How to Manage Daily Challenges
Practical Tips for the Neurodivergent Mind
Living as a neurodivergent person comes with unique challenges. Starting tasks, staying organized, or remembering what needs to get done can feel harder than it should. If that sounds familiar, you’re not alone. As a neurodivergent therapist, I deeply understand how overwhelming these struggles can feel—and I work on managing them every day alongside my clients.
These challenges often tie back to executive functioning—the mental skills that help us plan, organize, and follow through. When those skills aren’t firing on all cylinders, it can feel like you’re swimming against the current. But the good news? There are strategies that can help ease the weight of daily life. Here are a few approaches I rely on:
Break Tasks into Tiny, Manageable Steps
Big tasks can feel overwhelming, especially when you’re unsure where to start. Cleaning the house, completing a work project, or even answering an email might feel impossible. Breaking tasks into smaller, specific steps can help ease that pressure.
For example:
Instead of “clean the house,” try “pick up three things.”
Instead of “finish the project,” start with “write one sentence” or “work for five minutes.”
Focusing on just one small step at a time can make even the biggest task feel more doable. Once you get started, it’s easier to keep going. And even if you only accomplish that first step, it’s still progress—and that matters.
Why It Helps:
It can be really challenging to prioritize when you have a neurodivergent mind. Think of it like trying to figure out which block is the best to start with in a game of Jenga. Smaller steps make tasks feel less intimidating and more achievable. Our brains thrive on small wins, and each completed step gives a little boost of motivation. Plus, focusing on one piece at a time can reduce the mental clutter that comes from trying to tackle everything at once.
Pro Tip: Use a Pomodoro timer (25 minutes of work, 5 minutes of rest) to stay focused without feeling drained. Here is a link to a free, web-based timer!
Use Visual Reminders and Clues
When your brain is juggling a lot, it’s easy to lose track of tasks. Visual reminders can help create a system that keeps you on track without relying on memory alone.
Some ideas:
Stick Post-it notes in places you’ll see them.
Use a color-coded calendar to organize your schedule.
Set phone alarms for important tasks or breaks.
Visual reminders don’t just help you remember—they give you a sense of control over your day.
Why It Helps:
Externalizing tasks takes some of the mental load off your brain. Having a clear, visual system allows you to focus on what’s important without feeling overwhelmed by everything else. These cues act as a guide, especially on days when executive functioning feels off.
Pro Tip: Keep reminders simple and specific. Instead of “work on report,” try “draft one paragraph” or “review notes.”
Bonus Tip! One thing that I personally incorporate is putting objects/reminders physically in my way. Sometimes it’s easy for me to say “I’ll do that later” but if I am constantly tripping over something, it becomes more urgent for my brain.
Build Rest Into Your Day
When you’re feeling behind or overwhelmed, it’s easy to skip rest, thinking you’ll catch up later. But rest isn’t optional—it’s a key part of being able to function well. Think of rest like getting an oil change or filling up your gas tank for your brain.
Make rest a priority by scheduling short breaks throughout your day. These can be as simple as stepping outside for fresh air, stretching, or taking five quiet minutes to reset.
Rest allows you to recharge and return to tasks with more focus and energy. It’s not a luxury—it’s a necessity.
Why It Helps:
When your brain is running on empty, everything feels harder. Rest gives your mind and body a chance to recover, making it easier to tackle what’s next. Pushing through burnout doesn’t lead to better results—it just makes tasks more frustrating.
Pro Tip: Use a timer for breaks to make sure they’re neither too short nor too long. It may also help to have a small reward for returning to your work, like a mint or playing a song you like; this can help your brain connect something positive to jumping back into your task.
The Most Important Part: Be Kind to Yourself!
Not every day will go as planned, and that’s okay. It’s easy to be hard on yourself when you don’t accomplish everything you set out to do. But self-criticism only adds to the struggle.
Instead, practice self-compassion. Celebrate small wins, no matter how minor they seem. Did you take one small step today? That’s progress.
You’re doing the best you can, and that’s enough.
Quick Recap:
Break tasks into small, manageable steps.
Use visual reminders to stay on track.
Make rest a priority—it’s essential for your well-being.
Be kind to yourself—you’re doing great, even on tough days.
Navigating neurodivergence isn’t about doing things perfectly—it’s about finding what works for you. You’re not alone in this, and every step forward is a step worth celebrating.
You’ve got this!
