Neurodivergent Insights with Dr. Megan Anna Neff

Have you ever been so overwhelmed you know you need self-care… but choosing what to do feels impossible?In this episode, Dr. Megan Anna Neff (Autistic-ADHD clinical psychologist) and Brett from Neurodivergent Insights talk about why autistic self-care is different—especially for late-discovered autistic adults—and how to build support that works in the moment, not just in theory.We also dig into Dr. Neff’s newest release, Self-Care Activities for Autistic People, a card deck of 100 step-by-step exercises designed to reduce decision fatigue and executive function load—so you can reach for something supportive right now.You can learn more about the new card deck here: https://neurodivergentinsights.com/self-care-for-autistic-people-card-deck/?srsltid=AfmBOoqYaJIefAKDIK4oo3Og5YaFMNzwX56mX5FIcVcRAOd0R6QXveAJn this episode, we cover:Why self-care can feel impossible when you’re overwhelmedWhat autistic self-care really means (and why generic advice often fails)How to use a step-by-step approach to reduce decision fatigueWays to build a small “go-to” stack for burnout, anxiety, and overstimulationRelearning how to trust your body’s signals—on your termsDr. Megan Anna Neff (she/they) is an Autistic-ADHD clinical psychologist who blends research, clinical insight, and lived experience to make sense of adult neurodivergence. She creates clear, compassionate, neurodivergent-affirming education for autistic, ADHD, and AuDHD adults, and for the clinicians who support them.Each video offers practical tools, grounded explanations, and honest conversations about sensory health, burnout, masking, identity, and everyday neurodivergent life, living with ADHD and Autism.Learn more and sign up for our newsletter at: https://neurodivergentinsights.com/

If mindfulness has ever made you feel foggy, sleepy, restless, or more activated, this episode is for you.In Part 2 of our conversation on Mindfulness and being Neurodivergent, Brett and Dr. Megan Anna Neff (creator of Neurodivergent Insights) explain why mindfulness can be uniquely challenging for neurodivergent people—especially ADHD—and how it often comes down to arousal dysregulation.For many ADHDers, being still can nudge the nervous system toward hypoarousal (foggy, checked out, shut down), and the body compensates by fidgeting, tapping, or seeking stimulation just to get back online.Then we get practical with Mindfulness on the Go—ways to build mindfulness that work with your nervous system: movement, music, walking, and tactile options, without pressure to do it perfectly.In this episode, we cover:Why stillness can backfire for ADHD and neurodivergent nervous systemsWhat hypoarousal can look like in everyday lifeWhy fidgeting can be regulation (not failure)“Mindfulness on the Go”: active approaches that actually workA simple tool for distance from thoughts: “I’m noticing I’m having the thought…”Want the foundation first? Part 1 is linked in the show notes.Links & resources: Add in your show notes (Part 1 link, website, newsletter, recommended resources):Things Might Go Terribly, Horribly Wrong: A Guide to Life Liberated From Anxiety: https://amzn.to/4qYJxffACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy: https://amzn.to/3NUTBYrPart 1: https://www.youtube.com/watch?v=XZhVKn78ADENeurodivergentInsights.comNewsletter: https://newsletter.neurodivergentinsi...Apple Podcast: https://podcasts.apple.com/us/podcast...Spotify: https://open.spotify.com/show/1LCaz1g...This video is not medical advice and is not to be considered therapy. 📩 Resources + weekly newsletter: https://newsletter.neurodivergentinsi... • 📚 Dr. Neff’s books: Self-Care for Autistic People: https://www.amazon.com/dp/1507221932?... • The Autistic Burnout Workbook: https://neurodivergentinsights.com/au... • Neurodivergent Insights: https://neurodivergentinsights.com • Trainings: https://neurodivergentinsights.com/tr... • Neurodivergent Insights Workbooks: https://neurodivergentinsights.com/wo...Spotify Q&A: When you try mindfulness, what happens most—calmer, foggier/sleepier, more restless, or more anxious?

