11 Ways to Thrive not just Survive As a Neurodiverse Employee.

You, a neurodivergent person, now a neurodiverse employee, can thrive at work by using your unique strengths, seeking accommodations, and creating an environment that supports your needs. How you do you do that? Well by learning A LOT about yourself. Especially if you are like me and are new to the neurodiversity game. If you are like me and struggle at work, welcome, we can work together and strategize how in the actual ____ we are supposed to do this dang thing.

Communication Barriers

Effective communication is crucial in the workplace, yet it poses a significant hurdle for neurodiverse employees (duh we don't speak neurotypical, if someone has a guide for the love of goodness let me know). Various communication styles can lead to misunderstandings (yep lots and lots annnnd lots more of this). Neurodiverse individuals may interpret language more literally or struggle with non-verbal cues, making typical office communications perplexing. I for one struggle with interpreting what the heck a neurotypical person is trying to tell me. Yikes. I always thought I was great at communicating but the past several years of employment has proven otherwise.

So Imagine trying to solve a puzzle with missing pieces. For many neurodiverse employees, that's what communication can feel like (so that's what it looks like). Employers can bridge this gap by implementing clear and direct communication practices, such as providing written instructions, avoiding implied expectations, and assumptions.

Sensory Overload

Ah yes often mother of all overloads (for me at least).The modern workplace is often bustling with activity, with multiple screens, ringing phones, and bustling coworkers. Oh and coworkers that eat, talk/walk loudly, tap on things etc. While some thrive in high-energy environments, the sensory bombardment can be overwhelming for neurodiverse individuals, affecting their focus and productivity. Well duh sounds like a bunch of nonsense going on when I just want some dang peace to work instead of figuring out where every little annoyance is coming from (why am I like this)..oh yeah peace where does that exist.

Have you ever tried concentrating in a crowded, noisy café? I tried and failed. This is how a typical office might feel to someone sensitive to sensory inputs. Creating sensory-friendly spaces or allowing noise-canceling headphones (yes to this) can help mitigate these distractions. I now work at home and often use my white noise machine that I use to sleep with also when I am working. Working in a quieter environment at home it helps me focus. I am less likely to focus on things like barking dogs or car doors slamming when it is on. The best ways I have found to handle sensory overload at work and often at home is to:

• Recognize Triggers
  • Different things can trigger sensory overload and it looks different for everyone. It is most often things like noisy environments, repetitive noises, bright lights, too many people talking or things going on at a time.
  • To handle this, anticipate noisy or triggering events by preparing soothing items to manage sensory overload (loop earplugs, noise canceling headphones, calming music, fidget/comfort items etc) and calm your nerves. Being aware of your triggers ahead of time (if possible) can prevent future distress. Careful planning and staying alert to upcoming situations can be beneficial.
  • Ask for adjustments to be made to your working environment such as lower lighting, standing desk, performing work in a place where people don't walk by as often, changing chairs, adding things like plants or small fish tank, wearing headphones etc.

Social Interactions

Networking and socializing are integral parts of professional life, yet they can be daunting for neurodiverse employees. The unspoken nuances of social interactions can create anxiety and feelings of exclusion. It is the worst when coworkers ask you out for something after work when you are feeling exhausted at the end of the day. I have rarely found it beneficial to participate in this but for some it works.

Social interaction is kind of like a dance with unwritten steps (and I can't dance either haha). Neurodiverse individuals might miss social signals, which can make things awkward and possibly the appearance of being rude. Most people also don't realize that not everyone is a social butterfly. I can be both which is referred to as ambivert where you are both an introvert at times and an extrovert at other times. Before I worked at home I worked in office and it was difficult masking my way through calls then finding relief when I could hang up and pause for a few minutes. I like talking to people but in those moments of peace it was difficult to stay masked when here comes Social Sally for a chat. Ugh.

