# How to Be Neurodivergent

> Education, connection, and resources for late-diagnosed autistic & ADHD adults.


## Posts

- [How to Identify Your Personal Sensory Triggers (Without Tracking Everything)](https://howtobeneurodivergent.com/sensory-triggers/): Sensory triggers are specific types of input that cause your nervous system to feel overwhelmed, overstimulated, or dysregulated.
- [Understanding Sensory Overload: Why You're "Fine" Until You're Not](https://howtobeneurodivergent.com/sensory-overload/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Signs Your Burnout Is Sensory Burnout (Not Laziness or Depression)](https://howtobeneurodivergent.com/sensory-burnout/): Sensory burnout often shows up in subtle, confusing ways.  Especially for adults who are used to pushing through.  Let's talk about some signs that your burnout may be sensory burnout.
- [What is Sensory Awareness? A Guide for Late-Diagnosed ADHD & Autistic Adults](https://howtobeneurodivergent.com/sensory-awareness/): This sensory awareness guide is written specifically for late-diagnosed ADHD and autistic adults who are trying to make sense of lifelong overwhelm, burnout, and exhaustion through a neurodivergent lens.
- [Masking in Relationships: When Love Requires You to Disappear](https://howtobeneurodivergent.com/masking-in-relationships/): This post explores masking in relationships for autistic and ADHD adults and why it's a common realization after late diagnosis.
- [Why You Experience Shutdown During Conflict in Relationships](https://howtobeneurodivergent.com/shutdown-during-conflict/): In this post, we'll talk about why shutdown during conflict in autistic and ADHD adults happens and how self-compassion is the foundation for change.
- [Neurodivergent Communication in Relationships: Why "Just Talk About It" Doesn't Work](https://howtobeneurodivergent.com/neurodivergent-communication-in-relationships/): If you've ever left a conversation feeling misunderstood, overwhelmed, or somehow worse for having tried to communicate, you're not failing at relationships.  You're likely running up against the very real realities of neurodivergent communication in relationships.
- [Alexithymia in Autistic and ADHD Adults and How to Support It](https://howtobeneurodivergent.com/alexithymia-in-autistic-and-adhd-adults/): Let's talk about what alexithymia actually is and how it shows up in late-diagnosed autistic and ADHD adults.
- [Adjusting Your Self-Care Routine After an ADHD or Autism Diagnosis](https://howtobeneurodivergent.com/self-care-routine/): This post is about adjusting your self-care routine after an ADHD or autism diagnosis in a way that's realistic, supportive, and grounded in how your brain actually works (not how you wish it did).
- [How to Set Intentions When You Don't Trust Yourself Anymore](https://howtobeneurodivergent.com/set-intentions-when-you-dont-trust-yourself/): If you're trying to set intentions when you don't trust yourself anymore, this isn't a motivation problem.  It's a self-trust injury.  And that changes everything.
- [Rumination vs. Reflection: How to Look Back on the Past Year (Without Spiraling)](https://howtobeneurodivergent.com/rumination-vs-reflection/): This post is about understanding the difference between rumination vs. reflection  to prevent self-blame, perfectionism, or emotional spirals.
- [Why "Starting Fresh" Feels Harder for Neurodivergent Adults](https://howtobeneurodivergent.com/starting-fresh/): Let's talk about why "starting fresh" can feel harder for neurodivergent adults, and why that difficulty deserves understanding, not self-criticism. 
- [Celebrating Neurodivergent Small Wins](https://howtobeneurodivergent.com/neurodivergent-small-wins/): As the year comes to a close, you might feel pressure to look back and measure your progress in big, traditional ways.    But for many late-identified autistic and ADHD adults, this kind of reflection can feel discouraging.
- [Rewriting Your Story as a Late-Diagnosed Neurodivergent Adult](https://howtobeneurodivergent.com/rewriting-your-story-late-diagnosed-neurodivergent/): Rewriting your story as a late-diagnosed neurodivergent adult offers the opportunity to find clarity, compassion, and truth.
- [Rethinking Self-Improvement for Neurodivergent Adults at the New Year](https://howtobeneurodivergent.com/self-improvement-for-neurodivergent-adults/): While the world encourages fresh starts and bold resolutions, self-improvement for neurodivergent adults often looks and feels very different. 
- [Understanding Bottom-Up Processing: The Missing Link in ADHD + Autism](https://howtobeneurodivergent.com/bottom-up-processing/): For many late-identified autistic and ADHD adults, learning about bottom-up processing is one of those everything makes sense now moments.  It reframes years (or decades) of being told you're "too sensitive," "overthinking," or "reacting too much," and instead reveals a different truth.
- [Nervous System Support: Rest is Not Lazy](https://howtobeneurodivergent.com/nervous-system-support/): As the year winds down, many of us feel the pull to slow down.  But actually doing it can feel uncomfortable.  For ADHD and autistic adults, rest doesn't always come easily or feel purposeful.  It's easy to get caught up in the push to do more and be more, especially in the context of gearing up for a fresh start in the new year.
- [Unmasking During the Holidays](https://howtobeneurodivergent.com/unmasking-during-the-holidays/): The holidays often bring up familiar patterns. You walk through the door, and suddenly you are expected to be the same version of yourself you were years ago. Smiling through discomfort. Laughing along even when the noise is too much. Holding in stims or frustration so no one worries. Pretending to be “fine” so everything feels “normal.”
- [Social Exhaustion: How to Set Boundaries and Protect Your Energy](https://howtobeneurodivergent.com/social-exhaustion-set-boundaries/): For high masking neurodivergent adults, social exhaustion can happen at any time. But the holiday season can be particularly difficult.
- [Adapting Gratitude Practices for ADHD & Autistic Brains](https://howtobeneurodivergent.com/adapting-gratitude-practices-adhd-autistic/): How about adapting gratitude practices for ADHD & autistic brains? If you’re a late-identified autistic or ADHD adult, chances are your relationship with habits, reflection, or emotional expression looks different from the standard “write-it-down-at-bedtime” model. 
- [Surviving the Holidays as a ND Adult: Sensory, Social, & Emotional Strategies](https://howtobeneurodivergent.com/surviving-the-holidays-as-a-nd-adult/): Excited & Exhausted? The holidays can be a strange mix of excitement and exhaustion.  There's comfort in familiar traditions and stress in the noise, expectations, and constant togetherness.
- [Late Diagnosis of ADHD and Autism Matters](https://howtobeneurodivergent.com/late-diagnosis-of-adhd-and-autism/): Late diagnosis of  ADHD and autism matters.  For years, I thought I just needed to try harder.  To stay more organized. To be less sensitive. To finally “get it together.”  
- [Nervous System Regulation: What Late-Diagnosed Autistic & ADHD Adults Need to Know](https://howtobeneurodivergent.com/nervous-system-regulation/): If you’re part of the late-diagnosed autistic and ADHD community,  you are probably very familiar with the feeling of being “always on edge” or constantly exhausted.  
- [Executive Function: Making Sense of Your Struggles](https://howtobeneurodivergent.com/executive-function-struggles/): It turns out that many of our challenges fall under the heading of executive function.  Executive functioning is often described as the CEO of your brain.  It coordinates everything from planning, organizing, and working memory to impulse control and emotional regulation.
- [Sensory Sensitivities: Practical Solutions For a Sensory-Friendly Life](https://howtobeneurodivergent.com/sensory-friendly-life/): Turns out “just ignore it” doesn’t always work. Sensory sensitivities are real and can cause intense physical and emotional reactions. Learning how to create a sensory-friendly life is foundational for neurodivergent well-being. 
- [Understanding Stimming: Why It's Important and How to Embrace It](https://howtobeneurodivergent.com/understanding-stimming/): These are all common examples of stimming.  Stimming is short for Self-Stimulatory Behavior.  Everybody stims!  Stimming is part of the human experience.  We can all relate to it, because we’ve all done it from time to time.
- [Sensory Sensitivities: What's the Big Deal?](https://howtobeneurodivergent.com/sensory-sensitivities/): Sensory sensitivities are real. The harsh fluorescent lights overhead are causing your eyes to squint involuntarily. Your pony-tail is weighing down your scalp, making your head throb. Then you’re suddenly hyper-aware of  the tag in the back of your t-shirt scratching incessantly against your neck like a spindly insect. 
- [Discovered Late: Processing My Late-Identified Autism](https://howtobeneurodivergent.com/late-identified-autism-adhd/): Late-Identified autism?  How was this possible? The first time I thought I might be autistic, I was sitting on the sofa next to my husband watching You-Tube videos of other late-identified neurodivergent people.

