The Unofficial Neurodivergent Starter Pack (AuDHD Edition)

Here's the deal, there's all sorts of Neurodivergence, and my flavor happens to be both Autism and Attention Deficit Hyperactivity Disorder. Fun stuff. Two brains, one woman.

1. Alarms, Reminders, and Post-its, Oh My!

Personally, I use a Fitbit with a vibrating alarm and it’s a godsend. The vibration wakes me when I’m not in deep sleep, and the motion always gets my attention. Post-its are visual reinforcement though I typically forget them five seconds later, and phone alarms are my backup to the backup.

2. If You Can Say No, Say It

Just do the thing later or tomorrow. Literally, who cares? If it’s time-sensitive, try a treat. I’ll grab a plate of random snacks before tackling computer tasks or stop for a sweet drink on the way to do errands. Am I bribing myself with food like a dog? Yes. Does it work? Also yes.

3. Hyperfixations Are Fun

I lean in whenever time permits and it usually does. I listen to my brain and body when it comes to writing, hobbies, whatever. Maybe I’ll write 30+ pieces in a month. Maybe I’ll finally finish that miniatures display. Or maybe I’ll sleep until noon and binge a show. Hobbies are just how we choose to spend time and the time’s gonna pass either way.

4. Sensory Overwhelm Is All About Prevention

I carry headphones, earplugs, snacks, hard candies, bottled water, and a hand fan in my bag at all times. This let me survive a busy music festival in Asheville without crying or leaving early. It might sound like nothing, but I hear and smell everything within a half-block radius. Crowds feel like a warzone. This kit is my armor.

5. Social Hangovers Are Real

Plan for them. I try to give myself a full day off after travel or group events before jumping back into work. I need that time to be in my own space and recenter to my own energy before re-engaging with the world. That's not a day of travel, either. My digestion seems to need that time to readjust as well. It's about giving yourself a buffer whenever you can.

6. Object Permanence Isn’t Just for Stuff

It applies to people, too, and that’s... hard. For clothes and supplies, clear bins save my life. If I can see it, I’ll use it. For people, notifications help but let’s be honest - it’s an uphill climb. Staying connected takes conscious effort, not instinct. Fortunately, social media can help and the algorithm can work to your advantage if you're smart about it.

7. Eating Without Screaming

I rotate a few safe foods: protein shakes, mixed nuts, peanut butter with almost anything, string cheese. I follow the 80/20 rule with one caveat. If I crave something, I let myself have some. If I’m stuck on tuna for a week, maybe my body needs what’s in it. I rarely finish a full case of anything, so sample packets are my friend. Order of operations: protein, fat, carbs, then sugar. It's about how the body feels first, then the nutrition, then your waistline. You can't do much if you can't stay upright, and Neurodivergent folks have a tendency for chronic deficiencies.

8. Follow Your Bliss (When You Can)

Most of us have rigid work routines we can't control, so when possible, let your motivation steer. Don’t want to do something? Ask for help. Even silent company can be enough to keep your body going through the motion, and there's something to be said for the practice of body doubling.

9. Info-Dumping: Handle With Care

When I want to share info, I buzz like a dog on a leash. I won’t hide that joy, but I’ll hold it inside my space until you give me a green light. If you ask, I will absolutely unload until you roll your eyes - and I won’t take it personally. If you don’t engage, I’ll try to contain it. No promises.

10. Chaos Contained

Where most homes have a junk drawer, we have junk boxes, bags, sometimes entire rooms. It’s not laziness. It’s triage. If we didn’t know where it belonged right away, it got set aside until we had the bandwidth to decide. That day may never come, but hey - you never know.

Being neurodivergent isn’t about having some wacky invisible illness that makes you act like a spoiled five-year-old one moment and the smartest jerk in the room the next. It’s about knowing your synapses fire differently, you absorb more information than most, and you won’t always be in control. Every coping tool should work with your habits - not against them.

Your brain deserves a buffer between you and the world, so you can take the time you need to make the right decisions for your life.

If this made you laugh, cry, or feel less alone, drop something in the tip jar. Every dollar helps me keep building BettyBot and telling the truth out loud.