If mindfulness has ever made you feel more anxious, itchy, overwhelmed—or like you’re “doing it wrong”—you’re not alone. In Part 1, Brett and Dr. Megan Anna Neff (autistic + ADHD clinical psychologist and creator of Neurodivergent Insights) talk about why the most common definition of mindfulness—“empty your mind” or “sit still and force calm”—can be especially distressing for neurodivergent nervous systems.Together, we reframe mindfulness into something more accessible: shifting from an evaluative mind (judging, fixing, debating) to an observing mind (noticing with curiosity). We also share practical language you can use to create distance from sticky thoughts—without arguing with them.In this episode, we cover:Why we're not “empty our mind” (and why it backfires for many ADHDers)Observing mind vs. evaluative mindThe “fix-it/force-it” trap and how to soften itA simple phrase that helps: “I’m noticing I’m having the thought…” Next up: Part 2 drops next week, where we connect mindfulness to ADHD arousal dysregulation and Mindfulness on the Go.Links & resources: 📌 Resources + links:Things Might Go Terribly, Horribly Wrong: A Guide to Life Liberated From Anxiety: https://amzn.to/4qYJxffACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy: https://amzn.to/3NUTBYrPart 2:    • Mindfulness on the Go: Why Stillness Backf...  NeurodivergentInsights.comNewsletter: https://newsletter.neurodivergentinsi...Apple Podcast: https://podcasts.apple.com/us/podcast...Spotify: https://open.spotify.com/show/1LCaz1g...This video is not medical advice and is not to be considered therapy. 📩 Resources + weekly newsletter: https://newsletter.neurodivergentinsi... • 📚 Dr. Neff’s books: Self-Care for Autistic People: https://www.amazon.com/dp/1507221932?... • The Autistic Burnout Workbook: https://neurodivergentinsights.com/au... • Neurodivergent Insights: https://neurodivergentinsights.com • Trainings: https://neurodivergentinsights.com/tr... • Neurodivergent Insights Workbooks: https://neurodivergentinsights.com/wo...Spotify Q&A: What part of mindfulness feels hardest for you—stillness, racing thoughts, body sensations, or self-judgment?

Is your stress "baked in"? For many neurodivergent people, typical advice doesn't work because our nervous systems process the world differently. In this episode, Dr. Megan Anna Neff (autistic ADHD clinical psychologist) explains the Stress Cycle and why "completing" it is the secret to avoiding burnout and chronic exhaustion.Join Dr. Megan Anna Neff and Brett as they discuss the stress cycle, focusing on how to manage stress effectively, especially for neurodivergent individuals. This video explores the critical difference between stressors and stress, offering practical insights for burnout recovery. Learn about the 'freeze response' and other ways to achieve stress release, helping you complete the stress cycle and improve your overall well-being.In this video podcast, you will learn:*Stress vs. Stressors: Why the physical response remains even after the external problem is gone.*The Neurodivergent Difference: How ADHD, autism, and Alexithymia impact how we recognize internal stress signals.*Completing the Cycle: Practical tools to release stress, from physical activity to sensory-friendly alternatives.*The Shutdown Response: How to manage stress when it manifests as "freezing" or dissociation.This video podcast is not medical advice and is not to be considered therapy. • 📩 More resources + weekly newsletter: https://newsletter.neurodivergentinsights.com/resource-vault • 📚 Dr. Neff’s books: Self-Care for Autistic People: https://www.amazon.com/dp/1507221932?tag=myndwebsite20-20&linkCode=osi&th=1&psc=1 • The Autistic Burnout Workbook: https://neurodivergentinsights.com/autistic-burnout-workbook/ • Neurodivergent Insights: https://neurodivergentinsights.com • Trainings: https://neurodivergentinsights.com/trainings/ • Neurodivergent Insights Workbooks: https://neurodivergentinsights.com/workbook/Dr. Megan Anna Neff (she/they) is an Autistic-ADHD clinical psychologist who blends research, clinical insight, and lived experience to make sense of adult neurodivergence. She creates clear, compassionate, neurodivergent-affirming education for autistic, ADHD, and AuDHD adults, and for the clinicians who support them.Each video offers practical tools, grounded explanations, and honest conversations about sensory health, burnout, masking, identity, and everyday neurodivergent life, living with ADHD and Autism.TL;DR: What You Need to KnowWhat is the Stress Cycle? It is a biological process where a stressor triggers a response (tension and mobilization), followed by a "relief phase" where the body releases that energy to return to a grounded baseline.The Problem: In modern life, we face "open loops" where stressors never fully end, causing stress to accumulate and lead to burnout and chronic health conditions.Stress vs. Stressors: A stressor is the external event; stress is the physical mobilization in your body. You must deal with the stress even if the stressor cannot be removed.How to Complete the Cycle: You can move stress out of your body through 20 minutes of physical activity, progressive muscle relaxation, deep breathing, or social connection.Neurodivergent Considerations: For those with Alexithymia, stress might show up as physical "tells" (stomach aches, pacing) or thought patterns (rumination, dread). Shutdown and dissociation are also valid stress responses that require gentle release, such as hot showers or weighted blankets.#Neurodivergent #ADHD #Autism #StressCycle #MentalHealth #BurnoutRecovery

