This is assuming fluorescence occurs from the S1 state.
1. Optimize and do frequency calculation of the ground state geometry of the molecule. Use charge=0, multiplicity=1.
2.Optimize and do frequency calculation S1 (first excited state geometry (opt TD with root=1, singlet,nstate=6). This will give fluorescence.
3. Optimize and do frequency calculation ground state geometry with charge=0 and spin multiplicity=3. This will give T1 geometry (without the TD keyword). Use unrestricted spin option.
4.Do TDDFT absorption with this triplet (T1) geometry, charge =0, multiplicity =3 to get phosphorescence (energy of T1 state ). Use unrestricted spin option.
The energy difference between 2 and 4 gives delta(S1-T1) - singlet-triplet gap.