For neurodivergent people, self‑care is not a luxury but the practical work of keeping your brain and body within a survivable range. It involves sensory comfort, emotional pacing, realistic planning, boundaries and recovery from constant load, not just occasional treats.
This Neurodivergent Self‑Care Learning Hub brings together articles, research, checklists and ideas across physical, emotional and relational self‑care.
Articles
🌱 Physical & Practical Neurodivergent Self-Care
Physical and practical self-care focuses on reducing task friction and supporting daily routines. It helps you simplify steps, lower executive load and create environments that offer comfort, clarity and predictable structure.
💕 Social & Relational Neurodivergent Self-Care
Social interaction involves sensory processing, emotional balance and interpreting subtle cues. Social and relational self-care helps you build connection in ways that protect your energy and make interactions feel safer and more sustainable.
🧠 Emotional & Mental Neurodivergent Self-Care
Emotional and mental self-care focuses on managing cognitive load, noticing emotional changes early and using sensory and cognitive tools that support stability, resilience and calm.
📚 Neurodivergent Self‑Care Research Library
Scientific studies on self‑compassion, lifestyle, mindfulness and self‑management in autistic, ADHD and other neurodivergent adults.
🌱 Self‑Compassion & Emotional Self‑Care in Autistic Adults
Cai, R. Y., & Brown, L. (2021).
“Cultivating Self-Compassion to Improve Mental Health in Autistic Adults”
Conceptual paper explaining how self‑compassion can function as an emotion‑regulation–based self‑care tool for autistic adults, and how clinicians can adapt compassion practices. PubMed+1
Cai, R. Y., Gibbs, V., Love, A., et al. (2023).
“Self-compassion changed my life”: The self-compassion experiences of autistic and non-autistic adults and its relationship with mental health and psychological wellbeing
Survey + interviews with autistic and non‑autistic adults showing autistic people report lower self‑compassion, and that higher self‑compassion is linked to better wellbeing and fewer depression symptoms. PubMed+1
Galvin, J., Richards, G., & Smith, P. (2021).
Self-compassion as a mediator of the association between autistic traits and depressive/anxious symptomatology
In autistic and non‑autistic adults, self‑compassion partly explains why higher autistic traits are linked with more depression and anxiety, highlighting it as a protective self‑care factor. PubMed+1
💛 Self‑Compassion & Mental Health in ADHD
Beaton, D. M., Sirois, F., & Milne, E. (2020).
Self-compassion and Perceived Criticism in Adults with Attention Deficit Hyperactivity Disorder (ADHD)
Adults with ADHD report higher perceived criticism and lower self‑compassion than non‑ADHD adults; criticism partly explains the self‑compassion gap, suggesting compassion practices as a buffer. SpringerLink+1
Beaton, D. M., Sirois, F., & Milne, E. (2022).
The role of self-compassion in the mental health of adults with ADHD
Large survey showing that low self‑compassion helps explain why adults with ADHD have more depression, anxiety and stress, and identifying self‑compassion as a key intervention target. PubMed+1
💗 Compassion‑Based Self‑Care Programs for Neurodivergent Adults
Cai, R. Y., Love, A., Robinson, A., & Gibbs, V. (2024).
Self-compassion improves emotion regulation and mental health outcomes in autistic adults: A pilot online program
Pilot trial of a 5‑week self‑guided online self‑compassion program (ASPAA) for autistic adults; participants showed higher self‑compassion, better emotion regulation, and reduced anxiety/depression.
Edwards, C., Cai, R. Y., Love, A., et al. (2024).
A qualitative exploration of an autism-specific self-compassion program for autistic adults
In‑depth interviews about the ASPAA program show autistic adults find self‑compassion practices acceptable, meaningful, and helpful for managing shame, overwhelm and emotional overload.
Sherwell, C., et al. (2025).
Examining the Impact of a Brief Compassion Focused Intervention on Everyday Experiences of Compassion in Autistic Adults Through Psychophysiology and Experience Sampling
A very brief compassion‑focused exercise altered daily experiences of compassion and physiological stress markers in autistic adults, suggesting even small “micro‑self‑care” compassion practices can matter.
Riebel, L., et al. (2024).
