Neurodiversity

• Timers and Alarms: Use your phone or a visual timer to help structure tasks or remind yourself to take breaks.

• Task Breakdown: Divide larger tasks into small, doable steps. A checklist or sticky note can help you track progress.

• Free Apps like Todoist, Trello, or Notion: Great for organizing to-dos and routines with flexibility.

• Body doubling: Doing tasks alongside someone else (virtually or in-person) can boost motivation.

• Noise-cancelling headphones or earplugs: Reduce background noise to help you focus or decompress.

• Blue light glasses or screen filters: Can ease visual sensitivity or headaches from screens.

• Weighted items: Weighted blankets, lap pads, or stuffed animals provide calming sensory input.

• Create a sensory kit: Include things like fidget toys, gum, textured fabric, or calming scents (lavender, peppermint).

• Name your emotions: Using a feelings wheel or chart can help with self-awareness.

• Grounding techniques: Try 5-4-3-2-1 (five things you see, four you feel, 3 things you hear, 2 things you smell, 1 thing you taste), deep breathing, or cold water on your hands.

• Emotion tracking apps: Like Daylio or Moodnotes to monitor patterns and gain insights over time.

• Stimming: Allow yourself to rock, flap, fidget, hum—whatever helps you self-regulate.

• Pre-written scripts or prompts: Having a go-to list of conversation starters, responses, or ways to say “no” can reduce stress. Example: “Hey, I need a little time to process—can I get back to you later?”


• Choose your mode: Not everyone likes face-to-face or phone conversations. Texts, voice notes, emails, or even group chats can offer more time to think and respond at your own pace.


• Use visual aids: Emojis, GIFs, images, or drawings can add emotion or clarity when words feel hard to find. Communicating visually is just as valid as using text.


• Social scripts vs. authentic self: If you mask in conversations to get by, it’s okay—but know you don’t have to. Over time, you can practice communicating in ways that feel true to you.


• Set communication boundaries: It’s okay to take space. Try phrases like:

“I’m not up for talking right now, but I care about you.”
“Can we talk later when I have more energy?”
“I communicate best through text—can we stick to that?”

Navigating a neurotypical world as a neurodivergent person can be overwhelming. These reminders might help:

• It’s okay to be different. You don’t need to explain or justify your brain wiring to anyone.

• You deserve accommodations and support. Whether it’s at work, school, or home, asking for what you need is valid and necessary.

• Unmasking is a process. Letting go of the pressure to blend in takes time, and it’s okay to do it in your own way, at your own pace.

• Rest is not laziness. Your brain might need more downtime to recharge, and that’s perfectly okay.


You don’t have to go it alone. Consider creating a neurodivergent-friendly support network:

• A list of trusted people who respect and understand your needs

• Online or local peer groups (like RaY’s Neurodiversity Peer Group!)

• Therapists or coaches familiar with neurodiversity

• Accessible spaces that allow you to just be yourself

Sometimes, living as a neurodivergent person—especially in a world that’s not built for you—can lead to struggles like:

• Persistent anxiety or depression

• Emotional or sensory overwhelm

• Burnout or shutdowns

• Difficulty maintaining relationships or daily tasks

If this sounds familiar, you’re not alone—and there’s no shame in seeking help.