## Pages

- [Blog](https://howtobeneurodivergent.com/popular-blog-posts-for-neurodivergent-adults/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Links Page](https://howtobeneurodivergent.com/links-page/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Introducing The BRIDGE Method](https://howtobeneurodivergent.com/bridge-method/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Newsletter Landing Page](https://howtobeneurodivergent.com/newsletter/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Disclaimer](https://howtobeneurodivergent.com/disclaimer/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Contact](https://howtobeneurodivergent.com/contact-heather-with-howtobeneurodivergent-com/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Services](https://howtobeneurodivergent.com/services/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [About](https://howtobeneurodivergent.com/about-support-for-neurodivergent-adults/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Home](https://howtobeneurodivergent.com/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Blog](https://howtobeneurodivergent.com/blog-for-neurodivergent-adults/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]
- [Privacy Policy](https://howtobeneurodivergent.com/privacy-policy/): ‧ Understand ‧ Build ‧ Live ‧  A practical guide for late-diagnosed neurodivergent adults who are ready to build a life that works with their brains Hi, my name is Heather. I’m late-identified autistic and ADHD.At howtobeneurodivergent.com,I create resources thatbridge the gap between recognizing your neurotypeand understanding how to work with it.  Let’s explore what itmeans to embraceneurodivergenceafter years of trying to be neurotypical. It’s aboutacquiring the tools toshow up asour best selves.Then doing it,one step at a time.  Support 💡EducationI offer articles, guides, and insights based on research and my personal experience of late-identified autism and ADHD. Discover the science behind neurodivergence, strategies for managing executive […]

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