Compassion focused therapy for self-stigma and shame in an autistic adult: A single-case experimental design
Single‑case study showing compassion‑focused therapy reduced self‑stigma and shame for one autistic adult, illustrating how compassion can directly support identity‑level self‑care.
🏃 Lifestyle, Exercise & Mindfulness as Neurodivergent Self‑Care
Björk, A., Rönngren, Y., Hellzén, O., & Wall, E. (2020).
A nurse-led lifestyle intervention for adult persons with attention-deficit/hyperactivity disorder (ADHD) in Sweden
Qualitative study of a nurse‑led lifestyle program (sleep, activity, routines, psychoeducation); adults with ADHD described feeling more belonging, structure, and support to change daily habits.
Lindvall, M. A., Holmqvist, K. L., Axelsson Svedell, L., et al. (2023).
START – physical exercise and person-centred cognitive skills training as treatment for adult ADHD: protocol for a randomized controlled trial
Describes the START program combining structured mixed exercise with occupational‑therapy‑based skills training to support routines, time management and quality of life in adults with ADHD.
Axelsson Svedell, L., et al. (2025).
Physical exercise as add-on treatment in adults with ADHD: A randomized controlled trial
RCT showing that a 12‑week protocol‑based exercise program (the START intervention) improved ADHD symptoms and functioning when added to usual care, supporting exercise as a self‑care tool.
Benevides, T. W., Shore, S. M., Andresen, M. L., et al. (2020).
Interventions to address health outcomes among autistic adults: A systematic review
Systematic review of interventions for autistic adults; cognitive‑behavioural and mindfulness‑based approaches showed emerging evidence for improving anxiety, depression and quality of life—core pillars of self‑care.
🌍 Transdiagnostic Self‑Compassion & Self‑Care Frameworks
Ferrari, M., Hunt, C., Harrysunker, A., et al. (2019).
Self-Compassion Interventions and Psychosocial Outcomes: A Meta-Analysis of RCTs
Meta‑analysis of 27 randomized trials showing self‑compassion interventions reduce depression, anxiety, stress and self‑criticism and increase mindfulness and wellbeing across diverse populations.
Reframing Autism – Sia Spark (2022).
“Fostering Autistic Wellbeing Through Self-Care and Self-Advocacy”
Community‑led guide that translates research and lived experience into practical autistic self‑care: sensory and social downtime, boundaries, routines, special interests, and self‑advocacy as ongoing wellbeing skills.
Neurodivergent Self-Care Organizations
🌱 Autistic Self Advocacy Network – Self-Advocacy & Wellbeing
Guides written by autistic adults focusing on self-support, pacing, boundaries, and accessible daily wellbeing strategies.
🧠 CHADD – ADHD Daily Management Tools
Evidence-based advice on routines, stress management, behavioural strategies, and practical self-care for ADHD adults.
📘 Autism Research Institute – Lifestyle & Stress Reduction
Research-informed resources on sensory stress, burnout prevention, and creating routines that support autistic wellbeing.
🔬 ADHD Evidence Project – Functional & Emotional Health
Summaries of studies on emotional intensity, regulation patterns, and lifestyle interventions that support an ADHD brain.
🌍 National Autistic Society – Daily Living Support
Guidance on structuring routines, managing sensory load, reducing overwhelm, and building realistic self-care habits.
🏥 NIMH – Wellbeing & Stress Management
Trusted evidence-based information on mental health, stress regulation, and daily coping strategies relevant to ND adults.
📗 Mayo Clinic – Lifestyle & Healthy Habits
Clear clinical guidance on sleep, nutrition, routines, emotional wellbeing, and recovery from chronic stress.
🌏 Stanford Neurodiversity Project – Workplace & Life Support
Research on reducing overload, managing energy, improving self-regulation, and building sustainable daily systems.
📰 Psychology Today – Neurodiversity & Self-Care Insights
Public-facing articles on boundaries, self-kindness, emotional pacing, and lifestyle strategies for neurodivergent adults.
📘 Harvard Health – Stress & Daily Wellbeing
Research-based articles on stress reduction, nervous system regulation, and practical wellbeing tools applicable to ND profiles.
Neurodivergent experience hubs:
🌀 Neurodivergent Anxiety
🔥 Neurodivergent Burnout
🌧️ Neurodivergent Depression
🌟 Neurodivergent Self-Esteem
🌱 Neurodivergent Self-Care