autism finally became part of my story, there was relief - finally, a reason why life had always felt different. But there was also grief. And after the diagnosis? Silence. No roadmap, no guidance - just me, my exhaustion, and a swirl of emotions I didn’t know how to process. I wanted clarity, but what I found was confusion and shame. I doubted myself daily - was I “autistic enough”? Would people believe me? Could I ever really stop masking, or was I destined to keep performing just to survive?
What helped me wasn’t more theory - it was coaching. Coaching gave me space to process, tools to reflect, and permission to build a life around what actually works for my brain and body. As I trained to become a coach myself, I realised how many of us are left standing at that same crossroads: relieved to finally have language for who we are, but unsure how to take the next step towards living authentically.
That’s why I created Sparkly Frog Coaching, and why I built Exactly Enough. It’s the course I wish I’d had - a gentle, practical guide for autistic adults ready to move from self-doubt and burnout into clarity, alignment, and boundaries that protect their energy.
I created Exactly Enough for the person I once was - and the person you might be right now:
A thoughtful, intelligent autistic adult who’s tired of second-guessing, tired of pushing through, and ready to live life on their own terms.
This course is your next step - a roadmap to help you let go of the “shoulds,” design your days around your neurology, and reclaim boundaries that make space for you.
Because you are not too much. You are not not enough. You are exactly enough.
This is your chance to stop bending yourself to fit a world that was never built for you.
So you can start creating a life that works with your autistic nature, not against it. Exactly Enough gives you the tools, structure, and support to release the weight of “shoulds,” design your days around your true energy and sensory needs, and set boundaries that feel safe and sustainable. No more exhaustion, no more second-guessing - this is where alignment begins, and where you finally get to feel exactly enough.
This is for you if:
You’re a thoughtful, late-identified autistic adult who’s ready to stop second-guessing and start building a life that works with your brain, not against it.
You want gentle but practical tools - things you can actually use day-to-day, not just theory or overwhelming information.
You’re open to reflection and small, sustainable changes that will add up to a calmer, more authentic way of living.
This is not for you if:
You’re looking for a quick fix or a one-size-fits-all solution - alignment takes reflection, practice, and patience.
You’re not ready to let go of “shoulds” or to experiment with new ways of doing things that put your needs first.
You want therapy, crisis support, or medical advice - this course is coaching-based and focused on practical life alignment, not clinical treatment.
Frequently Asked Questions
You can email me at francesca.percival@sparklyfrog.com if you have any questions. I'm happy to help! And don't forget to check out the FAQs below:
You don’t need a formal diagnosis to benefit from this course. Exactly Enough is designed for late-diagnosed and self-identified autistic adults alike. If you’ve ever felt “different,” exhausted from masking, or unsure of your identity, this course will give you tools and reflections that support you right where you are. You are welcome here.
That doubt is incredibly common - and it’s one of the very reasons this journal exists. You don’t need to be certain to begin. See Your Story is designed to hold space for your questions and help you reflect on your identity at your own pace, without pressure or judgment.
No. This course is not therapy, counselling, or a substitute for medical advice. It’s a coaching-based resource - focused on reflection, practical tools, and day-to-day alignment. It’s here to complement, not replace, any other support you may already have.
I understand. That’s why Exactly Enough is built around lived autistic experience, not generic advice. Each tool is simple, specific, and designed to work with your neurology, not against it. This isn’t about forcing yourself into another system - it’s about building one that finally fits you.
You’ll still have lifetime access to the course materials and workbook, so nothing is wasted. Many people find that even applying one or two tools makes a huge difference. You don’t have to do everything at once - every small step you take towards alignment counts.
© 2025 Sparkly Frog Coaching & Consultancy
Bringing lived neurodivergent experience and HR expertise to help you build a life that works with your nature.