I know it sounds boring... but it’s essential. Do no not skip pls and thank you on the next page I will show you how our chapterssymptom/trait will work!
click on names to navigate straight to that section
I’ve broken this book into chapters - a symptom/trait perchapter
Seemslikealothey?
This is why ADHD + Autism are so complex, and difficult to wrapyourheadaround.
Don’t get overwhelmed - were chunking it down into bite sizedpieces-trustme!
Each title is clickable and will take you straight to that chapterforeasy navigation ifyougetlostlateron.
Blindness
click on names to navigate straight to that section
click this one and you’ll come rightbacktothispage
Because symptoms makes it sound like we’ve got an STD. And spoiler alert: we’re not a disease in need of a cure — we’re just the lesscommonoftwobraintypes.
There’sNeurotypicalandNeurodivergent.
us
And let’s be real — even the word neurotypical quietly implies that ourbrainsareabnormal.
Which is… absolute bullshit if you ask me.
Medical literature (and, let’s be honest, half of Instagram) love to toss around words like symptoms, deficits, limitations, and disabilitieswhentalkingaboutADHDorAutism.Andhey—I’mguilty ofittoo.
Buthowdoesitmakeyoufeel?
Likeyou’re contagious? Defective? Broken? WRONG.
Thereisnothingwrongwithyou.
Your brain just works differently — not worse, not broken — just different.Socanwepleaseupgradethelanguage?
Let’sswapout: Symptom. Deficit. Limitation. Disability. for Trait. Characteristic. Challenge. Difference.
Ahhh.Feelthat?Lighteralready.
Language shapes how we see ourselves. So let’s choose words that fit, not ones that hurt.
Who...
WhodidImadethisbookfor?
In short YOU!! If you’re reading this, chances areyou’relookingforsomeclarity.
Maybe you’re undiagnosed and feeling overwhelmed by the endless flood of informationaboutADHDandautismonline.
Maybe you’re undiagnosed and overwhelmed by the endless flood information about ADHD and autism online.
Maybeyou’renewlydiagnosedandcan’tquite piece together what that actually means for yourday-to-daylife.
Maybe you’re newly diagnosed and can’t quite piece together what that actually meansforyourday-to-daylife.
No matter which is true for you - this workbook is here to give you what I wishI’dhadearlieroninmyjourney:a single, comprehensive, relatable guide tohelpmeunderstand...
WTF is going on...
SowhodidImakethisbookfor?
I made it for 25 y/o Sav who was drowning in the unknown! andIhavefeeling that’swhereyouaretoo.
Why?
WhydidImakeit?
In a world of quick, 30-second social media soundbites that just scratch the surface, I wantedtocreatesomethingdifferent.
Something that digs deeper—without being overwhelming.
Something that digs deeper—without beingoverwhelming.
Something that tells the whole story, not just snippets.
Something that tells the whole story, not justsnippets.
Something easy to read - not complex sciencetalkthatno-onecanunderstand.
Because when I was first diagnosed, I didn’t know how to bridge that gap between where I wasnow(confused,overwhelmedandunsure) to where I wanted to be (clear, whole, and thriving) - None of the ‘ADHD hacks’ or ‘Strategies’wouldworkforme...
then I realised it’s because I didn’t understandtheWHY.
Why I was faced with the challenges Iwasdealingwith.
Why was I faced with all the challengesIwasdealingwith.
WhyIcouldn’tjustfixit.
WhydidIkeepfailing.
WhyIwasdifferent.
WhywasIdifferent.
WhyIfeltlikeIwasdrowning.
Whywasitsomucheasier foreveryoneelse.
This book is my way of filling those gaps - answering the why so I could use that knowledge to build a life that works with my unique brain ratherthanagainstit.
Now I am ready to share what I learntwithyoutooxx
What!
What you can expect to get out of reading this book right up until the end...
I see you... I am you.. don’t take the short cut - I promise it’s worth taking your time and reading every word.
It’s designed to help you understand your relationship with neurodiversity,plainandsimple.
The goal is to give you the context and connections you need to not only recognise your traits but also embracethem.
Whether you’re still trying to figure out if Autism could be in the mix or you’re looking to fully understand your ADHD, this book has you covered.
Think of it as a guide to YOU. The more you understand yourself, the betteryoucansupportyourself.
So please read every page - it’s thereforareason,evenifyoudon’t quiteknowwhyyet.
Nota doctor...
⚠ Disclaimer(aka:TheLegalBitThatCoversMyAss)
This resource is for informational and educational purposes only. I am not a doctor, psychologist, or qualified medical professional — just a lived-experience human who’s done a metric sh*t-tonne of research to helpothersunderstandthemselvesbetter.
Nothing in this book is intended to replace medical advice, diagnosis, or treatment. If you have questions about your health, mental health, or anything that feels serious — please speak to your doctor, psychologist, or anotherqualifiedhealthprofessional.
Please don’t ignore or delay seeking proper help just because something in here resonated with you. Use this resourcetoadvocateforyourself,notasasubstitutefor professionalsupport.
Sav’s real-life examples bring an honesty that makes each section feel relatable andemotionallyresonant.
What stands out is how the workbook manages to balance scientific foundations withaccessiblelanguage-it’srootedinevidencebutwritteninawaythatmakes thecontentfeeldigestible,usefulandtrulyhelpful.
There’s a lot here - and that’s what makes it so valuable. It doesn’t rush the process.
It walks alongside you, helping you reflect, understand, and build tools that actuallysupportyou.I’llberecommendingitwidely.
It’s hard to find neurodiversity resources that balance scientific accuracy with the wisdom of lived experience. I’m always looking for toolsthatmakesensenotjusttome, buttoabroadrangeofpeople.
As a parent, professional, and lateidentified neurodivergent person, I know how important it is for resources to be clear, inclusive, and accessible—especially for those who don’tfitthestereotypicalmould.
Sav’s workbook is exactly that. It’s a thoughtful blend of research and self-reflection, full of explanations that are both digestible and relatable.
It also fills the gaps where neurodivergent traits have been overlookedormisunderstood.There’s so much nuance in understanding neurological difference, and Sav manages to capture that beautifully —while keeping it light-hearted and easytofollow.
BySarahNorris Neurodivergent Occupational Therapist and Wellness Coach Founder of The Sensory Coach and Sensory U @sensorycoachot Www.sensorycoach.org
Howtouse thisbook...
Take it one section at a time. You don’t needtoconsumeitallinonego.Startwith one page, one trait at a time, and explore itatyourownpace.
Thebookisorganisedinawaythatmakes the most sense when read from front to back. Try not to skip a section just because you think you already know it— there might be insights that link to other partsofthebook.
Each section builds on the last, helping you see connections and patterns you mightnothavenoticedbefore.
Learning about yourself shouldn’t feel like a chore.
It should feel like coming home to parts of you that have always been there but never fully understood.
The FriendlyWay
I know as ADHD’ers we’re not typically built for sustained focus so here are some strategies you canuse-tohelpyoustayengaged.
Track Your Progress: Colour in the progress page as you go. If you’re reading digitally, print that page and put it somewhere visible (you’ll learn aboutobjectpermanencesoon,andtrustme,this willhelpyouremembertocomebacktoit!).-see printableprogresspageonnextpage.
Habit Stack: Try pairing reading this with something you already do every day. Ideas: during your work lunch break, in the car at school pickup,whileeatingbreakfast,oronawalk—finda spot halfway and take a few minutes to read. Makeitpartoftheroutine-helpsremember!!
Binge or Bite-Size: If your hyper focus is pulling you to devour the whole thing at once, that’s cool too. The entire book takes about an hour and a half to read — but as soon as it becomes a chore STOP! Don't spiral into overwhelm or burn yourself outandgiveuponit.
Read with a Friend: Make it social. Discussing it with someone else can help you stay motivated and gain new insights. So if it helps you stay accountable I am more than happy for you to share your copy with a friend - no extra payment required. (I low key know you’re going to do it anyway but this is your permission not to feel guiltyaboutit-Imeanwealldoitright...)
I really do hope you pick this up and don’t want to put it down— but I also don’t want you burning yourself out in the process. Take it at your own pace and know that however you approach it, you’re doing great!
Progress Page
ADHD brains struggle with object permanence – if it’s out of sight, it’s out of mind. So, if you’re reading this digitally, print this progress page andputitsomewherevisible.
Ifyoudon’thaveaprinter,justwrite
"ADHD
ANDAUTISM EXPLAINEDSIMPLY"
on a piece of paper and note where you saved it. Stick it somewhere you’ll see it often – future you will thankyouforthereminder!
When you close that tab, it’s easy to forget you ever started. Let’s make sure this resource doesn’t get lost in thedigitalvoid!
When most people think of ADHD, they picture the stereotypical “naughty boy” – hyperactive, impulsive, bouncingoffthewalls,andgettingintroubleatschool.
But that’s just one tiny piece of a much bigger puzzle. You’re about to learn that ADHD isn’t just the loud, disruptive kid in the classroom. It’s far more complex and nuancedthanthat,whichisoneofthereasonssomanyof usgoundiagnosedforyears–sometimesdecades.
ADHD can present differently depending on factors like gender assigned at birth, upbringing, environment, type of ADHD, and whether autism is also in the mix. Cultural expectations and masking behaviours can make it even harder to spot, especially for those who don’t fit the traditional“boyish”presentation.
It’s also worth noting that ADHD doesn’t always look the same from person to person – even two people with the samediagnosismightexperienceitentirelydifferently.
Asyougothroughthisresource,you’llcometorealisethat ADHD is far more diverse than the typical narratives suggest. It’s not about fitting into one “type” – it’s about understandingyourownuniqueexperience.
So, if your ADHD doesn’t look like anyone else’s, that’s completelyvalid –andwe’re heretounpackwhy.