1. Identify and Utilize Strengths

• Know Your Strengths: Recognize the skills and abilities that make you unique, such as attention to detail, creativity, problem-solving, or hyper-focus. Use these strengths in your work to excel in specific tasks.
• Choose the Right Role: Find a job or role that aligns with your strengths and interests. For example, if you excel in pattern recognition or data analysis, seek positions that allow you to use these skills. I have seen some neurodiverse employees do well in things like.
  • Gig work (Uber, Wag, Rover, Door Dash, Task Rabbit, Care.com etc)
  • IT
  • Cleaning jobs where there is little to no people interactions
  • Striking out on your own, starting a business like pet sitting, caregiving, dog grooming, hair cutting, salon etc
  • Blogging
  • Passive income
  • Etsy
  • etc

2. Communicating Your Needs

Once you have it narrowed down to what role you want to go for and your strengths its time to go for it and see where it takes you. When communicating needs some neurodiverse employees are comfortable expressing them upfront while others wait to be hired as to not sway the interviewer into not giving them the job. That is a tricky situation I am seeing in some of my groups.

When the time comes to communicate what you need it can be challenging, but doing so is important to creating an environment where you can thrive not just survive the workday. Communication is not just about talking; it's about ensuring that others understand your message clearly and effectively. So how do you do that?

1. Be Clear and Concise: State your needs in a straightforward manner. Avoid vague or uncertain language or unclear phrasing.
2. Choose the Right Time: Find a quiet moment to discuss your needs, preferably when both you and your manager are free from distractions.
3. Empathy and Understanding: Approach the conversation with empathy. Explain your needs in a way that helps others understand why they are important for your productivity and well-being.
4. Be Positive: Frame your requests positively by focusing on how these adjustments will enhance your work performance.

Photo by Designecologist

3. Seek Accommodations

• Request Adjustments: Ask for workplace accommodations that help you perform your best, such as flexible hours, noise-cancelling headphones, or written instructions and email or calendar reminders. Taking frequent breaks also helps to refocus and be able to manage better.
• Environment Modifications: Create a workspace that minimizes sensory overload, with proper lighting, quiet areas such as working in an area where there is minimal distractions such as people walking by. Or a clutter-free desk even standing desks with a wireless headset if in an office so you can move around. Sound control can also help like headphones with white noise or soft music or even a white noise machine. Even working from home can be a lot of help.
• Assistive Technology: Utilize tools and apps that support your work, such as task management software, speech-to-text programs, or organizational aids. I recently got my first smart watch (I know I know little late to the game but it was a gift) I am now more organized as my watch is constantly telling what task is next. It's a neat little way to stay accountable and on task.

4. Build Supportive Relationships

• Communicate Openly: Share your needs and preferences with your manager and colleagues in a way that feels comfortable to you. Clear communication helps others understand how to best support you.
• Find Allies: Connect with colleagues who understand and respect neurodiversity, and who can offer support and encouragement.
• Mentorship: Seek out mentors who can guide you through challenges and help you navigate the workplace environment.

5. Develop Effective Coping Strategies

• Break Tasks into Smaller Steps: Manage complex tasks by breaking them into manageable steps, using checklists or visual aids to stay organized. Some people have good success using tools like goblin tools
• Time Management: Use timers, alarms, or scheduling tools to stay on track and manage time effectively. I currently use google calendar and tasks but there are many apps out there to help with this that are paid and unpaid to use.
• Stress Management: Practice mindfulness, deep breathing, or other relaxation techniques to manage stress and anxiety at work.

6. Advocate for Yourself

Being a neurodiverse employee can sometimes feel like navigating a maze filled with unexpected turns and potential obstructions. It's important to advocate for yourself (who else is going to) to not only thrive but also ensure that your work environment is supportive and inclusive. Self-advocacy isn't just about speaking up; it's about knowing your rights and effectively communicating your needs. So once you are situated and feel comfortable in your position it is time to:

• Set Boundaries: Know your limits and set boundaries to avoid burnout. This might include taking breaks, managing workload, or saying no to tasks that are overwhelming.
• Seek Feedback: Regularly ask for feedback to understand how you’re doing and where you can improve. Constructive feedback helps you grow and thrive in your role.
• Continue Learning: Engage in continuous learning and professional development to enhance your skills and adapt to new challenges.

