7 Tips for Neurodivergent Adults (ADHD & Autism Life Hacks)

This content is provided as general information and may not be used as medical advice or treatment. Always consult with your healthcare provider(s) about any changes or concerns regarding your health or well-being. 

This information does not replace a diagnosis from a medical professional.

As a therapist who works with Autistic and ADHD clients and as a human who has ADHD: “life hacks” save energy, mental load, and time. That translates to an easier day-to-day.

ADHD & Autism in Adulthood

ADHD and Autism do not disappear in adulthood. 

Symptoms may cause different concerns in adulthood than during childhood. These symptoms motivate adults to seek a diagnosis to better access treatment, including medications, therapy, or behavior regimes.

Some people only have ADHD, others only have Autism, and some people have both ADHD and Autism.

Adults who receive a diagnosis in adulthood, especially women whose diagnoses went undetected in childhood, often experience mixed emotions, relief, confusion and validation.

Diagnoses can provide explanations of behaviors, thought patterns, sensory issues, feelings, which may be “atypical” or cause difficulty in places such as:

• School / education 

• Home 

• Employment 

• Social situations 

• Relationships

Common difficulties among people with developmental disabilities across the lifespan include:

• Executive dysfunction

• Time management

• Overstimulation and under-stimulation

• Trouble maintaining friendships and relationships

• Symptoms of anxiety, depression, or PTSD (Post-Traumatic Stress Disorder)

• Poor sleep quality

• Maintaining hygiene

• Problems with focusing or shifting tasks

• Interest oriented motivation (tasks which sustain interest are easier to complete)

• Emotional dysregulation

• Increased risk of substance misuse

(French, Daley, Groom, & Cassidy; 2023)

Quick Read: Spoon Theory: Disability and Mental Health

Executive dysfunction is one of the more common complaints (read: struggles) among people with ADHD. 

Not having the energy, interest, or ability to engage in a task that a person knows is required is incredibly frustrating and guilt-inducing.

There is a myth that developmental disabilities are not disabling but allow me clear the confusion: ADHD and Autism are disabilities. Having a disability is not bad.

Quick Read: Disabled Women Who Made History

Another common struggle in adults diagnosed with ADHD or Autism includes emotional dysregulation; which can cause difficulty completing life tasks such as going to the store, maintaining healthy relationships, existing around large groups of people, exposure to loud or bright settings, and engaging with other people (whether in the workplace or at home).

45 Regulation Skills for Adults

Many people with ADHD or Autism use the word neurodivergent to differentiate from the “neurotypical” experience. Neurodiversity and neurospicy are terms also used to describe the ADHD/Autistic experience or to identify with their community.

Many neurodivergent folks develop unique strengths or skills, which neurotypicals may not obtain as effortlessly.

Some of the strengths of ADHD and Autism include:

• Increased creativity

• Ability to multi task

• Increased empathy and understanding

• A zest for special interests or hobbies

• Ability to hyperfocus

• Resilience

• Passionate sense of justice

Growing up with a developmental disability in a society that caters to neurotypical brains can be challenging; and many neurodivergent folks develop resilience out of survival.

(Hoogman, Zhang, & Greven; 2022)

Ideally, society will become inclusive to all brains as more people receive a diagnosis and share their experiences.

This is a short list of hacks I’ve picked up from clients, professional training, and/or other neurodivergent folks.

7 Tips for Autistic and ADHD Adults

1. Practice Self-Compassion

Be kind to your body, mind, and self.

Not every task must be done to perfection. Some tasks just need to get done.

Give yourself grace if you are lacking motivation. Clean a small area (e.g., coffee table or nightstand) instead of an entire room.

Remind yourself that shame spiraling is often not an adaptive way to process

Use positive affirmations instead:

It is okay to make mistakes; I am still learning

Done is better than perfect

You can do anything, but not everything

Asking for help is not a sign of weakness

I will show kindness to myself today

2. Meal Prep

On a high energy day prep a few meals for later in the week or use a freezer to store meals for further down the road.

If dishes are a struggle: use (or invest) in a dishwasher. Use disposable dishes if that reduces the mental load of cooking (and clean up).

One sheet or one pan meals tend to require less effort. Look up new recipes and other forums from people with ADHD / Autism and find an idea that connects with you.

3. Monitor Sleep

I’ve written about the connection between sleep and mental health before – sleep is always important.

Connection Between Sleep & Mental Health

Find a sleep pattern that works for you. Identify what parts of the day are your most productive and schedule important tasks during that window.

Avoid overextending yourself and give your body the appropriate amount of rest it requires.

4. Keep Important Things in Sight

“Out of sight, out of mind” explains the neurodivergent experience quite well.

It is common for adults with ADHD and Autism to struggle using perishable groceries before they expire.

Try storing perishable items in the doors of your fridge or on an eye-level shelf– not tucked in a drawer!

Sticky notes and phone alarms can be practical ways to remind one to move the laundry from the washing machine into the dryer, or of upcoming events or appointments.

5. End the Doom Scroll: Grayscale Solution

We all know about the perils of screen time, and here I am typing this online blog post.

Getting sucked into a doom scroll session is defeating and hardly leaves one feeling “better.”

Setting your phone or certain app settings to the grayscale function turns the doom scroll experience boring.

6. Use a Calendar

It can be a phone calendar or paper calendar – whichever works best for you.

Update it immediately with new appointments or responsibilities.

You can store notes regarding important conversations and other significant information.

Like all other habits, the more you practice the process and develop a routine the easier it gets over time.

Quick Read: 7 Habits that Improve Well-Being at Any Age

7. Body Double

Call up a friend and coordinate a time to get together in-person or virtually to complete a task such as schoolwork, writing emails, completing a work task, cleaning, and so on.

Body doubling is a helpful way to “trick” your brain into being more productive simply by being around another body that looks busy.

About the Author:

Nicole Zegiestowsky, M.S. (she/her)

Hello! My name is Nicole and I am a pre-licensed LPC in Alaska.

My telehealth therapy practice helps adult women and non-binary adults find ways to manage anxiety, heal previous trauma, and reflect on life transitions through individual and group therapy.

Learn more about my virtual therapy services

References

French, B., Daley, D., Groom, M., & Cassidy, S. (2023). Risks Associated With Undiagnosed ADHD and/or Autism: A Mixed-Method Systematic Review. Journal of attention disorders, 27(12), 1393–1410. https://doi.org/10.1177/10870547231176862

Hoogman, M., Zhang, F., & Greven, C. U. (2022). Editorial: Looking at it from a different angle: Positive aspects and strengths associated with neurodevelopmental disorders. Frontiers in psychiatry, 13, 1111086. https://doi.org/10.3389/fpsyt.2022.1111086