Beforewegetintoit... wait on a sec...
I know you really want to skip this part — I get it, I’m a serial skipper of anything that resembles homework. But can I ask you one thing… do you trust me? Because if you do, know that I wouldn’t ask you to do this if it wasn’t absolutely essential to your experience.
These questions aren’t busywork or page fillers — I have spent days pondering these - a lot of brain power went into crafting them so please give them the respect they deserve and answer them for me.
(Yes I went there - guilt is a great and unhealthy ADHD motivator - I am not afraid of bringing out the big guns)
So with that said - Let’s take a breath and check in. These questions aren’t about having the right answers — they’re about anchoring yourself in the why. So when you get to the end, you can see how far you’ve actually come.
1. What’s going on in your life or your mind that made you reach for this book right now?
�� A Little Favour (If You’re Up for It)
If you feel comfortable, I’d love for you to email me your filled-in reflection pages. Hearing your thoughts not only helps me improve this resource — it also shapes everything I create in the future. Big hugs and thank you in advance. xx
2. What are you hoping this book will help you understand — about yourself, your brain, your past or even your future?
3. Without overthinking it — how would you describe your relationship with your brain/yourself in this moment?
4. What’s the story you’ve been telling yourself so far? (example: that you’re just lazy, you’re failing at being an adult etc)
5. If you could walk away from this with one feeling — one shift — what do you hope it is?
If naming your feelings is a challenge (You’ll come to learn this is linked to a funny little thing called Interoception) there is a emotion wheel below - you can circle how you were feeling leading up to where you are right now.
Thisfeelingwheel wasoriginally designedbyGloria
Willcox
Viewthecharthere.
For copy write reasons I cannot include the actual chart. Please click here to view it.
The confusion Cocktail of ADHD + Autism Symptoms
Why understanding adhd autism issobloody complicated and
your brains decision maker. Sometimemaybe good..sometimes maybesh*t. what happens when brainyour is searchingfor dopamine
your brainsrewards centre-we’rechasing thenextbigwin... constantly...
yourthe brains energy levels.Sometimesit’s setonhighmoreoften thannot-internally orexternally.
loopedorlinked with executive dysfunction or emotional dysregulation as they are two of the core symptoms/traits that are heavily impacted by a multitude of others. Basically they’re the intersections where a heap of symptoms meet.
autismoradhd Symptoms/traits that can be both. coping mechanisms inbuilt mechanismscopingwe have and how they connect with other symptoms
2core traits emotional dysregulation and executive dysfunction both heavily connected with other symptoms/traits and directly impact each other
dopamine all traits that are a by product of our hunt for dopamine
adhd Symptoms/traits specific to ADHD
autism adhd autismoradhd
Symptoms/traits specifictoautism
Symptoms/traitsthat canbeboth.
Symptoms/traits specifictoADHD
audhd
you will see correspondingthe colour blobs in the top corner of each trait page
masking is a mechanismcopingfrom experiencing rsd copingandarealsomechanisms foremotional dysregulation
The curiosities from our hyperfixation cabinet but those special ones that make it to the glass door living room display cabinet. doingthings youenjoyhelps regulatenervoussystem
hyperfixation
can turn into special interests your brains blinders,horseyhoned in on winning the race + nothing else.
your brains cabinet of curiosities everything you want to learn, hone skills in or peeks your interes short term
your artillery,brainssoldiers, shields and ammo - all ready to protect us from being harmed.
your brains inner monologue - it just turns out it can be a lying a**hole.
Your brains binkiesucking it over and over to self soothe.
Stimming is one of many binkies.
your brain asks your body to cope with the input of information, energy, sensory input, and focus by twirling, squeezing, tapping etc.
isstimming an automatic coping mechanism for when you are emotionally dysregulated
can trigger dysregulationemotional
The CEO of your brain. It’s the guys job to boss around these guys! But much like most bosses, they can be an unorganised, insensitive and poor communicating d**ks sometimes executive dysfunction influences emotional dysregulation + vice versa
your emotionbrainsmeter. Lot’s of other symptoms affect the meter - that’s why it’s so hard to keep it regulated.
Your brains camera lens - you only see what’s in frame your body and brains text message feed. Your brain keeps leaving your body on un-read! adds more strain to executive dysfunctional
LOOP
all linked and affects the level of intensity, regularity and impact the executive functioning has on your life
Your brains connection between intention and action. Sometimes it’s just not meeting up.
Your brains stop watch, alarm and timer - but it goes flat quickly and is unreliablesuper
Your brains filter for light sound and texture. It overflows easily - sending you intooverloadsensory
emotionalallfeedinto dysfun
your brain f**ks to give meter - if f**ks to give are 0. Whoops were going to find wesomething give more f**ks about... your brains decision maker. Sometime maybe good..maybesometimes sh*t. what happens when brainyour is searchingdopaminefor your brains rewards centre - we’re chasing the next big win... constantly...
brainsyour short term holding basket which often has holes in it... stuff is likely to always fall through
your the brains energy levels. Sometimes it’s set on high more often than not - internally or externally.
Whiteversion
if you’d like to print it out and not use a whole cartridge of magenta to do so... click the
yourthe brains energy levels.Sometimesit’s setonhighmoreoften thannot-internally orexternally.
ADHDTypes
breakingdownthe threetypesofADHD
Inattentive
Hyper-active / Impulsive
Combined
Thereisn’tjust onetypeof ADHD...there's three..
ADHD (Attention-Deficit/Hyperactivity Disorder) is not a one-size-fits-all diagnosis.Itpresentsinthreedifferentways,dependingonwhichtraitsaremost dominant:Inattentive,Hyperactive-Impulsive,andCombined.
These types are based on patterns of symptoms/traits that persist into adulthood.Whilethetraitsmayhavelookeddifferentinchildhood,manyadults continuetoexperiencechallengeswithattention,restlessness,andemotional regulation—ofteninmoreinternalorsubtleways.
Inattentive Hyperactive +Impulsive
you will see this symbol on all typically inattentive presenting adhd symptom/trait pages
Inattentive
InattentivePresentation
People with inattentive ADHD often appear quiet, distracted, or mentally “checked out.” Rather than being disruptive, they may struggle more with internal focus, task follow-through, and organisation. These challenges are often mistaken foranxiety,depression,oralackofmotivation.
you will see this symbol on all typically hyperactive + impulsive presenting adhd symptom/traits pages
Hyperactive + Impulsive
Hyperactive+ImpulsivePresentation
This type is less commonly diagnosed in adults, as physical hyperactivity often becomes more internal with age. However, it can still present as high energy levels, restlessness, impulsivity, and difficultyregulatingemotionsorbehaviour.
For me specifically a lot of these symptoms/traits were internal - I would think and want to do all thesethingsbutrefraintheurgeandhideitdueto anxietyandwanttoavoidbeingjudged.
Dopamine Seeking
Impulsivity
Hyperactivity
Task Paralysis
Executive Dysfunction
Emotional Dysregulation
RSD
Interoception
Hyperfocus
Hyperfixation
Sensory
Stimming
Masking
Hyperactive + impulsivetraitsspecific
you will see this symbol on all typically combined presenting adhd symptom/trait pages
Combined
CombinedPresentation
This is diagnosed when both inattentive and hyperactive-impulsive traits are significantly present. Combined Type is the most commonly diagnosed form in adults and often has the biggest day-to-day impact, as it affects attention, regulation,andexecutivefunction.
WhenADHDandautismoccurtogether — often referred to as AuDHD — the presentation of ADHD can look differentagain.
Peoplemaystillexperienceinattention, impulsivity, and hyperactivity, but these symptoms/traits are often masked,redirected,orinternaliseddue tooverlappingautistictraitslikesocial masking, strict routines, or sensory sensitivities.
This combination is frequently missed or misunderstood — especially in women and AFAB individuals (AFAB = Assigned Female At Birth), who are often programmed by society to suppress or compensate for their traits.
Hyperactivity may present more as repetitive behaviours, emotional build-up, or internal looping thoughts than obvious fidgeting or impulsiveness.
Inattentiveness may arise from sensory overload, cognitive fatigue, or shutdown rather than classic distractibility.
Studies show that 50-70% of adults withAutismalsopresentwithADHD.
They also indicate that individuals diagnosed with both ADHD and autism, the Combined Type — characterised by both inattentive and hyperactive + impulsive symptoms/traits — is more prevalent than either the Inattentive or Hyperactive-Impulsivetypesalone.
low dopamine levels hard to hold onto for stretcheslongof time
DOPAMINE SEEKING
Dopamineisthebrain’s motivation,focus,and rewardchemical —andasADHD’erswehavea deficiency in it. That means our brains either don’t make enough (so motivation is low), don’t hold onto it properly (so focus slips), or the receptors don’t catch it (so the reward never lands). This makes it hard to start, sustain, or feel good about completing everyday tasks — especially the boring or repetitive ones like chores, filling in forms, answering emails, scheduling appointments, runningerrands,orpayingbills.Imeangross...
Sowhatdoesourbraindo?Itgoes huntingfor dopamine anywhere it can get it — novelty, stimulation, sugar, danger, chaos, or even drama (yep, even that fight you keep picking with your partner — your brain is getting a dopamine hit from it). One of the biggest sources? Our phones. Scrolling TikTok, Instagram,orFacebookisbasicallyadopamine slot machine — fast, easy, and endlessly rewarding (atleastchemically).
obstacles can get in dopamines way and stop us from receiving it.
