Neurodivergence, ADHD, Autism - Tips

Both Dyslexia and Autism can involve a difficulty in processing sensory information, leading to the brain being overloaded and the sympathetic nervous system being activated (fight/flight/fawn/freeze).

In a society where we are constantly bombarded with sensory information, it can be exhausting and overwhelming to navigate day to day experiences, even something like going shopping or to the Cinema.

A good tip is to plan activities carefully. Pace yourself and ensure you have time and space after taxing activities to decompress and unwind. Being in nature, or focusing on something very simple like a colouring or a simple task can be helpful. A break from devices or from spending time around lots of people can also help. Try to notice what makes you feel calm, and make sure you allow time for these things when you have a busy day.

There are also products available to minimise the impact of bright lights, or loud sounds, such as light-sensitive glasses and ear plugs which filter and dampen sound.

Neurodivergence is a natural variation in how brains process information. It includes ADHD, Autism, dyslexia, dyspraxia, and more.

Instead of seeing it as a disorder to “fix,” view it as a different operating system with unique strengths and challenges. Common strengths: deep focus on interests (hyperfocus), creativity, pattern recognition, empathy, and innovative thinking. Challenges often stem from a world designed for neurotypical brains—sensory overload, executive dysfunction, or social exhaustion.

Tip: Reframe your language. Replace “I’m broken” with “My brain works differently.” Build self-compassion by celebrating your strengths daily. Accommodations and strategies turn differences into superpowers.

ADHD isn’t laziness—it’s a difference in attention regulation and dopamine. Body doubling (working alongside someone), the two-minute rule (if it takes less than two minutes, do it now), and externalising memory (notes, alarms, visual cues) are game-changers. Break tasks into tiny steps. Use timers like Pomodoro (twenty min work + five min break).

Create “ADHD-friendly” environments: noise-cancelling headphones, fidget tools, and minimal visual clutter. Medication helps many, but lifestyle matters—consistent sleep, protein-rich meals, and daily movement regulate dopamine naturally.

Autism is a different neurotype with unique sensory, communication, and social needs. Respect routines and predictability—they reduce anxiety. Ask before touching and respect sensory boundaries (noise, lights, textures).

Use clear, direct language—many autistic people prefer literal communication over hints or sarcasm. Allow processing time instead of demanding immediate responses. Celebrate special interests; they’re sources of joy and expertise.

Best support: Listen without trying to fix. Offer help only when asked. Create low-pressure environments. Remember: autistic people are not “missing” empathy—they often feel it intensely.

Executive dysfunction (trouble starting, planning, or switching tasks) is common in ADHD and Autism.

Combat it with:
• “Next physical action” rule – focus only on the very first step (“open laptop” instead of “write report”).
• Visual timers and countdowns.
• Temptation bundling (pair boring tasks with something enjoyable).
• Reduce decision fatigue with routines and default choices.

Accept that motivation follows action, not the other way around. Start imperfectly. Small wins build momentum.

Autistic burnout and ADHD burnout are real and exhausting. Signs include extreme fatigue, loss of skills, heightened sensitivity, and withdrawal.

Protect your energy: schedule regular “recharge” time, set firm boundaries, and say no without guilt. Use sensory tools (weighted blankets, stim toys, dim lighting).

Masking less in safe spaces saves huge energy. Build a “low-demand” day once a week. Track energy patterns and respect them instead of fighting your brain. Recovery takes time—rest is productive.

You’re not lazy; you’re recharging a differently wired nervous system.

For many neurodivergent people, the environment shapes focus and regulation more than willpower does. A visible checklist, a timer, a tidy workspace, or a clear routine can act as external anchors that reduce overwhelm and decision fatigue. Small environmental tweaks often make daily life feel more manageable.

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