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Navigating Daily Life Stresses as a Neurodivergent Adult: Practical Strategies for Success

Being neurodivergent means you may experience, interact with and interpret the world differently from your neurotypical peers. Whether you’re ADHD, Autistic, Dyslexic, or another form of neurodivergence, the challenges you face are as unique as your strengths. In this post, we’ll explore practical strategies to manage daily life, excel at work, and nurture relationships, all while embracing your neurodivergent self.

Managing Daily Life Stresses:

Create Structured Routines:

Stability can be a game-changer. Establishing a routine for your day-to-day activities can help reduce anxiety and make tasks more manageable.  This also reduces decision fatigue.

Example: Things like having the same meal on the same day weekly, picking your clothes for the week, setting weekly enjoyable actives like boardgames with friends on a Sunday afternoon.

Use Tools and Technology:

There's an abundance of apps and tools designed to assist with organisation, time management, and reminders. Pen and paper are just as effective and all are most effective when there are visual prompts to remind you.

Example: Try apps like Todoist for task management or Google Calendar for scheduling your week or Voice Assistants like Siri or Alexa (don’t be disheartened if you need to try lots of different things to find what works for you)

Self-Care is Key:

Prioritise activities that nourish your mental and physical well-being. Self-care works best when it meets your individual needs.

Example: Not sure what that is, try a few things, this could include scheduling weekly activities like yoga classes, journaling, meditation or a relaxing bath to unwind or this could be as simple as spending 10 mins in bed with noise-canceling headphones listening to binaural beats. Self Care is all about what YOU enjoy and what makes you feel calm and regulated.  Alternatively check out neurodivergent podcaster and author KC Davis who hates the term Self-Care and has lots of great ways to rethink about self care.

KC Davis promotional image text reads Strugglecare with KC Davis a podcast about self-care by a host that hates the term self -care

Thriving at Work:

Seek Accommodations

Consider discussing necessary accommodations with your employer. You do not have to disclose your diagnosis if you are not comfortable but you can still request accommodations that can help you.

Example: Request a noise-cancelling headset or a quieter corner in the office to enhance concentration.

Break Tasks into Smaller Steps:

Large projects can be overwhelming.

Example: If you have a big report due, break it down into researching, drafting, revising, and finalising stages. (Goblin Tools has a AI Magic ToDo tool which helps you break down projects into manageable chunks). The best bit is ticking off the task you have just completed.

Utilise Your Strengths

Neurodivergence often comes with unique skills. If you are not sure what your strengths are ask a friend what they think you are good at, then see if it “feels” true.

Example: If you have a knack for detailed work, put yourself forward for tasks that require precision and attention to detail.

Good at recognising patterns and processes? See if you can draft process documents. Like organising activities, ask if you can help with team development days. Like doing odd jobs?

At Boutique Psychology we have “crafternoon” where we schedule weekly time where people can step away from their “usual job” and do a job that has been annoying them for a while, sometimes its building furniture, sometimes its taking cans to recycle (the funds go back into staff managed social club).

Nurturing Relationships:

Open Communication:

Be open about your needs and challenges where you feel safe to do so. Example: Explain to close ones how certain social settings can be overstimulating for you and suggest alternative ways to interact.

Set Boundaries:

It’s okay to express your limits.

Example: Let your friends know that you need a quiet evening to yourself after a busy day.

Seek Understanding, Not Just Tolerance:

Surround yourself with people who appreciate and understand your neurodivergence.

Example: Join online or local neurodivergent communities where you can share experiences and feel understood.


Living as a neurodivergent individual comes with its unique set of challenges, but also its strengths and triumphs. Embrace your individuality, and surround yourself with people who do the same.

We’re here to support you in harnessing your strengths and navigating life with confidence and clarity.




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