That’swhyweinstinctivelygrabourphonesduring adbreaks,inwaitingrooms,oronlongcarrides.It’s not always a conscious choice — It’s a chemical itch we’re trying to scratch. That’s why ADHD can looklikeimpulsivity,risk-taking,oralwaysneeding something “more” just to feel content. That somethingmoreisdopamine
Theyearnasteadydopamineincomefromthe simple, consistent tasks they complete every day. We don’t — so our brains seek bigger payouts. Things like sugar, sex, chaos, online shopping, orthatthrillingnewhyper-fixationat 2am? That’s our $10–$20 dopamine jackpot. Its either that or completing 20 boring as bat s**t tasks for the same payout. We’re not lazy or avoidant. Technically we are working smarter not harder to achieve our desired dopamine levels.
So when you’ve got a deadline but end up deep-cleaning the fridge or researching how bees communicate instead — that’s just your brain chasing a better dopamine deal.
Impulsivityiswhenyourbrain actsbeforeithas time to think. It’s common in ADHD and often tiedto dopaminedysregulation —yourbrainis running low on stimulation, novelty, or relief, and it leaps toward anything that promises a quickhitofreward.Butdopamineisn’ttheonly driver.
Impulsivity can also show up when you're emotionally overwhelmed, under-stimulated, orstrugglingwith executivedysfunction.
The need for dopamine may present itself as animpulsiveaction.Likedroppingagrandona designer handbag because you were feeling bored(ie.lowondopamine).
It’s like your brain hits a panic button as soon as dopamine hits 0 — that situation feels urgent and uncomfortable, so it makes a snap decision to escape or fix it fast, often without checking in with the part of your brain that handles logic, planning, or consequences. You’renotbeingrecklessorselfish—yourbrain isjust reactinginlowdopamine survivalmode.
For example — when your dopamine bank account hits $0, or slips into overdraft, that panicbuttongetsslammed. HARD.
It might feel like it comes out of nowhere, but it’s a far cry from random. Your brain knows dopamine rent is due, and it will do ANYTHING togetthe “dopaminedollars” tocoverit.
So it impulsively sells the car — without stopping to think about how you’ll get to work the next day. Doesn’t matter. Right now, the eviction notice for not paying rent (aka emotional crash, unbearable boredom, or sensory overload) feels like the bigger threat rightnow.
It’s basically - Put out the biggest fire first vibes. Tomorrow’s consequence for selling the car might be losing your job, missing a deadline, not having secure income for next weeks rent — can wait (cause it’s the smaller firerightnow).
Hyperactivity in ADHD isn’t just about being visiblyenergeticordisruptive —itcanpresent internally as well. While some people experience it outwardly through constant movement, fidgeting, talking, or impulsive behaviour, others feel it more as an internal restlessness: racing thoughts, emotional overwhelm,oraninabilitytorelax.
This difference in how hyperactivity presents is one reason ADHD is often missed in women and girls. Men and boys typically show more external signs, which for obvious reasons get pickedupearlier,whereas girlsaremorelikely to internalise their symptoms, mask them, or bemislabelledas anxiousoroverlyemotional.
Research shows that boys are nearly twice as likely to be diagnosed with ADHD as girls. That’s largely because their traits tend to be louder, more physical, and more disruptive in structured settings like classrooms, making them easier to spot. Meanwhile, girls are more likely to internalise their traits often go unnoticedormislabelledforyears.
One large-scale study of over 85,000 people with ADHD found that girls are, on average, diagnosedfouryearslaterthanboys —atage 23,comparedtoage19.Butsadlymanywomen don’t get diagnosed until their 30s or 40s, usuallyafteryearsofmasking,misdiagnosis,or simply being told they're “too sensitive” or “it’sjustanxiety.”
ExternalHyperactivity
Oftenlookslikefidgeting,squirming,pacing, or being constantly “on the go.” It might involve excessive talking, interrupting, or struggling to stay seated during conversations or tasks, or just always needingtobeupandbusydoingthings.
InternalHyperactivity
Ontheotherhand,internalhyperactivitycan feel like a brain that never stops — a constantstreamofthoughts,mentaltension, or emotional pressure that builds beneath thesurface.Peoplewithinternalhyperactivity might appear calm on the outside but feel completely overstimulated or restless on the inside. Both types can impact focus, energy, and self-regulation — they just show up differently.
Interoception Not paying attention to your bodies signals
Inattention
Task Paralysis When you can’t initiate attention
Hyper Focus when you can’t shift attention
INATTENTIVENESS
Inattentiveness is one of the core traits of ADHD,especiallyinthe “primarilyinattentive” type. It’s not that you can’t pay attention—it’s that your brain doesn’t always let you choose whattofocusonorforhowlong.
Tasks that are repetitive, boring, or require long stretches of concentration tend to slip through the cracks, and things like forgetfulness, disorganisation, or zoning out mid-conversation can become everyday struggles.
It’s frustrating — not because you’re not trying, but because your attention feels like it’s got a mindofitsown.
This misfiring attention system often overlaps withotherADHDchallenges: hyperfocus (when youcan’tshiftattention), taskparalysis (when you can’t start at all), or interoception issues (whenyoudon’tnoticebasicneedslikehunger orneedingtheloobecauseyourbrain’slocked in).
Add in the dopamine factor — where your attention gets pulled toward whatever feels mostinterestingorurgent—anditcanfeellike you’reconstantlywrestlingwithyourownbrain justtogetthroughtheday.
Working memory is like your brain’s shortterm holding basket — it temporarily stores information you’re actively using, like rememberingaphonenumberwhileyoudialit orkeepingtrackofthenextstepinarecipe.It plays a big role in focus, planning, problemsolving,andconversation.
Butforneurodivergentbrains,workingmemory can be patchy or unreliable. ie. There are a few holes in your basket. You might forget whatyouweredoingmid-task, loseyourtrain of thought mid conversation, or need to reread something multiple times before it sticks.
It’s not a sign of lack of intelligence — it’s just about how your brain processes, juggles, recalls and stores information in the short term.
Think of it like your computer’s downloads folder: throughout the day you’re saving random bits — links, ideas, steps, reminders — but unless you sort and label them, they get buried fast and after 30 days “poof” automaticallyinthetrashandgoneforever...
Neurodivergent brains often need external backup systems — like checklists, sticky notes, visual cues, or voice memos — to keep thoughtseasilyaccessible.
Because expecting your brain to hold and retrieve the right file at the right time without support?That’snotalwaysrealistic.
Okay.. You’re 5 traits in. Any Ahh Haa moments pop up for you? Anything click, suddenly make sense, can you now see how you experience it in your daily life? anything that you feel you want to note down! Note that sh*t down!!
Task paralysis is when you want to get something done — but your brain hits an invisiblewall andrefusestomove.
Youknowthetask.
Youknowthegoal. Youmightevenwanttodoit.
Butgettingyourselftoactually start,continue, orfinishfeelsimpossible —liketheconnection between "intention" and "action" has shortcircuited.
It’s not laziness. It’s not stubbornness. It’s not a lackofmotivation.
It’sa glitch inyourbrain’sexecutivefunctioning system — the part that's meant to help you plan,prioritise,start,andfollowthrough.
When task paralysis strikes, even simple things canfeeloverwhelmingorweirdlyoutofreach. And the thing is — not all task paralysis happensforthesamereason.
Different triggers can set off that "freeze" feeling in different ways. Here are some of those common triggers....
COMMON TRIGGERSof
TASK PARALYSIS
FearofJudgement
Whenthefearofcriticism,rejection,orbeing misunderstood is so intense that staying hidden feels safer than letting yourself beseen.(RSD)
Whenyourinternalstate is too full — stress, anxiety, frustration, or exhaustion — your brain can’t access the energyorclarityneededtobegin,soitshuts downinstead.
When finishing something feels impossible because every detail has to be "just right," trapping youinendlesscycles of tweakingandsecond -guessing.
Timeblindnessiswhenyourbrain strugglestoestimate howlongtaskstake, notice thepassing of time, remember when things happened, or plan for future events. It’s not that you don’t care aboutbeingontime—it’sjustthatyourbraindoesn’ttracktimethewayotherpeople’sdo.
Whatever’s on the current tab — is where your focus is right this moment. Maybe that’s brushing your teeth, writing an email, or cleaningoutthepantry..
Next to that tab are a few more for things you need to do today… but the more the day goes on, the more tabs you open, and the harder it istoseewhat’sstillhidingbackthere.
Cue overwhelm, forgetting commitments and losingtrack ofyourday.
Tomorrow Next Week
In a few months
I don’t fkn know
Window/sTwo:“NotNow”
This one’s tucked in the background — maybe even minimised. It’s overflowing with tabs: errands for next week, birthdays you haven’t prepped for, deadlines, projects, forgotten promises, andalltherandomlifeadminlike“fix thething”or“replytothatmessage.”
That window? It’s chaotic. It’s packed. It’s multiplying by the minute. And it’s mentally easiertoignore— outofsight,outofmind.
Nothing in that “Not Now” window feels urgent… until suddenly, it is. A reminder pings, or someone follows up, and BAM — the tab jumpsfrontandcentrelikeit’salwaysbeentop priority. Cuethepanic.
dinnerreadyGettingfortab
TIME BLINDNESS
Example:Atypicalday
You start your morning by opening the “cleaning”tabfromtheNowwindow—planning to spend 30 minutes organising the pantry. But because you didn’t set a timer, you slip into hyperfocus alphabetising the spice rack. That “quick tidy” turns into a three-hour deep dive, andyoubarelynoticetimepassing.
Meanwhile, the “get ready for dinner” tab? It’s chilling in the Not Now window because the event’s tonight — so your brain doesn’t register ityet.
Then suddenly, it’s 5:00pm. Dinner’s at 6. That “Not Now” tab launches itself into your Now window and panic sets in. You need to shower, you’re not dressed, and boom — the “you were supposed to buy a gift” tab starts flashing. It’s yelling “you had months to do this!” and now you’respiralling.
