Have you ever felt like your brain works differently from those around you? Perhaps you process information in unique ways, or social situations drain you in ways others don’t seem to experience. You might be neurodivergent, which isn’t a flaw but rather a natural variation in how human brains function. Understanding neurodivergence can be the first step toward self-acceptance and finding strategies that help you thrive in a world often designed for neurotypical minds.
Understanding Neurodivergence: What Does It Mean?
Neurodivergence is a non-medical term that describes people whose brains develop or work differently for some reason. This means the person has different strengths and challenges from people whose brains develop or work more typically. The term “neurodivergent” came from the related concept of “neurodiversity,” coined by Australian sociologist Judy Singer in 1998 to recognize that everyone’s brain develops in a unique way.
People who aren’t neurodivergent are described as “neurotypical.” This doesn’t mean “normal” versus “abnormal” – it simply acknowledges that human brains naturally develop along different paths, each with its own set of strengths and challenges. Research suggests that around 15-20% of the global population may be neurodivergent in some way.
Common Types of Neurodivergence
- Autism Spectrum Disorder (ASD)
- Attention-Deficit Hyperactivity Disorder (ADHD)
- Dyslexia (difficulty with reading)
- Dyscalculia (difficulty with math)
- Dyspraxia (difficulty with coordination)
- Tourette’s Syndrome
Being neurodivergent isn’t something to be “cured” – it’s a natural variation in human neurology. Many neurodivergent people have unique strengths and abilities that can be valuable assets both personally and professionally.
Common Signs You Might Be Neurodivergent
Recognizing signs of neurodivergence can be an important step toward understanding yourself better. Remember that many people experience some of these traits occasionally – it’s when multiple signs consistently affect your daily life that they might indicate neurodivergence.
Social Communication Differences
- Literal thinking: You might take expressions literally or struggle with sarcasm and idioms.
- Social exhaustion: Social interactions leave you feeling drained, even when you enjoy them.
- Small talk challenges: You find small talk confusing or pointless but can talk at length about topics that interest you.
- Direct communication: You may be more straightforward than others expect, sometimes coming across as blunt.
- Social scripts: You might rely on memorized phrases or responses in social situations.
“I always wondered why social gatherings exhausted me so much more than my friends. Learning about neurodivergence helped me understand that my brain processes social information differently – it’s not that I’m antisocial, my brain just works harder in these situations.”
– Alex, diagnosed with autism at 28
Sensory Sensitivities
- Sound sensitivity: Certain sounds may be unbearable or distracting (like background conversations, humming electronics, or chewing).
- Light sensitivity: Bright or flickering lights might cause discomfort or headaches.
- Texture aversions: Certain food textures or clothing fabrics may feel intolerable.
- Smell sensitivity: Strong scents might be overwhelming or nauseating.
- Sensory seeking: You might crave certain sensory experiences like deep pressure, specific sounds, or visual stimuli.
Executive Function Challenges
- Time management struggles: You find it difficult to estimate how long tasks will take or consistently arrive on time.
- Task initiation: Starting tasks feels unusually difficult, even when you want to do them.
- Hyperfocus: You can become so absorbed in interesting activities that you lose track of time or forget to eat.
- Working memory challenges: You might forget what you were doing mid-task or struggle to hold multiple pieces of information in mind.
- Organization difficulties: Keeping physical spaces or digital files organized feels overwhelming.
Emotional Regulation Patterns
- Intense emotions: You might experience emotions more intensely than others seem to.
- Delayed emotional processing: Sometimes you don’t realize how you feel about something until hours or days later.
- Masking: You consciously adjust your natural behaviors to appear more “normal” in social situations, which leaves you exhausted.
- Rejection sensitivity: Criticism or perceived rejection feels unusually painful and overwhelming.
- Emotional dysregulation: You might have difficulty managing strong emotions once they arise.
Recognize These Signs?
If you identify with several of these traits, you might want to explore whether you’re neurodivergent. Remember, self-recognition is a valid first step toward understanding yourself better.Take a Self-Assessment Quiz
Neurodivergent Strengths: The Positive Side
While much of the conversation around neurodivergence focuses on challenges, many neurodivergent people have unique strengths and abilities. These can include:
Creative Thinking
Many neurodivergent people excel at thinking outside the box, making unexpected connections, and finding innovative solutions to problems.
Deep Focus
The ability to hyperfocus on topics of interest can lead to exceptional expertise, attention to detail, and persistence with complex problems.
Pattern Recognition
Many neurodivergent people excel at spotting patterns, detecting inconsistencies, and processing complex systems or information.
“Understanding that I’m neurodivergent helped me recognize my strengths, not just my challenges. My attention to detail and ability to spot patterns others miss has become my superpower in my career as a data analyst.”
– Jamie, diagnosed with ADHD as an adult
Next Steps: What to Do If You Think You Might Be Neurodivergent
If you’ve recognized several signs of neurodivergence in yourself, you might be wondering what to do next. Here are some constructive steps you can take:
Self-Assessment Tools
While online tests can’t diagnose you, they can help you recognize patterns and decide if seeking professional assessment makes sense for you.
| Assessment Tool | What It Screens For | Where to Find It |
|---|---|---|
| Autism Spectrum Quotient (AQ) | Traits associated with autism spectrum conditions | Psychology Tools |
| Adult ADHD Self-Report Scale (ASRS) | ADHD symptoms in adults | ADDA |
| Camouflaging Autistic Traits Questionnaire (CAT-Q) | Masking/camouflaging behaviors common in autism | Embrace Autism |
Remember that online assessments are starting points for reflection, not diagnostic tools. They can help you decide whether to seek professional evaluation, but shouldn’t replace professional assessment.
