Self-Care for Neurodivergent People: More Than Just a Buzzword

  Self-Care for Neurodivergent People: More Than Just a Buzzword

Let’s talk about self-care. It’s everywhere these days—plastered on social media with pictures of bubble baths and face masks. And while those things are great (who doesn’t love a good bath?), self-care for neurodivergent people often looks a little different. It’s not just a luxury or an indulgence—it’s a survival tool.

For us, self-care isn’t about what’s trendy; it’s about what helps us recharge, regulate, and show up as our best selves. Let’s break down what self-care can look like when you’re neurodivergent and how to make it work for you.

Why Self-Care Matters So Much for Neurodivergent Folks

The world can feel overwhelming—loud noises, bright lights, constant expectations, and an endless stream of responsibilities. When you add sensory sensitivities, executive dysfunction, or social exhaustion into the mix, it’s clear why self-care is essential. It’s not just about feeling good; it’s about feeling capable.

Self-care helps us:

  • Manage overwhelm and burnout.

  • Create space for rest and reflection.

  • Reclaim energy lost to masking or overthinking.

  • Feel grounded in a chaotic world.

Self-Care That Actually Works for Neurodivergent People

The key to meaningful self-care is making it personalized. Forget the one-size-fits-all advice and focus on what works for you. Here are a few ideas to get you started:

  1. Start with the Basics
    Self-care doesn’t have to be complicated. It can be as simple as drinking enough water, eating something nourishing, or making sure you’re getting enough sleep. These might not sound glamorous, but they’re foundational for feeling good.

  2. Create Sensory Safe Zones
    Sensory overload is real, and having a space where you can decompress is invaluable. Whether it’s a cozy corner in your home with dim lighting and soft textures or noise-canceling headphones for public spaces, find ways to make your environment more calming.

  3. Break Tasks into Micro-Steps
    Executive dysfunction can make even small tasks feel impossible. Self-care might mean breaking things down into tiny, manageable steps. Instead of “clean the kitchen,” try “put one plate in the dishwasher.” Progress is still progress.

  4. Practice Intentional Rest
    Rest isn’t just about sleeping—it’s about taking breaks that recharge you. Maybe it’s watching your favorite show, lying in the dark, or daydreaming for a while. Whatever helps you feel refreshed, do more of that.

  5. Say No (and Mean It)
    Self-care is also about boundaries. Saying no to things that drain you is just as important as saying yes to things that nourish you. Protect your time and energy—they’re valuable.

Self-Care That’s Not Instagram-Worthy (But Totally Valid)

Let’s normalize the less “picture-perfect” self-care moments. Things like:

  • Finally making that overdue phone call.

  • Wearing the same comfy clothes for days because they feel right.

  • Using paper plates to avoid doing dishes when you’re overwhelmed.

  • Letting yourself cry, yell, or feel whatever you need to feel without judgment.

These are the kinds of self-care that don’t get talked about enough but make a real difference in day-to-day life.

Making Self-Care a Habit

The hardest part of self-care? Remembering to do it when you need it most. Try these tips to make it a regular part of your routine:

  • Schedule it: Block off time for self-care, just like you would for work or appointments.

  • Make it accessible: Keep sensory tools, snacks, or other essentials within easy reach.

  • Set reminders: Use alarms, sticky notes, or apps to remind yourself to take breaks or check in with your needs.

The Bottom Line

Self-care for neurodivergent people is about more than indulgence—it’s about creating a life that supports your needs and helps you thrive. It doesn’t have to look like anyone else’s version of self-care. It just has to work for you.

So, whether it’s taking a nap, organizing your favorite pens, or dancing around your living room, remember this: your self-care matters. You matter. And the more you take care of yourself, the more you can show up fully as the amazing person you already are.

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