You send your partner to the shops, and of course...hereturnswithsmileyfacesocksanda Favourites box from Woolies, because that’s all thatwasopenthatlastminute.
Soundfamiliar?
It’s all because in ADHD time? It’s “not now”... untilit’sNOW-NOW.
Cleaning Pantry
Getting ready for dinner suddenly becomes urgent after hyperfocusing and losing track of time organising the pantry
WTF are you doing?
GETREADYFOR DINNER!!
Buygift
Here comes the... ‘You forgot a gift D**khead alarm’
Object permanence is when your brain forgets something exists the moment it’s no longer visible —whetherthat’s atask,anobject,ora person. This isn't a reflection of capability or care — just a different way your brain processespresence and priority
In addition to what we just learnt in the time blindness section - a neurotypical may have multiple browser windows open and visible at once.Butourbrains?Wewillforgetatabexists if it’s minimised or hidden by another and thereforehave novisualcueasareminder.
Remember that gift hubby went out and bought? Yeah… it was left sitting on the kitchen bench. Why? Because they got ready in the bedroom, walked straight out the front door, and neversawittoremindthemtograbit. Honestly…probablyforthebest. Itwasaterriblegiftanyway.
Soit'sbasically: Outtasight=outta mind.
That’s why you might forget your meds if the bottle isn’t in the usual spot on the bench, or ghostafriend(accidentally)becauseyouread their message and then got distracted before you could reply, now there’s no notification to remindyouanymore.
It’s not that you don’t care — it’s that it literally stopped existing the moment it exited your mental field of vision. But with the right supports — visual cues, reminders, strategic placement — you can keep those hidden tabs fromvanishingcompletely.
Executive dysfunction is when your brain struggleswiththe“management” sideoflife. It’s the part that helps you start things, stay focused,organiseyourself,switchtasks,and actually finish what you planned. When it’s working well, you can move through the day prettysmoothly.
When it’s not, even simple things like replying to a message, getting ready for work, or remembering an appointment can feel way harderthantheyshould.
Thinkofitlikethis:yourbrainistheCEOofyourlife, butnoCEOcanruneverythingalone.Youneeda team of “employees” — ie. tools, reminders, planners,alarms,orifyou’reinbusiness...actually fkn employees— to help manage the load. That’s notcheating.That’ssmartdelegation.
Executive dysfunction also ties into a bunch of other challenges you might face, like time blindness (losing track of time), object permanence issues (forgetting what you can’t see), task initiation struggles (getting started), emotional ups and downs, and memory glitches. It’sallconnected—andyou’renotaloneinit.
Emotional Dysregulation incoming to further escalate the situation... overwhelm the CEO and de-rail the whole project...
EXECUTIVE DYSFUNCTION
CEO at the centre of the intersection relying on it’s employee’s to deliver
Time Blindness is running late
Working memory has forgotten how to enter a roundabout...
Task Paralysis has spun out and stalled
EXECUTIVE FUNCTIONING+ COGNITIVE FLEXIBILITY
It’s not about being lazy or unmotivated — it’s just that the part of your brain that’s meant to press "go," "pause," or "switch" doesn’t always fire or fire at the right time.
Cognitive flexibility is the brain’s ability to switch between tasks, adapt to new information, and adjust when plans change. Ithelpsyouthinkaboutthingsin different ways, find new solutions to problems, and move from one activity to anotherwithoutgettingstuck.Basicallyit’s yourabilitytopivot,andadapt.
Whencognitiveflexibilityisimpaired,itcan feellikeyourbrainis rigidorstuck inone mode, making it hard to change your approach or shiftfocus whensomething unexpectedhappens.It’snotaboutbeing stubborn—it’sjustthatyourbrainneeds more time or support to transition from onethoughtortasktoanother.
You have to be there in 20 minutes, don’t you dare pause getting ready right now. Instagram DM‘s can wait.. We don’t have time for distractions - we’re already running late... B***h move your ass.
DON’T YOU EVEN THINK ABOUT IT! We don’t need to re-organise the pantry right now it’s totally fine as is. I know what you’re doing... You’re avoiding something more important aren’t you...
NO NO NO! Don’t stop what you’re doing right now - you’ll forget to come back to it... please I beg of you. Gosh darn-it..
This is important - the electricity bill is due today! Don’t avoid it because you can’t be effed finding the password to the account... No! Don’t just park it and come back later. We don’t need to be doing it at all... Wait.. Why are you skipping this? We’re halfway through? We just need a quick break! Ohh... I see - the dopamine wore off didn’t it?
Emotional dysregulation is when your brain struggles to keep your emotions steady and matched to the situation. You might have big reactions to small problems, or sometimes smallreactionstobigproblems.
(Yes, both can happen — it’s about the brain struggling to regulate the size, speed, and intensityoffeelings.)
You might logically know you're overreacting (or under-reacting), but your body and brain keepfiringlikeit’san emergency.It’snotabout you being "too sensitive" — it’s a regulation issue.
It’s not your fault — and it’s not always in your control. But there are tools you can use to ride out the storms with less damage caused and keep your nervous system steadier before, duringandafter.
i’m gonna die...
And remember: words like "overreacting" are subjective. Your feelings are real and valid — no matter how big or small they are, and whether or not they seem appropriate to the situation. The situation is irrelevant - the way youarefeelingistheimportantpart.
Think of it like this: your emotions are like predicting the weather. When regulation is working,youcanseeastormcomingandgrab yourraincoat.
When it’s not, a full-blown thunderstorm hits withoutwarning,andnotimetoprepare.
That’s why emotions can feel sudden, huge, andimpossibletoshakeoff.
EMOTIONAL
DYSREGULATION
People with ADHD often feel things more deeply than others. The joy hits harder, but sodoesthehurt.
Whether it’s excitement or criticism, emotionstendtoshowupatfullvolume— turning up the dial on both the highs and thelows.
For Example: ‘Someone at work points out a mistake you made on a big presentation’.
mild showers take cover tornado coming
The “appropriate” reaction - ‘thank you for pointing that out, you’re not the first to notice.’ - You are a bit annoyed embarrassedand but you can manage that.
It was the third time today someone commented on your mistake. Your feelings of inadequacy and perfectionism boiled over and into a meltdown. You might have started to cry, profuselyapologise “Sorry, I don’t know why I’m crying” and now strugglingyou’reto calm yourselfdown.
RSD is when you feel an intense, painful emotional reaction to the idea that someone might be rejecting you, criticising you, or disappointed in you — even if they’re not. The reaction can hit hard and fast, and often feels way bigger than the situation itself, sometimes evenphysicallypainful.
It can also be real rejection or perceived rejection — a passing thought, a scenario you’veimagined,orastoryyou’veplayedoutin yourhead.
“Rejection” in this context can mean anything that makes you feel excluded, unloved, judged, or disconnected. And because your braintreatsthatkindofrisklikeit’slifeordeath, it will protect itself by persuading to avoid certain people, distancing yourself from situations where rejection might happen, or masking the real you entirely out of fear of beingjudged.
Evenifyourbrainknowsit’s“probablynotabig deal,” and you know you’re overreacting — you stillcan’tstopit.
RSD can also be triggered when you feel like you’ve failed or haven’t met expectations — even if those expectations were your own. Sometimes, it’s not someone else judging you. It’s you, feeling like you’ve fallen short of your ownhighstandards.
No matter how hard you try, you can't rationaliseyourwayout ofthefeelingbecause yourbodydoesn'tunderstandthatthesituation and the feeling are mismatched — it’s already incrisismode.
The response feels way more intense than whatthesituationshouldcallfor,butthat’sthe point:it’snotaboutwhatactuallyhappened,or what’s socially expected — it’s about how deeplyyournervoussystemexperiencedit.
You might lash out. You might spiral. You might over-apologise or go completely quiet after receiving any type of rejection. And then even after all that, you beat yourself up for “overreacting,” and you're left feeling even moreembarrassed.
RSD is one of the most painful and misunderstood parts of being neurodivergent — not because someone truly rejected you, but because your brain and body responded as if they had.
Ahhhaa-you’re halfway!!
Okay.. You’re 11 traits in. Any Ahh Haa moments pop up for you? Anything click, suddenly make sense?
Interoception is your brain’s ability to notice and interpret signals from inside your body — like hunger, thirst, temperature, pain, needing to pee, or even emotions. These internal cues are constantly happening in the background, helping you understand what your body needs andhowyou’refeeling.
Butifyou’reADHDorautistic,thosesignalsdon’t always come through clearly — or you only notice them once they’re screaming at you. That means you might miss the early signs of stress, overwhelm, hunger, or exhaustion, making it harder to care for yourself before thingsspiral.
Now imagine your body is texting your brain all day with those little reminders: “Drink some water.” “You’re about to cry.” “Time to pee.” But your brain’s phone is on silent. You miss those gentle nudges until they hit emergency levels —cuethehangrymeltdown,emotionaloutburst, ortheclassicohshit,Ireallyneedtopee.
Add in hyperfocus, and it’s like your brain’s phoneisswitchedtoDoNotDisturbmode. Your attention is so locked in, that even the emergency alerts get ignored. You can go hours without noticing basic needs — and because you didn’t catch the early warning signs, it sets off a chain reaction. Emotional dysregulationhitsharderbecausetherewasno chancetoprocessthebuild-up.
Burnout sneaks in because you powered through every signal telling you to rest. Stimmingmightbeyourbody’swayofwavinga red flag, trying to say your nervous system is cooked and it’s time to stop. And eating? You might go from zero appetite to raiding the pantry without warning — because fullness and hunger cues arrived too late. It’s not that you're “notintune”ordeliberatelyignoringyourneeds —it’sthat themessagesweresittingonunread forwaytoolong.
science.justasprinkleofIpromiseit’snotadrag...
