Creating a Personal Sensory Diet and Overload Plan
A sensory diet is a personal plan for managing the sensory demands of daily life. It can include reducing noise, changing lighting, using movement or…
Author: Johan Lammers, MSc
I founded sensoryoverload.info after being diagnosed with AuDHD in my early forties. Through this platform, I share what I continue to learn, in the hope that it helps neurodivergent adults feel less alone, better understand themselves, and find approaches that fit their lives. I draw on my MSc in Psychology, years of hyperfocused neurodiversity research, and my own ongoing experience of living with AuDHD.
I’d love to connect with others in the neurodivergent community on LinkedIn and/or X.
Shutdown Prevention Self-Care: Recognising Early Signs and Responding Before Collapse
Shutdowns are one of the most misunderstood experiences in neurodivergent adulthood. They happen when the brain and nervous system reach a point where continuing to…
Social Cooldown: What Neurodivergent Adults Need After Family Visits, Group Events or Meetings
For many neurodivergent adults, socialising is a double-edged experience. You may enjoy people, care deeply about relationships, and want connection — yet still feel completely…
Sensory Detox Days: Low-Input Space for an Overloaded Neurodivergent Nervous System
Many neurodivergent adults live with a constant stream of sensory information.Sounds, lights, textures, movement, temperatures and social cues all compete for space inside the nervous…
Masking Recovery: How to Care for Yourself After Long Days of Performance and Pretending
Masking is one of the most energy-intensive experiences many autistic, ADHD and AuDHD adults face. Whether it happens at work, with family, in public, or…
Emotional Carryover Days: When Yesterday’s Feelings Follow You Into Today
Some mornings you wake up already heavy.Nothing “bad” is happening. Nothing specific triggered it. Yet your body, emotions and thoughts feel as if they belong…
Micro-Recovery Moments: 30–90 Second Breaks That Support Neurodivergent Brains
Neurodivergent adults often live with a steady stream of sensory input, decision pressure, masked reactions, emotional intensity and constant micro-demands. Over time, these layers accumulate.…
Low Social Capacity Days: Self-Care When Interaction Feels Too Heavy
Some days, your social energy drops sharply. Even simple conversations feel draining, eye contact feels effortful, and the smallest message requires more energy than you…
Energy Drop Evenings: Self-Care for Sudden Late-Day Crashes in Neurodivergent Adults
Many neurodivergent adults function reasonably well during the early part of the day, only to experience a sharp and sometimes overwhelming energy collapse in the…
Sensory Recoil Days: When Your Body Pulls Away From Input After Overload
Some days, even gentle sensations feel too sharp. Clothing feels wrong, lights feel intrusive, sounds feel harsher than usual, and the world seems closer, louder…