Neurodivergent people often develop unique habits to help them navigate the world, manage sensory input, and stay organised.
However, these habits, born out of necessity for them, can actually come in handy for everyone, regardless of neurotype. Here are just a few of the daily practices that help them succeed and stay balanced, and how you can incorporate them into your own life.
1. Taking regular breaks
Many neurodivergent people, especially those with ADHD, benefit from taking short, frequent breaks throughout the day because it helps prevent burnout and keeps the mind sharp. Try using the Pomodoro Technique (25 minutes of work followed by a 5-minute break) to boost productivity without overwhelming yourself.
2. Using visual schedules and reminders
Having a clear visual representation of your day or tasks can help with time management and reduce stress. People with autism or ADHD often use visual aids to stay organised, and they really work. Whether it’s a to-do list, a calendar, or sticky notes, breaking down tasks visually can make things feel more manageable.
3. Practising mindfulness and grounding techniques
For many neurodivergent people, mindfulness techniques can help manage sensory overload and anxiety. Taking a moment to focus on the present can calm a busy mind, so try deep breathing or the 5-4-3-2-1 technique (identify 5 things you can see, 4 things you can touch, etc.) to help ground yourself in the moment.
4. Creating a sensory-friendly environment
For those who are sensory sensitive, controlling the environment can make a big difference. That might include using noise-cancelling headphones or adjusting lighting — whatever works for you. A quieter, calmer space can help improve focus and reduce stress, so consider adjusting your workspace to suit your needs.
5. Practising self-compassion
Neurodivergent people often develop a deep sense of self-compassion because they’ve learned to accept their differences. Understandably, this habit can help everyone, as it promotes understanding and kindness toward yourself. Be mindful of your inner dialogue. Treat yourself with the same kindness you would offer a friend.
6. Embracing routines
Many neurodivergent people thrive on routines because they create structure and reduce anxiety. Plus, it can help ensure that the important stuff gets done, and also creates a sense of stability. Building simple daily routines, even for small tasks like meal prep or exercise, can help create a sense of control and accomplishment.
7. Breaking tasks into smaller steps
Breaking down tasks into manageable steps can make overwhelming projects feel achievable. This is especially helpful for those with ADHD, but it can benefit anyone tackling large or daunting tasks. Instead of thinking about an entire project, focus on one small, actionable step at a time.
8. Using positive reinforcement
Rewarding yourself for completing tasks or achieving goals is a strategy that works well for many neurodivergent people. This can be as simple as acknowledging your achievements, no matter how small. Celebrate your wins, big or small. Positive reinforcement encourages progress and boosts motivation.
9. Setting clear boundaries
People with ADHD or autism often set clear boundaries to protect their energy and overall wellness. By establishing limits, they ensure they can manage their time and attention effectively. Be clear about your personal boundaries, whether it’s saying no to social events or setting aside quiet time. It’s a must for maintaining balance.
10. Staying organised with systems that work
Neurodivergent people often create organisational systems that work best for them. These can include colour-coding, using apps, or creating physical filing systems — and that’s just for starters. Experiment with different organisational tools until you find what feels right. Whether digital or paper, staying organised helps you manage tasks with less stress.
11. Focusing on strengths
Neurodivergent people often learn to focus on their strengths, which helps build confidence and self-esteem. Emphasising what you’re good at can also help combat negative self-talk. Identify your strengths and look for ways to use them in your daily life, whether at work, in hobbies, or in relationships.
12. Taking time to recharge
For neurodivergent people, recharging can be essential to avoid burnout, especially after intense social interactions or periods of high focus. Allow yourself time to rest and unwind without guilt. Whether it’s a walk, a nap, or a solo activity, taking time to recharge helps you maintain energy for the long term.
13. Practising structured flexibility
Having flexibility within a structure is a strategy many neurodivergent people use to manage unexpected changes without feeling overwhelmed. Build flexibility into your schedule by leaving gaps between tasks or planning for interruptions. It helps reduce stress when things don’t go exactly as planned.
14. Asking for help when they need it
Many neurodivergent people are open about getting help when they’re struggling, whether it’s from therapy, a mentor, or a good friend. Don’t hesitate to seek support when you need it, whether it’s for mental health, work challenges, or personal development. Asking for help is a sign of strength, not weakness.