SCIENCE WITH SAV
INSULA
Your brain scanning your body’s internal signals — like ‘Hey, are we hungry? Are we okay?’ — and deciding which ones need a ping.
AUTONOMIC NERVOUS SYSTEM
All the unread messages your body keeps sending you. Okay, let’s upgrade that headache to a fire alarm — maybe then you’ll listen.
Vagus Nerve
Autonomic Nervous System
Anterior Cingulate Cortex
VAGUS NERVE
Your brain sending a warning text — like a headache to say ‘Drink some water, girl, you are dehydrated.
Reads internal body signals (like hunger, pain, or heart rate)
Sends messages between brain and body in both directions
Keeps tabs on automatic functions like breathing, heart rate, digestion
Connects those signals to feelings and actions
ANTERIOR CINGULATE CORTEXAll
You, finally reading the texts and going from zero to chaos — sculling water, sprinting to the loo, raiding the fridge in one hit.
We often have trouble understanding what those signals mean or how to describe them
Messages come through slowly, get stuck in the queue, or we’re too focused to open them
We forget to “check our inbox” — these messages run in the background and get missed
Translating those signals into what to do next is tricky or delayed
Insula
Interrupt my focushyper
Disclaimer: Interrupting my hyperfocus may result in unforeseen consequences, including but not limited to severe regret, injury or death.
Hyperfocus is when your brain becomes so locked into a task that everything else fades intothebackground.
You might have previously described it as ‘Getting into the zone” or “you’re on a roll”butthatmaybehyperfocus.
It’s a common experience for ADHD’ers, even though it seems to contradict the whole “attention deficit” idea. The real issue isn’t a lackofattention — it’stheinabilitytocontrol where we point it. We can’t always direct our focuswherewewantittogo,orshiftitwhenwe realisewe’refocusedonthe‘wrong’thing. Once your brain locks on, it blocks everything else out.
Imagine you’re wearing noise-cancelling headphones, all notifications are silenced, and you’ve got blinders on — you are super laserfocusedandlockedin.That’swhyhyperfocus is often linked to things like emotional dysregulation (snapping or feeling overwhelmed when interrupted), time blindness (completely losing track of time), and interoception issues (missing hunger, thirst,orbodycuesduetointensefocus).
It often kicks in when something feels interesting, urgent, competitive or rewarding — basically, hyper focus tends to happen when yourbrainspotsa juicydopaminehit thatfeels more valuable than whatever you were meant tobedoing.Orwhenadeadlineisloomingand yougottagetyoursh*ttogetherandFAST!
And because of challenges with executive functioning —especiallywithswitchingtasksor stoppingbecauseonceyou’rein hyperfocus,it canbecomeincrediblyhardtopullyourselfout.
Thisisn’tsomethingyouchooseorplanfor—it justhappens. Itcanlooklike‘productivity’,but often comes at the cost of your basic needs andotherresponsibilities.
It’s not laziness or poor planning — it’s how a dopamine-hungry brain responds to stimulationitfindsrewarding.
HYPER FOCUS+ COGNITIVE FLEXIBILITY
InADHD,cognitiveflexibilityissuesoftenshowupas trouble switching focus or shifting between activities, especially when the brain is deeply engagedor“lockedon”tosomethinginteresting.
This might look like struggling to stop doing a preferred task to start a less interesting one, or getting stuck in a mental loop when trying to problem-solve.
Additionally, ADHD brains can hyperfocus on one thingandthenfindithardtopivotwhenrequired.
It’snotstubbornnessorlackofinterest—it’smore that the brain’s “gear shift” doesn’t always engagesmoothly,especiallywhendopaminelevels arelowordistractionsarehigh.
Peeing. You’re not just procrastinating — you’re stuck in hyperfocus.
That blocks interoception from sending the “go now” signal, and with your cognitive flexibility jammed, switching from sitting to walking to the bathroom feels impossible.
So you’ll just hold it a little longer.
Jammed in the ‘hyper focusing on organising the pantry’ gear
drinking water - you know you haven’t but you can’t pull yourself away right now
putting petrol in the car so you can pick the kids up later
Don’t forget to pick the kids up from school... oh f**k... in 5 minutes. But wait - I’ll just do one more shelf.
Is time based - a temporal state where your attention is fully consumed in that moment. It can last hoursa whole day even. Usually it takes an outside influence to snap you out of it, you finish the thing - or the dopamine runs out.
You might hyperfixate on building the most efficient digital planner — bingewatch tutorials, buy five different apps, colour-code your life, use it obsessively for a month… then move on and forget it exists.
You may hyperfocus when you sit down to “quickly schedule one meeting,” then spend seven straight hours perfecting your digital calendar layout — and completely forget to actually schedule the meeting.
HYPER
FIXATION
Hyperfixation is interest based - a deeper ongoing obsession or fascination with a topic or task that can last days, weeks, months or until the initial interest wears off and dopamine has run it’s course.
Hyperfixation is when your brain locks onto a topic, idea, activity, or even a meal — and it becomesyourentireworld.It’snotjustinterest or curiosity. It’s a magnetic pull that keeps bringing you back, over and over, sometimes for days, weeks, or even years. You want to learn everything, think about it constantly, spend your free time on it, and often reorganise your life around it. It can be exciting and energising — but also overwhelming or disruptive when it starts pushingeverythingelseaside.
InADHD,hyperfixationsoften rotate.Youmight suddenlybecomeobsessedwithcookingfrom scratch — binge recipes, research all the techniques, and convince yourself you need a Thermomix, and then one day, stop cold and packthesuperexpensivemachineawaynever tobeseenagain.Oryoumightwearthe same outfit everydayforweeksbecauseitjustfeels right. Or eat the same meal on repeat until your brain gets bored and moves on, ie the dopaminedriesup.
In Autism, these fixations are more likely to develop into special interests — long-term, deeply meaningful passions that bring comfort,clarity,andjoy. Thesearen’tfleeting or fads — they’re often a core part of identity, emotional regulation, and how they might makesenseoftheworld.(We’llgodeeperinto specialinterestslaterinthebook.)
DOPAMINE
HYPERFOCUS+ HYPERFIXATION CONNECTION
Both hyperfocus and hyperfixation are driven by dopamine — the brain’s reward chemical. When something gives you a steady stream of dopamine, your brain wants to stay in that zone. That’s why you might spend hours hyper focused on re-arranging the spice rack in alphabetical order without noticing time pass, or choosetospendtime onyourcurrenthyper fixation of learning everything about DIY-ing yourself a dining table over that ‘much more important thing’ you were meant to be doing instead... your brain chooses the activity it is getting regular hits of reliable and consistent “feel-good”dopaminehits fromanditdoesn’t wanttostop.
But that state doesn’t last forever. When the dopamine runs out — or your physical body does (you’re hungry, overstimulated, tired, dehydrated) — you might finally feel ready to stop.
Sometimes the dopamine hit has organically wornout... youDIY-edthetableoryoufinished organisingthespiceracksonowit’sdopamine over,moveontothenextnow.
Othertimes,ittakesan externalinterruption — like someone speaking to you, a sudden obligation,oranimpendingappointmentyou’re alreadylatefor—tobreaktheloop.(whoops).
That interruption can be jarring, especially if you’re mid-hyperfocus. It’s common to experience emotional dysregulation in response,suchas:
Feelingoverwhelmedorpanicked Snappingatsomeonewhotriestotalktoyou Gettinganxiousorirritatedbythedisruption Crying or shutting down because the switch wastoosudden
Sensitivitytobothexternal (our5senses)and internal (our thoughts) sensory input is a difficulty because we have difficulty filtering and managing the input - and experience it allonahighervolume.
Typically, the brain acts as a filter, sorting through what’s important and what’s just background noise. Imagine neurotypicals standingatthefloodgates,patchingholesas water pierces through — they’re processing sensory information systematically and efficiently to avoid a potential flood. In neurodivergent brains, this filtering process doesn’tworkaseffectively.
The floodgates are weaker, the sandbags aren’tholding,andthewater’srushingthrough fasterthanwecanpatchtheholes.
Instead of a gentle stream, it’s a sensory tsunami — and we’re left trying to function whileknee-deepinoverflow.
Brain reinforcing the flood wall one sensory input at a time...
Neurotypicals
Plugging holes one a time until we can’t keep up and the water starts bursting through
Neurodivergents
Flood gates can no longer hold back the sensory inputs - here comes the flood (sensory overload) - hold on!
SENSORY SENSITIVITIES
We can’t patch the holes up fast enough, and the cumulative effect is the flood gates busting open, letting a deluge of water rush through, pushing our brain to capacity, and sweepingusawaywiththeflood.
It’snotjustaboutoneintensesoundorlight— it’s the cumulative effect of several sensory experiences stacking up, reaching a point where your brain (the flood gates) can no longerprocessthemeffectively.
At that point, your brain essentially hits capacity (flood gates go boom) — and now you’redrowningininformationitcan’tprocess quickly enough, so it shuts down to protect you, grasping for a proverbial tree branch to make sure you don’t drown - this is called sensory overload and we will tackle that on in asec
Feeling overly sensitive to heatorcold,discomfortwith drafts or certain water temps..
Movement(vestibular)
Feeling dizzy or disoriented on escalators, swings, or duringfastmovement.
Bodyawareness (proprioception)
Bumping into things, needing deep pressure to feel grounded, discomfort in crowdedspaces
SENSORY SENSITIVITIES
Sensory sensitivities are when your brain struggles to filter sensory input making everyday sounds, lights, textures feel more Intense and overwhelming
Cause
SENSORY OVERLOAD
Sensory overload is what happens when too many of those intense inputs stack up at once, pushing your brain and nervous system beyond the capacity it can cope with.
