Neurodiversity – FreeFitFuel

1) What neurodiversity means

Neurodiversity is a big umbrella that includes autism, ADHD, dyslexia, dyspraxia/DCD, Tourette’s, and more. People can be multiply-neurodivergent and profiles often overlap. A strengths-based approach asks: What helps this person thrive?

Differences ≠ deficits: many “challenges” are mismatches between needs and environments.
Support, not “fix”: the goal is comfort, function, and dignity — not forcing sameness.
Self-knowledge: noticing energy, sensory, and attention patterns helps tailor supports.

Overlapping circles showing autistic, ADHD, dyslexic, dyspraxic and Tourette's profiles with shared strengths — Profiles can overlap. Many people recognise themselves in more than one circle.

2) Common profiles (quick map + examples)

Autism

Patterns: sensory differences; social communication differences; need for predictability; intense interests.

Strengths: deep focus, honesty, specialist knowledge, pattern spotting.

Helps: clear written schedules; concrete instructions; low-flicker lighting; quiet breakout space.

Example: A predictable morning sequence and a visual checklist reduce start-of-day overwhelm.

ADHD

Patterns: variable attention, time “blindness”, impulsivity, hyperfocus, energy swings.

Strengths: creativity, rapid problem-solving, enthusiasm, resilience.

Helps: visual timers; body-doubling; 2–5 minute “gateway steps”; movement breaks; novelty.

Example: “After I put the kettle on, I write 2 lines.” Tiny anchor beats big intentions.

Dyslexia

Patterns: reading/spelling challenges; slow decoding; working-memory load.

Strengths: big-picture thinking, empathy, spatial reasoning, story sense.

Helps: reader-friendly fonts; audio options; mind-maps; oral responses where possible.

Example: Voice-to-text for drafting; a colleague proofreads the final polish.

Dyspraxia / DCD

Patterns: motor coordination/sequencing differences; fatigue with fine motor tasks.

Strengths: persistence, inventive work-arounds, empathy.

Helps: extra time; clear routes; weighted pens; alternative keyboards; rest breaks.

Example: Laptops for notes; fewer transitions between rooms; seated lab tasks.

Tourette’s

Patterns: motor/vocal tics that wax and wane; stress and fatigue can increase tics.

Strengths: humour, creativity, determination.

Helps: low-pressure environments; tic-friendly breaks; avoid drawing attention to tics.

Example: Agree hand signals to pause/continue in meetings; camera-off options.

3) Sensory supports

Overload is common. Small environmental tweaks reduce shutdown, meltdown, or burnout risk.

Sound: noise-reduction headphones; meet in quieter spaces; concise agendas.
Light: avoid flicker; warmer bulbs; blinds; screen filters; frequent daylight breaks.
Touch: soft seams; remove labels; breathable layers; a tactile “safe object”.
Smell/taste: mint or citrus for alertness; bland options on high-load days.
Movement: short walks; stretch breaks; rocking/fidget tools; seating choice.

Headphones, sunglasses, fidget tool and soft fabric laid out on a table — Portable sensory tools = lower baseline stress and steadier focus.

4) Executive function (planning, starting, switching, finishing)

Executive functions manage initiation, sequencing, working memory, and transitions. Supports reduce friction rather than demanding “more willpower.”

Externalise time: visual timers, time-boxed calendars, a “10-minute landing” for meetings.
Shrink the start: a 2-minute “gateway step” (open doc; title the note; shoes on).
Body-double: co-work on video or in person to create momentum.
Reduce options: pre-decide outfits/meals; fixed “first tasks” each day.
Environment: one clear zone; baskets labelled “In-progress / To file / Done”.
Automate: recurring reminders, templates, pinned tabs, saved searches.

Timer, checklist, calendar blocks and a single clear workspace — Make the right action the easy action: fewer steps, fewer decisions.

5) School, university, and work

Reasonable adjustments don’t have to be expensive to be effective. Agree them early and review regularly.

Clear written instructions and examples; checklists beat memory.
Quiet work options; allow “camera off” where possible.
Split long meetings and add recap notes with action bullets.
Flexible deadlines during health/sensory flare-ups.
Strengths-based role shaping: more deep work, less rapid context-switching.

Illustrated examples of low-cost adjustments across classroom and office — Small, predictable changes reduce cognitive load and boost outcomes.

UK note: many neurodivergent people are protected under equality law; HR/student support can advise on documentation and processes.

6) Masking & burnout

Masking is the effort to hide or override differences to fit expectations. It can be useful for safety, but long-term masking is exhausting and linked with anxiety, depression, and health crashes.

Decompression plans: quiet time after high-demand events; predictable recovery rituals.
Boundaries: limit back-to-back commitments; script polite deferrals (“Email works best for me”).
Low-mask spaces: time with safe people where stimming, silence, or directness are okay.
Energy tracking: simple daily scale (0–5) to spot build-ups and schedule rest.

7) Daily living toolkit (quick wins)

Go-bag
Headphones, sunglasses, fidget, snack. Starter step
2 minutes only → momentum. Visual timer
See time passing, not just numbers. Decompress
15 minutes quiet after crowds. Template
Reuse checklists and emails. Affirm
“I can do one small step.”

8) Getting support

Scotland

UK-wide

Important Note

The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.

For non-emergency concerns, consider speaking with a qualified health professional or one of the support services listed on our site.