AUDHD- Know your Brain
What two neurodevelopmental conditions make up the term “AuDHD”?
Autism and ADHD.
True or false: Self-care only counts if it involves doing something relaxing.
False. Self-care can include resting, setting boundaries, eating, sleeping, asking for help, or reducing demands.
Name one physical sign that your stress level is rising.
Examples: tense muscles, headache, racing heart, fatigue, stomach discomfort, or shallow breathing.
Does mindfulness require you to completely clear your mind?
No. It means noticing what is happening in the present without needing to eliminate every thought.
What does having a “low social battery” mean?
Having limited mental or emotional energy available for social interaction.
True or false: A person with AuDHD can crave routine while also getting bored with routine.
True. Autism may favor predictability, while ADHD may seek novelty and stimulation.
Which is an example of self-care:
A) Saying no when overwhelmed,
B) Agreeing to everything,
C) Ignoring exhaustion, or
D) Waiting until burnout?
A — saying no when overwhelmed.
What might irritability sometimes be communicating besides “I'm angry”?
Overwhelm, overstimulation, exhaustion, hunger, anxiety, frustration, or needing space.
Name one mindfulness activity that doesn't require sitting still.
Walking, stretching, coloring, rocking, listening to music, noticing surroundings, or another repetitive movement.
What is one thing that can drain a neurodivergent person's battery without them realizing it immediately?
Examples: masking, noise, crowds, caregiving, decision-making, interruptions, socializing, transitions, or lack of sleep.
What is “masking”?
Hiding, suppressing, or changing natural behaviors to appear more neurotypical or meet social expectations.
Finish the sentence: “Rest is something I need, not something I have to _____.”
Earn.
You're getting increasingly irritated by sounds that normally don't bother you. What might your nervous system be telling you?
That you're becoming overstimulated or your capacity is getting low.
What is the 5-4-3-2-1 grounding technique?
Notice 5 things you see, 4 you can touch/feel, 3 you hear, 2 you smell, and 1 you taste.
Your battery is at 20%, but someone asks you for another favor. Name one healthy option besides automatically saying yes.
Say no, ask to do it later, ask someone else to help, or communicate that you don't have the capacity right now.
Why might an AuDHD person feel exhausted after socializing, even if they enjoyed themselves?
Social processing, masking, sensory input, and sustained attention can use a lot of mental energy.
What is one reason neurodivergent adults may feel guilty when practicing self-care?
Possible answers include internalized expectations, people-pleasing, caregiving roles, masking, perfectionism, or feeling they should always be productive.
What is one advantage of noticing stress at a 4/10 instead of waiting until it reaches 9/10?
It is usually easier to regulate and intervene before becoming completely overwhelmed.
You're trying to meditate, but sitting silently is making you more restless. What could you do instead?
Try movement-based mindfulness, guided meditation, sensory grounding, music, stretching, or another form that fits your nervous system.
What is the difference between a “want” and a “capacity”?
You can genuinely want to do something or help someone while still not having the physical, emotional, or mental resources to do it.
What is the difference between being “lazy” and experiencing executive dysfunction?
Executive dysfunction involves difficulty initiating, organizing, prioritizing, or completing tasks even when the person wants to do them.
You finally have an hour alone, but you're too mentally drained to do the self-care activity you planned. What's a healthier response: force yourself to do it or adjust the plan to what your body needs?
Adjust the plan. Self-care should respond to current needs rather than become another demand.
Tiffany has several people needing things from her, hasn't had enough sleep, and notices herself becoming impatient. What's more useful: “Why am I acting like this?” or “What does my nervous system need right now?”
“What does my nervous system need right now?”
Why can “What am I noticing right now?” be more helpful than “Why can't I calm down?”
It encourages observation and awareness rather than judgment and pressure.
Name three ways you could recharge a neurodivergent nervous system without requiring yourself to be productive.
Individualized answers—examples include quiet time, sleep, reducing sensory input, preferred music, stimming, being alone, movement, a comfort activity, time outside, or doing nothing.