From Struggle to Strategy: How Neurodivergent People Find Balance

Neurodivergent people face unique struggles every day. There’s often a push to just “cope,” to get through the world’s noise, chaos, and shifting social expectations one day at a time. But what happens when you move from barely hanging on to actually building strategies that work for your brain? That’s when balance becomes an actionable reality.

Balance is a constant struggle for neurodivergent people. Sensory overload can hit without warning. Executive function, that internal manager meant to keep us on track, sometimes walks off the job. Emotional storms can wipe out a whole morning, and even simple tasks can feel daunting. But here’s the bright side: a strengths-based approach doesn’t just recognize these struggles. It values the unique ways neurodivergent brains see the world—whether that means imagining solutions no one else has thought of, spotting patterns others miss, or focusing with the intensity of a laser. By leaning into these strengths and developing strategies that fit, neurodivergent people can turn survival mode into something more sustainable (and dare I say, satisfying).

Understanding the Challenges Faced by Neurodivergent People

It would be easier if the world came with subtitles and a pause button, wouldn’t it (I mean yeah except for me subtitles are often distracting)? For me, everyday life can feel like a constant sensory assault—bright lights, loud sounds, even the way clothes feel on your skin. Meanwhile, executive function challenges mess with basics like time management, task-switching, and remembering what you walked into the kitchen for.

Or like earlier today, I was in the kitchen, started the microwave came back to get the macaroni and cheese that was in it and I had ran the microwave with nothing in it. I had somehow magically already put it on the table. I have weird neurodivergent superpowers at times I guess.

There’s also the emotional rollercoaster: emotions can swing from zero to sixty, and sometimes back again before lunch. This can lead to serious overwhelm, emotional dysregulation and, over time, full-blown burnout. But hold on—hidden in all that chaos are strengths. Neurodivergent people often bring creativity, pattern recognition, and deep focus to the table. Recognizing both the hurdles and these strengths is the first step in finding real balance.

Sensory Processing and Overload

Imagine sitting in a coffee shop when the music suddenly blares, a blender kicks on, and someone’s perfume hits you like a wall. It's so awful at times, it’s enough to derail the entire day. But for me it also depends on the day. Being over 40 and in perimenopause is a new sensory hell I wasn't expecting. But it was also the reason I was officially diagnosed ADHD and other things so I have mixed feelings about the whole thing. But sensory overload is more than just discomfort; it can create anxiety, physical reactions, and an intense urge to find a quiet space. I frequently find myself wanting to run away from things more often these days.

Some days, the laundry tag is scratchy enough to make me change shirts three times before breakfast and sometimes socks and pants too because they are uncomfortable today for some reason but were fine last week. So weird. Others, streetlights might buzz so loudly you can’t focus on anything else. Sensory processing differences show up in endless little ways, wherever we live or work. And sensory struggles differ for me from day to day in that they affect me less on days and more on others. The triggers stay the same.

Executive Function and Emotional Regulation

Executive function is like the air traffic control of the brain. When it’s working, everything runs (mostly) on time. When it’s not, I am huddled in my comfort corner frozen doom scrolling. My schedules are a mess, and I am upset with myself for doing nothing. Planning, remembering details, starting (or finishing) tasks—these can all be massive hurdles. Strong feelings can crash in at any moment, making it hard to regroup or keep the day flowing.

All of this makes it so balance isn’t a nice-to-have for neurodivergent people—it’s survival. Emotional regulation isn’t just about staying calm, either; it’s about keeping life on the rails when your brain wants to drive off-road.

Embracing Neurodivergent Strengths

Here’s the fun part: yes, there are struggles, but neurodivergent people have some serious strengths. I know—sometimes it feels like everyone focuses on what’s “hard.” But in reality, creativity, innovative problem solving, and pattern spotting are common traits. Many can focus so deeply on a passion that hours slip by unnoticed.

Focusing on these strengths, flips the script from “what do I need to fix?” to “how can I use my brain to thrive?” When you start from what you’re good at, strategy becomes a plan.

Practical Ways to Find Balance

Getting through the day shouldn’t feel like surviving a never-ending obstacle course. Neurodivergent people—myself included—find the most relief in strategies that change the environment, provide structure, and use both old-school and techy tools. I find myself more at peace when I have a plan and options. When I don't I feel like I am trapped.

Designing Sensory-Friendly Environments

Building a space that calms the senses is step one. Bright lights out? Grab adaptable lamps or wear sunglasses indoors (no shame). Annoying sounds? Noise-canceling headphones(my fave is my blue bullshit blockers) or earplugs(Loops are good) are sanity savers for myself and also for those around me haha.

A comfort object like a favorite mug with your favorite warm beverage (mine is dandelion root or mint tea) soft hoodie, weighted blanket, or both in one I have the thera weighted hoodie in addition to two weighted blankets and a few weighted stuffed animals…I am a mess haha. These things can anchor you in tricky moments. Find spots at home, work, or school where sensory input is lowest; rearrange furniture or ask about quiet zones if you can.

Building Structure and Routine

Routine keeps chaos at bay when the brain’s internal calendar is…well, unreliable. I swear by:

• Visual schedules (maps, lists, or sticky notes). I created a business dashboard from a concept called a second brain.
• Time blocking (“Work for 25 minutes, then break!”).
• Breaking tasks into chunks so nothing feels huge.
• Regular pauses for movement, stimming, or simply zoning out—rest resets the system!

Some days, the plan changes, and that’s fine. Flexibility matters too—balance doesn’t mean rigid routines, just structures that support you.

Technology and Tools

There’s no need to go it alone. Digital tools can make a world of difference. Alarms, calendar apps, and project management tools act as external reminders. There are also sensory-friendly gadgets, from fidget cubes to white noise machines, that can help keep focus on track. I love my white noise machine so much I have 2 of them. Because sometimes I need to block noise coming from different sources. I just got the snoozeband mask that has built in white noise and soft speakers so I can take white noise on the go! It is quite an amazing little device. I will still travel with my machine too though. Can't have enough sound blocking.

Prioritizing Self-Advocacy and Mental Health

This might be the toughest shift: speaking up for needs and setting boundaries. If loud meetings are overwhelming, ask for an agenda in advance or permission to wear headphones. Needing extra breaks? Communicate that early.

Building a support squad—think trusted friends, counselors, or peer groups—gives you backup when things get rough. Protecting mental health isn’t a “one and done” deal; it’s ongoing.

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Amber has been neurodivergent her whole life, though she only received her diagnosis after turning 40. Following a challenging relationship and a move to a new city, she finally discovered that her brain's “alternative software” explained the uniqueness she had always experienced. Now hyperfocused on all things neurodiversity (along with crafting, designing, Stranger Things, and other special interests), Amber is building a community for people with misunderstood minds. Her mission is to help fellow neurodivergent individuals navigate this chaotic world that wasn't designed with their operating systems in mind. Through humor, authenticity, and a healthy dose of sarcasm, Amber creates connections where people can laugh about shared experiences that only they understand. She celebrates what others might call “weird” as actually being wonderful, creative, and powerful. By embracing these differences together, she believes neurodivergent individuals can form deeper, more meaningful connections based on genuine understanding and mutual appreciation of their extraordinary minds.