Reaction
learn more about overload on next page
SENSORY OVERLOAD
Sensory overload is the drowning part — the subsequent flood from all the sensory inputs that have overloaded your beautiful brain. Nowitneedstodo somethingtoprotectitself or alert you that it needs your protection so youdon’tdrown.
During overload — while you’re busy drowning — you might feel panicked, trapped, or desperate to escape. Physical symptoms can include sweating, headaches, or even a sense of nausea. Emotionally, it can lead to frustration,irritability,orshutdown.
The only way to cope is to reduce sensory input — that inescapable feeling that you needtofleerightnoworyou’lldieisyourbrain signallingthatyouneedtomovetoa quieter, darker, or more controlled environment to giveitachancetorecalibrate.
It’slikeswimmingagainstthecurrent,hanging ontothesideofthebankorafloatingbranch to ride out the flood until the rapids aren’t so deadly, giving you the space to process the information and figure out how to save yourself.
Sensory overload isn’t about being “too sensitive” — it’s a natural response to your brain being pushed beyond what it can handle. Everyone’s capacity for sensory information is different, as if your sensory overloadbreakingpointisuniquelysetforyou.
Stimming is basically your brain’s way of saying, "I need a bit of this to feel okay." It’s short for “self-stimulatory behaviour” and showsupas repetitivemovements,sounds,or actions that help regulate emotions, sensory input,orfocus.
Everyone stims sometimes (like tapping a pen during a boring meeting), but for neurodivergent folks — especially those with ADHD or autism — it’s way more frequent and oftenessential.
For ADHD brains, stimming is usually about burning off excess energy or keeping concentration whenboredomsetsin.Thinkleg bouncing, pen clicking, or doodling — anything tokeepthedopamineflowing.
On the flip side, autistic stimming is more about dealing with sensory overload or emotional overflow. Rocking, humming, or hand-flappinghelpsbalanceoutabrainthat’s feeling too much at once — like finding a rhythminthechaos.
It’s not just a quirky habit; it’s a survival strategy when the world feels too loud, too bright,ortoomuch.
Think about it like this: naturally, we rub our hands together to create friction or blow air into our closed fists to transfer the heat of our breathwhenourhandsarecold,right?
Stimming is exactly that—a built in coping mechanism solving a problem we have intuitively but rather than cold hands stimming happens when we're overstimulated or understimulated.
Itworksoutexcessenergyorhelpsregulateour nervous system when things are a bit too much.It’sourbody’swayofcreatingtheinputit needsto feelbalancedagain.
focus
anxious knee bouncing skin picking chewing pens pacing nail biting overwhelm tapping or hitting rocking shifting from one foot to the other adjusting jewellery excited hand flapping jumping clapping twisting hair dancing
tapping pens doodling bouncing leg fiddling chewing gum
STIMMING ASAN COPING MECHANISM INBUILT
Stimmingisalsoa powerfultoolforemotional regulation. When emotions get too big — whetherit’s excitement,stress,frustration,or even joy—our brains need a way to process and release that energy. Stimming provides thatoutlet.
It’s linked to interoception, too — the sense that helps us understand what’s going on insideourbodies.Sometimes,whenourbrains struggle to interpret internal signals (like feeling anxious without knowing why), stimming helps ground us and reconnect withwhat’sgoingon.
Whether it’s subtle (like rubbing a textured object) or super obvious (like rocking back and forth), it’s doing an important job. Sometimes it’s just about staying focusedlikechewinggumtokeepyourbrain engaged duringadulltask.
Other times, it’s about calming down — like bouncing your leg or picking your cuticles when anxiety hits. Instead of seeing stimming as weird or disruptive, we should see it for what it is: a clever, adaptive way our bodies keep us regulated and balanced when life getsabittoomuch.
Masking is when neurodivergent people, especially those with ADHD or autism, hide or suppress their natural traits to fit in or avoid negative reactions. It’s like putting on a social costume to appear more “normal” or acceptable. Masking can involve mimicking behaviours, suppressing impulses, or rehearsing responses to seem more organised,attentive,orsociallyskilled.
Masking often becomes automatic, as many have learned over the years that being their true selves leads to judgment, exclusion, or misunderstanding. While masking can sometimes make navigating social spaces easier, it often comes at the cost of feeling disconnectedfromone’sauthenticself.
It’s not just about fitting in - it’s about survival in a world that doesn’t always make space for neurodivergent ways of being.
The constant performance of masking can be exhausting and take a toll on mental health, leadingtoburnout,anxiety, andeven identity confusion. It’s not just about acting differently, it’s about fundamentally altering how you presentyourselftofeel saferormoreaccepted Masking can also delay diagnosis since the traitsbeinghiddenaretheveryonesthatcould indicateADHDorautism.
This is especially true for women and AFAB (assigned female at birth) individuals who are often socialised to appear more compliant or emotionallyintune.Overtime,maskingcanblur the line between who you truly are and who you’re pretending to be, leaving you feeling isolated or misunderstood, even in close relationships.
Masking ADHD
thisiswhatit canlooklike..
Force yourself to sit still even when your body needstomove.
Mimic the way others structure their tasks to seemmorecompetent.
ADHD masking is typically about appearing organised, focused, and more “together” than you actually feel.
Act super attentive in conversations when your brainisactuallydrifting.
Use notes, scripts, or excessive planning to compensate for memory andfocusstruggles.
Rehearse responses before speaking to avoid saying something impulsive or irrelevant.
Constantlyapologisingfor minor mistakes to seem morereliable.
Faking enthusiasm or interest to avoid seeming disengaged.
Saying you understand instructions when you actually don’t so you do lookstupid
Autistic masking often involves camouflaging traits that might be seen as socially awkward or abnormal.
Masking Autism
thisiswhatit canlooklike..
Copythespeechpatterns, gestures, or body languageofothers.
Force eye contact even when it feels deeply uncomfortable.
Suppress stims (like fidgeting, rocking, or repetitivemovements).
Memorise and rehearse social scripts for common situations.
Fake emotions or facial expressions to match socialexpectations.
Smilingwhenyoudon’t actuallyfeelhappy.
Using learned social phrases or small talk without truly feeling engaged.
Avoiding or minimising special interests because they’re perceived as weird.
Being hyper-vigilant about your own body language andtoneofvoice.
Ahhhaa-ADHDis doneski!!
only 5 left and the ADHD section is done! Any Ahh Haa moments pop up for you?
Interoception
Hyperfocus
Hyperfixation
Sensory Sensitivities
Stimming + Fidgeting
Masking
TruthBombs& Breakthroughs Let that sh*t sink in...
Take a breath. Take your time. This is where the gold is. Trust me when I say the biggest lessons you will learn - happen in these next few pages. I know you want to run and hide. I know this is the part I usually skip but don’t be me - be better.
1. After reading this section, do you see yourself in the traits described?
Basically do you think you might be ADHD after reading this? and how does that feel? - go back to the feeling wheel if you need it.
2. Did anything surprise you about ADHD that you didn’t know before?
What myth or stereotype did this section help you challenge?
3. What part of ADHD did you not expect to relate to — but surprised you because you kind of… did?
4. On a scale from ‘just curious’ to ‘self diagnosed’ how much of what you just learnt felt like it fit for you?
1 Just Curious
“interesting but not really feeling it yet.”
2 Mildly Shook
“a few things hit, but i’m not 100% convinced.”
3 Suspiciously Familiar
“okay yeah... this is starting to feel weirdly accurate..”
4 Just Called out by name
“Yep. That’s me. Ohh that is too. That one too.”
5 Yep Self Diagnosed
“100% know it now. This explains everything!
Don't Here!Stop
Even if you don’t think autism is at playforyou
Ichallengeyoutokeepreadinganyway.
Back when I was 25 getting diagnosed for ADHD, if you’d suggested I might be also autistic, I would have laughed you out of the room. ADHD? Absolutely—by that point, it was glaringlyobvious.Butautism?Nof*ckingway.
So, keep going. For me! I’ve put a lot of work into this, and I’ll low-key be mad at you if you chickenoutnow.
Alsoobvsnotagainstusing guiltasamotivator.lol.
Here’s the thing—though research on the coexistence of autism and ADHD in adults is still limited, some studies estimate that the twoconditionsoverlapinabout20%to37%of cases.
While childhood studies have shown even higher overlap rates, adult-specific research isstillcatchingup—butwe’restartingtosee just how often these two conditions come as apackagedeal.
Ibetyou didn’t know this...
People with both ADHD and autism may experience amplified traits from each condition,makingdiagnosismorecomplex.
Often, ADHD is diagnosed first, especially if the hyperactive or inattentive traits are more prominent.
Autism might only be recognised later—once ADHD is managed—revealing traits like social differencesorsensorysensitivities.
If you’ve got ADHD, chances are some of your family or closest friends might also be neurodivergent. And where there’s ADHD, there’ssometimesAutismtoo.
I’mnotabettingwoman(seriously,Iwouldn’t know how to place a bet if my life depended onit),butifIwere,I’dputmoneyonsomeone in your life—now or in the future—being autistic.
And wouldn’t it be amazing to know a little moreaboutthemthanthey’dexpect?
Inautism,cognitiveflexibilitychallengesoftenshow up as difficulty shifting between tasks, routines, or ways of thinking. The brain tends to favour predictability and routine, which can make unexpected changes or new situations feel overwhelming.
Forautisticindividuals,cognitiveflexibilitycanalso impact problem-solving, as approaching something from a new angle might feel uncomfortableorconfusing.
Thisiswhy routinesandfamiliarpatterns canfeel safe and why disruptions might trigger stress or anxiety.
It’snotaboutbeingrigidonpurpose—it’sjustthat the brain processes changes differently, often makingflexibilityfeelunnaturaloreffortful.