Seeking Professional Assessment
If you believe you might be neurodivergent, consider seeking a professional evaluation. Here’s what that process typically involves:
- Start with your primary care doctor who can provide referrals to specialists.
- Find the right specialist – this might be a psychologist, psychiatrist, or neuropsychologist with experience in adult neurodevelopmental conditions.
- Prepare for your appointment by documenting your experiences, challenges, and questions.
- Complete the assessment process, which may include interviews, questionnaires, and cognitive tests.
- Discuss results and next steps with your healthcare provider.
Finding Neurodiversity-Affirming Providers
Look for professionals who:
- Have specific experience with your suspected condition
- Work with adults (if you’re an adult)
- Use a strengths-based approach
- Listen to and respect your experiences
- Have positive reviews from neurodivergent clients
Connecting with Community Resources
Finding others who share similar experiences can be incredibly validating and helpful. Consider exploring these resources:
Online Communities
- Reddit communities (r/neurodiversity, r/autism, r/ADHD)
- Facebook groups for specific neurodivergent conditions
- Twitter/X hashtags: #ActuallyAutistic, #ADHD, #Neurodivergent
Support Organizations
- AANE (Asperger/Autism Network)
- CHADD (Children and Adults with ADHD)
- International Dyslexia Association
Local Resources
- In-person support groups
- Community centers with neurodiversity programs
- University disability resource centers
Embracing Neurodivergence: Self-Acceptance and Coping Strategies
Whether or not you pursue or receive a formal diagnosis, understanding and accepting your neurodivergent traits can be empowering. Here are some strategies that many neurodivergent people find helpful:
Self-Acceptance Strategies
- Learn about neurodiversity from neurodivergent voices and perspectives.
- Identify your strengths and find ways to leverage them in your daily life.
- Practice self-compassion when facing challenges related to your neurodivergence.
- Connect with others who share similar experiences and understand your challenges.
- Reframe your narrative from “what’s wrong with me” to “how my brain works differently.”
Practical Coping Strategies
For Sensory Sensitivities
- Noise-canceling headphones
- Sunglasses for light sensitivity
- Comfortable clothing without irritating tags
- Creating sensory-friendly spaces at home
- Sensory tools like fidget toys or weighted blankets
For Executive Function
- Visual schedules and reminders
- Breaking tasks into smaller steps
- Using timers and alarms
- Body doubling (working alongside someone)
- Apps designed for ADHD/executive function
For Social Communication
- Practicing recovery time after social events
- Scripting conversations for stressful situations
- Being selective about social commitments
- Finding communities with shared interests
- Using text-based communication when needed
“The biggest relief wasn’t getting diagnosed – it was finally understanding why I experienced the world differently and learning that there was nothing wrong with me. Finding strategies that work with my brain instead of against it has changed everything.”
– Sam, diagnosed with dyslexia and ADHD at 35
Embracing Your Neurodivergent Journey
Understanding that you might be neurodivergent can be the beginning of a transformative journey toward self-acceptance and finding strategies that work with your unique brain wiring rather than against it. Whether you pursue a formal diagnosis or simply use this knowledge to better understand yourself, recognizing your neurodivergence can be empowering.
Remember that neurodivergence isn’t something to be “fixed” or “cured” – it’s a natural variation in human neurology. Many neurodivergent people have made remarkable contributions to society precisely because they think differently. Your different way of experiencing and interacting with the world has value.
Ready to Learn More?
If you’ve recognized signs of neurodivergence in yourself, consider taking the next step toward understanding your unique brain wiring better.Find a Neurodiversity-Affirming Therapist
Frequently Asked Questions About Neurodivergence
Can you become neurodivergent, or are you born that way?
Most types of neurodivergence are present from birth or early development. You don’t “become” neurodivergent later in life, though many people don’t recognize or receive a diagnosis until adulthood. What can change is your awareness of your neurodivergent traits and how they affect your life.
Is it worth getting diagnosed as an adult?
Many adults find that diagnosis provides validation, access to accommodations, and a framework for understanding their experiences. However, diagnosis can be expensive and challenging to obtain. Whether it’s “worth it” depends on your personal circumstances, including whether you need formal accommodations at work or school, and how important having an official diagnosis is to you personally.
Can you be neurodivergent without having autism or ADHD?
Yes. While autism and ADHD are common forms of neurodivergence, other conditions like dyslexia, dyscalculia, dyspraxia, and Tourette’s syndrome also fall under the neurodivergent umbrella. Some people may also identify as neurodivergent based on their experiences without having a specific diagnosis.
How do I explain my neurodivergence to others?
When explaining your neurodivergence to others, focus on specific traits and how they affect you rather than just using diagnostic labels. For example, instead of just saying “I have ADHD,” you might say, “My brain processes time differently, which is why I sometimes struggle with deadlines. Here’s what helps me stay on track.” Tailor your explanation to the person and context, and remember that you don’t owe everyone a detailed explanation.
Further Resources for Understanding Neurodivergence
Books
- Divergent Mind by Jenara Nerenberg
- Neurotribes by Steve Silberman
- Unmasking Autism by Devon Price
- Differently Wired by Deborah Reber
Websites
Podcasts
- Neurodiversity Podcast
- ADHD Experts Podcast
- Autism Stories
- Sensory Matters
Begin Your Journey of Understanding
Exploring whether you might be neurodivergent is a personal journey that can lead to greater self-understanding and self-acceptance. Remember that you’re not alone, and there are communities and resources available to support you.Find Local Neurodiversity Groups