7. Foster a Positive Work Environment

• Promote Neurodiversity Awareness: If comfortable, advocate for neurodiversity in your workplace by participating in discussions, sharing resources, or leading initiatives that promote inclusion. Even promoting local neurodiversity events that people can go to would broaden the awareness. Surprisingly there are many people that do not know the term neurodivergent, I didn't until two years ago.
• Celebrate Achievements: Recognize and celebrate your accomplishments, no matter how small. Positive reinforcement can boost your confidence and motivation. treat yourself if you made it through the week doing something you usually struggle with like running late, struggling to focus or needing to call out a lot.

8. Maintain Work-Life Balance

• Prioritize Self-Care: Ensure that you take time for self-care outside of work. This includes physical activity, hobbies, rest, and social interactions that recharge you.
• Balance Workload: Avoid overcommitting and learn to balance work with other aspects of life to maintain overall well-being.

9. Finding a Mentor

Finding someone or asking if someone the company knows that can be a mentor can be beneficial to get to know the place and the people you will be working for rather than just flying blindly trying to figure it out. I was lucky enough my company provided one for me but not everywhere does. We became friends and still stay in touch. If your company doesn't provide one for you there are ways you can reach out that might not seem as scary.

1. Reflect on Your Goals: Understand what you want to achieve with mentorship. Are you looking for career guidance, skills development, or networking opportunities?
2. Identify Potential Mentors: Look for individuals you admire within your organization who align with your professional goals. Consider their career path, achievements, and leadership qualities.
3. Start with a Conversation: Approach potential mentors by expressing genuine interest in their work. A simple email or casual chat can open the door to valuable guidance.
4. Be Specific and Open: Clearly express what you hope to learn from the mentorship and show openness to feedback.
5. Nurture the Relationship: Keep the communication going. Schedule regular interactions to learn and grow from their experiences. Keeping it casual at first can ease some of the discomfort such as going for a bite to eat or a walk to get to know each other. That way you are doing something and not just sitting face to face wondering what to say.

10. Participating in Team Activities

I know I know I said ewww to social events earlier but hear me out. Engaging in team activities is more than just playing office games (and getting paid for it hehe). It’s about getting to know the people you may not interact with all the time and maybe even make a few friends or at least some connections if you ever need some business references later. Many times these activities occur during business hours or during meal breaks so you aren't giving up much of your free time to participate. And did I mention getting paid for it if you aren't then that is wrong. The benefits of this are:

• Builds Trust: Participating in team-building exercises helps break down barriers, establishing trust among team members.
• Enhances Communication: These activities create open lines of communication, making it easier for everyone to voice ideas and concerns.
• Boosts Morale: Being part of a shared experience brings a sense of belonging and boosts team morale.

It's essential, though, to be mindful of your comfort levels. If certain activities seem overwhelming, communicate this to your team leader. Engaging in a way that suits you will allow you to enjoy the experience without added pressure.

11. Understanding Your Rights

Understanding your legal rights is the first important step toward self-advocacy. Many countries have specific laws that protect neurodiverse individuals in the workplace. For instance, the Americans with Disabilities Act (ADA) in the United States ensures that employees are not discriminated against based on their neurodivergent conditions. This includes the right to reasonable accommodations to perform your job effectively. Laws and ordinances vary by country and sometimes even state but if you are in America the ADA is a good place to start for information. Here are a few tidbits of what it does for you as a neurodiverse employee.

• Anti-Discrimination: Laws such as the ADA protect against workplace discrimination.
• Reasonable Accommodations: Employers may need to make adjustments to support your work needs.
• Confidentiality: Your condition is personal, and sharing it is your choice unless it affects health and safety.

Thriving in the workplace as a neurodiverse employee is not just possible—it's achievable. By focusing on effective communication, leveraging individual strengths, and fostering an inclusive work environment, neurodiverse individuals can not only survive but excel. Encourage your workplace to recognize the value of diverse thinking and continue advocating for necessary accommodations. Embrace your unique perspective and use it to drive innovation and creativity. As you implement these strategies, share your experiences to help pave the way for others. What steps will you take to create a more inclusive space in your workplace today?