For autistic brains, routines aren’t just about being organised — they’re about keeping life fromfeelinglikean unpredictablewhirlwind. Routines create a predictable structure that helps reduce stress and mental fatigue. It’s not about being stuck in a rut — it’s about making life feel a bit more manageable, safe andreliable.
Routinesreducecognitiveload andhelpkeep anxiety in check. We’re on autopilot right,coasting, cruising, calm. It’s not about being rigid — it’s about keeping enough mental energy to deal with life’s unpredictability without burning out, by controlling as much as possible. Too much change means too muchmentalenergyspent,whichcanleadto emotional dysregulation or just feeling completelywipedout,orevenleadtoburnout.
TheAuDHDEffect:
If you’re also ADHD, routines can feel like trying totameawildbeast. Somedays, you’renailing that consistent morning setup like a pro. Other days, spontaneity crashes through the door, and your brain’s chasing dopamine like a gremlin—leavingyourroutineinthedust.
Maybe you usually order your groceries every Friday night without fail, but then someone invitesyoutoadinnerparty,andsuddenlyyour routine’s out the window. Now, grocery shopping on any other day feels weirdly off, likeyou’vethrownyour wholeweekoutofsync It’s that constant balancing act between needingstructureandcravingnovelty.
comfortable,coasting,familiar, reliable, known.
Out of Routine Rollercoaster, loop-de-loop, chaos, overwhelm, uncertainty, DEATH.
NEEDS ROUTINE
examples
Morning Routine: Always making coffee first thing, then getting dressed, then breakfast. If theorderchanges,you’verunoutofcoffee,it’s like you’ve woken up in an alternate universe. The day just feels... off and you can’t stop thinking about the coffee you didn’t have for therestofthedamnday.
Travel Routine: Going on holiday can feel like stepping into a glitchy simulation—nothing’s where it should be, the routine is get dressed and brush teeth to go get a coffee and thats justwhack!itcantakeafewdaystoadjustto the new rhythm, until that becomes the new routine. (we are all have different tolerance levels for the amount of change we can handle.)
holiday routine - teeth then coffee
hey..
you're in my seat... whats wrong with the ones behind me?
Familiarity is about sticking to environments, objects, or interactions that feel safe and manageable. It’s not necessarily about doing things in the same order like routines — it’s more about choosing the known over the unknown.
Butwhydoesithappen?
Sensory Predictability: Familiar places don’t surprise you with weird noises or unexpected smells. Think about it — why do you pick Pringles over fresh strawberries? Because Pringlesarethesameeverytime.Strawberries? Complete wildcards. Same punnet, same batch,completelydifferenttexturesandtastes. Every.Damn.Day.
Emotional Safety: Familiar spots lower stress because you know how they work. No need to Google the menu beforehand or panic about whether there’s enough seating. You already know where to park, how loud it’s going to be, whatyou’llorder.
Social Ease: Familiar people don’t require running through social scripts or secondguessing your responses. You know the vibe, the humour level, and the amount of masking required. New social settings? A minefield of decoding new cues and recalibrating reactions.
wanna get a coffee at starbucks? why don’t we try somewhere new... it’sano fromme...
TheAuDHDEffect: Sometimes, dopaminethrowsacurveball. One day, you’re switching your entire skincare routine, throwing out hundreds of dollars worth of product because that new, colourful brand caughtyoureye.
You didn’t just buy one and try it - no you bought the whole range and you are so freakingbroke-butequallyasexcited.
Repetitive behaviours are actions, sounds, or movements that your brain latches onto and repeats. They’re a way your brain creates a predictable rhythm when life feels chaotic actinglikea groundingtechnique orawayto self-regulate.Theycanbe physical,verbal,or even mental patterns. But isn’t this just stimming?
Stimming is a type of repetitive behaviour, but not all repetitive behaviours are stimming
TheAuDHDEffect:
Dopamine Hit: Repetition can feel good. Sometimes your brain gets hooked on a sound orphrasebecauseit’sjustsodamnsatisfying.
You might start singing the same line from a song repeatedly or making a weird little noise just becauseit’sfun.
It’s like your brain hits replay and won’t let go because it’s getting tiny dopamine hits every time. (That’s echolalia — a fancy word for repeatingwordsorphraseseitherstraightafter hearing them or super delayed and it just randomly popped into your head, either because it feels good or helps process information.)
Let me explain...
REPETITIVE BEHAVIOUR
Regulates sensory input.
STIMMING
Your brain’s wayof copingwhen theworld feelstooloudortooquiet.It’slikeadjusting the volume knob to feel balanced. Rocking, tapping, humming, or repeating a phrase can all be forms of stimming because they feelgroundingorsoothing.
input — it’s about creating patterns or maintaining order. It’s like hitting “replay” on a thought or movement because it helps your brain process or feel steady. Like repeating ‘keys, key’s, key’s’ while you’re looking for them so youdon’tgetdistracted. Sometimesit’sjust becauseitfeelsgood orpredictable.
Re-running conversations in your head, going over plan for something repeativtivy, or series/order of events, double checking stove is off multipletimesbeforeleaving.
Physical Pacingbackand forth, tapping same spot or item in a rhythm, stimming, swaying, legbouncing
Social communication challenges in autism involve difficulties understanding and responding to social cues, both verbal and nonverbal.Thiscanincludetroublekeepingupwithconversations, readingfacialexpressions,interpretingtoneofvoice,andknowing whenorhowtoshareemotionsorinterests.
It’s not that we don’t want to connect — it’s just that our brains process social information differently. Sometimes, things like sarcasm, jokes, or small talk can feel confusing because the socialrulesaren’talwaysclearorcomenaturallytous.
What the heck kinda face was that??
Strugglingwithconversational flow: Difficulty starting, maintaining, or ending conversations, often feeling unsure when it’s their turn to speak or accidentally interrupting duetoimpulsivity.
Interpreting nonverbal cues: Trouble decoding body language, facial expressions, or tone of voice, making sarcasm, teasing, or subtle social signals hardtoread. Expressingemotionsand interests: Eithersharingtoo muchdetailwithoutnoticing disinterestornotshowingenough enthusiasmwhenothersexpectit, leadingtomisunderstandings.
Balancing information sharing: Either oversharing personal details with new peopleorbeingtooreserved,makingsocial interactionsfeel awkwardor mismatched.
Navigatingsocialnorms: Findingunspokenrules confusing—likesmall talk,humour,orknowingwhena joke is appropriate — leading to feelingoutofsync.
SOCIAL COMMUNICATION
This might help...
It can feel like visiting new friends and playing a game like poker where everyone else knows the rules, but you’re left trying to figure it out as you go — you’re overwhelmed, scrambling to understand all whilst pretending you know what you’redoing.
Everynewsocialsituationisadifferentgamewith differentrules (differentpeople,inanewlocation, with a different style of humour and level of understanding about neurodivergence, topics of conversation you couldn’t have planned for etc. Yeah.Where’sthenearestexitplease).
That’s why familiarity can be such a comfort for autistic people—revisiting the friends who played poker with means now knowing the rules, the expectations, and feeling more at ease without havingtolearnanewgamefromscratchAGAIN.
Rejection sensitivity dysphoria (RSD) can make itevenharder,asevenasmallsocialmisstepcan trigger intense anxiety or sensory overload, making interactions feel, not just confusing, but emotionallyrisky.
Excited to visit new friends for a game night.
Realise it’s poker night.. but you don’t know how to play
Where’s the exit please...
SOCIAL COMMUNICADO +ADHD
When ADHD is also in the mix (AuDHD), social communication challenges can get even more complicated.
ADHD traits like impulsivity and inattentiveness can mean blurting out responses without thinkingormissingpartsofaconversation.
Hyperfocus makes it hard to switch topics, and RSD can make perceived social slip-ups feel devastating.
Social interactions can feel like hard work— trying to stay focused while managing the unpredictable flow of social norms and worrying whether you’ve accidentally messed up.
It’sokaytocreateyourownrulesorfindpeople who play the games you know, rather than constantlytryingtoadapttonewones.
Special interests are like finding your own personal pocket universe — a place where your brain gets to be its fullest, most passionate self. It’s not just about liking something — it’s about feeling completely alivewhenyou’reinit.
These aren’t just hobbies you pick up and put down — they’re woven into who you are. Whether it’s learning obscure facts about trains, creating productivity systems, or diving intocrocheting,it’snotaphase—it’salifelong love story. Unlike hyperfixation, which burns bright and fades fast, special interests are like that one reliable friend who never lets you down — always there, comforting, and giving yourbrainthathitof joyandpurpose.
When life gets overwhelming, special interests are the lifeline you cling to — something predictable when the world is a mess. They’re likeyourbrain’s emotionalsupportsystem —a place where everything makes sense when nothing else does. You might be known as the bird nerd who can identify every species by songortheITwizardwhofriendscallwhentheir computerbreaks.
Sometimesthese passions turninto careers or side hustles — because why not make your joy yourjob? Whilepeoplethinkautisticfolksdon’t like socialising, the truth is we just don’t do small talk — but catch us on our special interest,andwecouldchatforhours.
TheAuDHDEffect:
In AuDHD folks, special interests combine the depth of autism with the impulsivity of ADHD. Thepassiondoesn’tgoaway,butthewaythey explore it shifts as their ADHD brain hunts for novelty withinthatcoreinterest.Onemonthit’s watercolours,thenextit’salcoholmarkers,then graphite sketching — but the overarching passion for art stays the same. You might go throughphasesofdoingitobsessively,thennot touchingitforagesbeforedivingbackin,often leaving projects unfinished. It’s still all about chasing the dopamine, but with a steady undercurrentoflifelongpassion.
Ahhhaa-Autism!!
