Living with a Neurodivergent Brain: ADHD Strategies that actually work
- Meghan Farina
- Aug 1
- 4 min read
Updated: Aug 4
Whether you’ve been formally diagnosed with ADHD, autism, or are still piecing together the neurodivergence puzzle, this is for you.
Living with a neurodivergent brain often means navigating a world designed for neurotypical individuals. Today's blog will shed light on what it means to live with a neurodivergent brain and offer practical strategies on how to function in a world that wasn't built for how your brain works.
What is Neurodivergence?
Neurodivergence refers to natural variations in how people think, process information, learn, and experience the world around them. Your brain might take in more sensory input. It might need more time to shift gears. It might generate 10 ideas at once or hyperfocus on one task for hours.
Neurodivergence refers to a series of conditions including:
ADHD (Attention-Deficit/Hyperactivity Disorder)
Autism Spectrum
Sensory Processing Disorder
Dyslexia and other learning differences
Highly sensitive or emotionally intense nervous systems
Some people are formally diagnosed. Others are self-identified after a lifetime of feeling “too much” or “not enough.” But here’s what’s true no matter what label fits: Your brain processes information, emotion, and interactions differently.
Common Challenges Neurodivergent Adults Face
You’re not imagining it: navigating daily life can feel 10x harder when you’re wired differently.
Here are a few things I see often in my work with neurodivergent adults:
Executive dysfunction (starting is hard, stopping is hard, everything is hard)
Time blindness (5 minutes feels like 5 hours or vice versa)
Emotional intensity (rejection, burnout, overstimulation)
Sensory overload (noisy spaces, bright lights, too many tabs open)
Perfectionism & people-pleasing (from masking or chronic shame)
Shame & self-blame (“Why can’t I just…?”)
And the worst part? Most of this is misunderstood, even by therapists.
What Is Executive Dysfunction?
ADHD is a developmental disorder characterized by symptoms such as inattention, hyperactivity, and impulsivity. Individuals with ADHD may struggle to maintain focus on tasks, organize their thoughts, or manage time effectively.
One of the key challenges faced by individuals with ADHD is executive dysfunction. Executive dysfunction can manifest in various ways, such as:
Difficulty prioritizing tasks
Challenges in starting or completing projects
Problems with working memory
Loss of items or forgetting important appointments
Understanding these challenges is essential for creating effective support systems.
ADHD Strategies for Neurodivergent Brains
1. Create Structured Routines
Establishing a daily routine can provide a sense of predictability and control. Routines can help minimize the cognitive load involved in decision-making. Try to include:
Regular wake-up and bedtime schedules
Specific times for meals
Designated periods for work, exercise, and relaxation
Consistency in routines can be particularly beneficial for those with ADHD.
2. Break Tasks into Manageable Chunks
Large tasks can feel overwhelming, leading to procrastination. Create a checklist with specific mini-tasks that guide you through the overall project.
Gaining satisfaction from completing smaller tasks can help maintain motivation.
3. Utilize Tools and Technology
There is a wide array of tools designed to assist individuals with ADHD and executive dysfunction. Some useful tools include:
Task management apps (e.g., Todoist, Trello): These can help keep track of deadlines and responsibilities.
Timers (e.g., Pomodoro technique): Setting a timer for focused work sessions can boost productivity and combat distraction.
Reminders: Use phone apps or calendar alerts to remind you of important appointments or tasks.
4. Create a Sensory-Friendly Space
Neurodivergent individuals might find themselves sensitive to sensory input. Creating a sensory-friendly environment can help reduce distractions and make the space more comfortable.
Use soft lighting
Wear noise-canceling headphones
Add fidget tools
Designate quiet areas for focused work
Seek Social Support
Connecting with others who understand the unique challenges of ADHD and neurodivergence can be invaluable. Consider joining support groups, whether in-person or online, where individuals share experiences, tips, and coping mechanisms.
Open communication creates a supportive environment which can alleviate the pressure felt by neurodivergent individuals.
Regulate your nervous system
You’re not “too emotional." You're living in a state of heightened sensory perception. This means your nervous system is more sensitive and more susceptible to overwhelm. Support regulation by:
• Movement (walks, stretching)
• Weighted blankets
• Music or soundscapes
• Breathwork or grounding exercises
Permission to Be Exactly As You Are
Living with a neurodivergent brain, particularly with challenges like ADHD and executive dysfunction, can be daunting. However, understanding these experiences and practicing helpful strategies can lead to a more fulfilling life.
Healing from neurodivergent burnout starts with this truth:
You are not a problem to fix.
Your needs are not “too much.”
Your wiring is not “wrong.”
In my work as a therapist, I help neurodivergent adults build tools for regulation, self-trust, and emotional resilience. Not to make you more “normal," but to help you feel more like yourself.
Ready to Work With Your Brain, Not Against It?
If you’re ready to feel seen, supported, and empowered, you’re in the right place. I work with neurodivergent adults across Pennsylvania via telehealth. Together, we’ll identify what’s draining you and build a system that actually supports you.
Read more blog posts on complex trauma, high-functioning anxiety, ADHD, and more by following this link: Here
Learn more and connect with a licensed therapist with specialized training in neurodivergence: Here
댓글