We’ve reached the end of the line friends. Any ahh haa moments about autism? Think it might be in play for you? Anything pop up that lit that light bulb up?
Routines
Familiarity Seeking
Repetitive Behaviour
Social Communication
Special Interests
THEEND...
lol jokes.. it’s not over yet
AreYouCryingorIsThatJustMe? Okay But...
You’ve made it to the end — and that’s a big deal. Seriously, take a moment. Let that land.
I cried while writing a lot of this. Not because it was sad — but because it was healing. I was writing the words younger me desperately needed to hear. The explanations that would have shone a light on the chaos and said, “Hey, you’re not failing. You’re just don’t understand yourself.” That realisation cracked something open in me — and maybe it did for you too.
Doing this kind of inner work takes guts. You’ve just stared down 22 traits that may have confused you, overwhelmed you, or made you feel like something was wrong with you. But here’s the truth: none of it was wrong. It was misunderstood.
This book wasn’t just about naming the traits — it was about giving you clarity. Holding up a mirror that doesn’t distort, but reflects you — clearly, kindly, and without shame. Every one of these traits has a dual nature.
What once felt like overreacting might’ve been RSD — not you being too sensitive, just deeply wired for empathy.
What looked like being a crappy, always-late, unreliable friend? That could’ve been a mixture of time blindness, hyperfocus and object permanence — not a lack of care, just a brain that runs on a different timeline.
These aren’t flaws. They’re clues. And now that you understand them, you can build a life that works with your brain — not against it.
You’re not a problem to be fixed. You’re a human to be understood. And you’ve done the brave thing — you looked closely, learned deeply, and gave yourself the gift of self-awareness. That’s powerful.
So give yourself some damn credit. You’ve done the work. And I couldn’t be prouder of you. xx
P.S. If you’re ready for the real magic, turn the page. Because next up? We’re reframing the hell out of these traits — and showing you just how powerful they really are.
Let’sre-framethisb*tch now..
You know how at the beginning of this book I made a point about language — how swapping symptoms for traits can totally shift the way we see ourselves?
Well, I want to drive that home right now. Because yes, ADHD and Autism come with some real sh*t struggles — we don’t need to sugarcoat that. But they also come with some seriously wild strengths.
So let’s flip the script. Let’s look at things through a new lens.
Symptom How you currently see it Reframe
Dopamine Seeking
I’m addicted to chaos. I must be broken.
Impulsivity
Hyperactivity
I ruin things. I always say or do the wrong thing.
My brain craves stimulation — and that drive can lead to creativity, innovation, and passion.
My brain moves fast — and sometimes that spontaneity brings brilliance.
Real-Life Strength in Action
I get excited by new ideas and possibilities, and that sparks unconventional thinking.
I’m quick-thinking and can jump into action when others freeze.
Inattentiveness / Distractibility
I’m annoying. I never stop. No one wants me around.
I can’t even focus. Everyone must think I’m dumb.
My brain is always buzzing — and that energy can be powerful when channelled.
My attention isn’t broken — it’s just selective. When something lights me up, I shine.
I bring energy and momentum into spaces that feel stuck or stagnant.
I notice little things others overlook, which helps me find creative or unexpected solutions.
Working Memory
Why am I so f**king stupid? I forget everything.
Task Paralysis
I’m useless. I can’t even start a simple task.
I’m not stupid — my brain just stores and retrieves info differently.
It’s not that I won’t start — it’s that my brain sometimes physically can’t. That’s not failure.
I make surprising connections and remember the emotional meaning behind things.
I deeply consider actions before taking them, which means I often catch things others miss.
Symptom
Time Blindness
Object Permanence
I’m a constant disappointment. Everyone thinks I don’t care.
I must be a bad friend. I forget people exist until it’s too late.
My brain doesn’t track time typically — but I can still build systems that help me show up.
I care deeply — I just need reminders to stay connected, and that doesn’t make me selfish.
When something matters to me, I lose myself in it and give it my all - and time flys right on by me.
When someone is in front of me, they have my full, undivided presenceeverything else forgotten.
Executive Dysfunction
Emotional Dysregulation
Why can’t I just do normal things? What’s wrong with me?
I’m too much. No one can handle me. I ruin everything.
Rejection Sensitivity Dysphoria
Interoception Issues
I’m pathetic. I fall apart over nothing.
Why can’t I even name what I feel? Am I void of feelings? Why can’t I just remember to eat..
My brain isn’t lazy — it just needs different systems to get going, and that’s valid.
I feel things deeply because I care deeply — my emotions are not a flaw.
My brain is wired to feel rejection like a burn — that doesn’t make me weak, it makes me human.
I’ve learned to disconnect to survive — now I get to reconnect, one step at a time.
I’m much better at seeing big-picture goals even when I can’t see the steps to get there.
My deep empathy helps me understand and support others - often being the advice giving friend
I notice emotional shifts in others quickly and respond with care and compassion.
I can tune out discomfort or distraction to stay deeply focused when it matters most.
Hyperfocus
Hyperfixation
I get obsessed and lose control. I waste so much time.
I get obsessed with things and can’t let go. It’s weird and annoying...
Sensory Sensitivities + Overload
I’m weak. Everyone else can deal, why can’t I?
When I’m engaged, I go all in. That’s not failure — that’s focus, just needing direction.
When something grabs my interest, I go deep — that’s not obsession, that’s passion with intensity.
My nervous system is highly tuned — it’s not weakness, it’s a different operating system.
I can get fully immersed in what I love, noticing details others would never see.
I can immerse myself in a topic or skill and develop mastery way faster than most.
I pick up on changes in my environment that others miss, making me highly perceptive and adaptable.
Stimming + Fidgeting
Masking
Routines
I look weird. People are staring. I should stop they’ll judge me.
No one even knows the real me. I’m fake. I’m a liar. They will hate, reject and ridicule the real me.
I’m rigid and controlling. I can’t handle change. They’ll be annoyed if i can’t go with the flow.
These movements are how I regulate — they keep me grounded and calm.
My body intuitively knows how to soothe itself and express feelings non-verbally.
Familiarity Seeking
I’m boring. I never try new things.
I learned to survive by blending in — but the real me deserves to be seen.
I can adapt my personality to every situation. Super handy!
Repetitive Behaviour
I’m obsessive. It’s embarrassing.
Social Communication I’m awkward. I always say the wrong thing.
I thrive in structure — it keeps my nervous system safe and regulated.
Special Interests
I get fixated. People think I’m weird.
Familiarity brings safety — and from that safety, I can explore at my pace.
Repetition helps me process and make sense of the world — it’s part of how I understand.
I communicate differently — and that’s okay. Different doesn’t mean wrong.
My passion runs deep — and those interests are a source of joy, skill, and brilliance.
I can be super consistent and reliable when it’s a part of my routine.
I find joy in deepening my understanding of things I love, not chasing novelty for its own sake.
I find patterns and meaning in things others overlook.
My way of communicating is honest, direct, and refreshingly authentic.
I can develop expertise quickly and with intensity that drives mastery.
You were never “too much” or “not enough” — you were just misunderstood. Now that you can see the strengths behind the struggles, I hope you start talking to yourself with the same compassion you’ve always given everyone else.
Let’s take that insight a little deeper — it’s time to turn the lens inward and reflect on what this all means for you.
TruthBombs& Breakthroughs Let that sh*t sink in...
Take a breath. Take your time. This is where the gold is. Trust me when I say the biggest lessons you will learn - happen in these next few pages. I know you want to run and hide. This is the part I usually skip but don’t be me - be better.
1. "I used to think I was ____________, but now I realise I was just ____________."
2. Which “symptom” hit you the hardest — the one that cracked you open a little? Why do you think that is?
�� A Little Favour (If You’re Up for It) If you feel comfortable, I’d love for you to email me your filled-in reflection pages. Hearing your thoughts not only helps me improve this resource — it also shapes everything I create in the future. Big hugs and thank you in advance. xx
3. What are you finally ready to forgive yourself for — now that you know your brain wasn’t faulty, it had different wiring?
4. If younger you could read this book, what do you think they’d say? (Or better yet — what would you say to them now?)
Now this one. This ones the reall MVP tear jerker. This one will help heal your inner child. If you have children of your own it may help to also think about what you would tell them. Often it’s what your own inner child needed to hear too..
5. What’s the one message or moment from this book you’d pass on to someone else on this journey?
6. In one sentence, tell me what you wish you knew about this book before you bought it.
7. Remember the feeling wheel from earlier? Don’t peek yet — just circle how you’re feeling right now after finishing the book.
Now go back and peek at your original feeling wheel — then reflect on what’s shifted. What changed, and what does that say about your journey?
Hey you beautiful, brilliant Neurospicy human — I put a sh*t tonne of love and brainpower into this e-book to help you find clarity, calm, and a clearer path forward — one where you actually understand your ADHD or Autism, and finally feel like things make sense. Because when you know the why, you’re halfway to the how. Understanding your brain is the first step to learning the strategies that’ll help you not just survive — but thrive. I truely hope reading this e-book has left you with the clarity you need to define those challenges.
I cannot do this without you guys! Thank you so much for supporting me, commenting, DM’ing me, following me, downloading and purchasing my content. You guys cheer me up when I’m down, support me when I need it, I feel so blessed to have 100K best friends and I fkn love you all.
I cannot do this without you guys! Thank you so much for supporting me, commenting, DM’ing me, following me, downloading and purchasing my content. This book was as much written by you as it was me - the things I have learnt and people I have met through social media has shaped the resource into what you see today.
So mother f**king thank you! You are the reason I get up and create everyday. I will continue to learn a grow so I can share my findings with you all.
I sincerely hope this e-book helped you learn who you are... and enabled you to love yourself all the more for it.