Do the holidays spike anxiety, shutdown, irritability, or a vague sense of dread—especially if you’re autistic, ADHD, or AuDHD? In this episode, Dr. Megan Anna Neff explains “holiday syndrome”—a pattern noticed between Thanksgiving and New Year’s where stress, conflict, somatic symptoms, or old grief can surface, often tied to “unfinished business” from childhood and cultural pressure to feel connected and joyful. The holidays can be an emotionally complex time, often leading to significant holiday overwhelm, especially for neurodivergent adults. This video discusses how to navigate these feelings, focusing on neurodivergent mental health during the season. We explore why mental health holidays are crucial for well-being and offer insights into managing expectations.We also talk about why this season can be uniquely intense for neurodivergent adults: routine disruption, sensory overload, rigid “should” expectations, and the stories our brains tell when feelings don’t make sense (“What’s wrong with me?”). ***Please note this video is not medical advice and should not be considered medical advice nor is it therapy. This video is for educational purposes only.*** In this video, you’ll learn: • What holiday syndrome means and how it can show up (mood shifts, anxiety/panic, somatic symptoms, conflict, relapse patterns, “magic fix” thinking) • Why the season can activate unconscious dynamics—and why awareness helps • How “secondary emotions” (judging your feelings) keep you stuck, and what to do instead • Practical supports: sensory resets, nourishing vs. numbing self-care, anchoring routines, and safe foodsRead more about The Hidden Struggles of the Holidays from Dr. Megan Anna Neff here: https://neurodivergentinsights.com/hidden-struggles-holiday-season/📩 More resources + weekly newsletter: https://newsletter.neurodivergentinsights.com/resource-vault📚 Dr. Neff’s books: Self-Care for Autistic People: https://www.amazon.com/dp/1507221932?tag=myndwebsite20-20&linkCode=osi&th=1&psc=1 The Autistic Burnout Workbook: https://neurodivergentinsights.com/autistic-burnout-workbook/Neurodivergent Insights: https://neurodivergentinsights.comTrainings: https://neurodivergentinsights.com/trainings/Neurodivergent Insights Workbooks: https://neurodivergentinsights.com/workbook/Dr. Megan Anna Neff (she/they) is an Autistic-ADHD clinical psychologist who blends research, clinical insight, and lived experience to make sense of adult neurodivergence. She creates clear, compassionate, neurodivergent-affirming education for autistic, ADHD, and AuDHD adults, and for the clinicians who support them.Each video offers practical tools, grounded explanations, and honest conversations about sensory health, burnout, masking, identity, and everyday neurodivergent life, living with ADHD and Autism.

Join Dr. Megan Anna Neff and Brett from Neurodivergent Insights as they discuss the conflict between neurodivergent needs and personal values, especially during the holiday season. This conversation expands on insights from Dr. Neff's newsletter, offering valuable perspectives for AuDHD individuals navigating holiday stress relief. Learn about nervous system regulation and how to find neurodivergent support during emotionally complex times.What do you do when your values and your neurodivergent needs collide — especially during the holidays? In today’s conversation, Dr. Megan Anna Neff (she/they), an autistic ADHDer and clinical psychologist, explores why holiday gatherings often create a painful disconnect for autistic and ADHD adults, even when we deeply value family, connection, and tradition.We talk about:Sensory overwhelm during holiday eventsThe pressure to “enjoy” family gatheringsWhy connection can feel out of reach in overstimulating environmentsHow autistic shutdowns and sensory barriers block access to our valuesHow to identify your core values (autonomy, stability, meaningful work, etc.)How to realign holiday expectations with your neurodivergent needsThe difference between cultural expectations vs. authentic connectionWhat “values-based decision making” looks like for autistic/ADHD adultsHow to create holidays that actually support your nervous systemThis episode expands on Dr. Neff’s original essay about experiencing their first Thanksgiving after their autism diagnosis, and the surprising insight that helped her understand why holidays had always felt so hard, which you can read here: https://neurodivergentinsights.com/navigating-clashing-values/🧰 Resources MentionedFree Values Sort Tool:https://www.think2perform.com/values/Use the same tool we referenced in this conversation to explore your own core values.***Sign up for the Neurodivergent Insights Newsletter here: https://newsletter.neurodivergentinsights.com/resource-vaultSelf-Care for Autistic People:https://www.amazon.com/dp/1507221932?tag=myndwebsite20-20&linkCode=osi&th=1&psc=1The Autistic Burnout Workbook:https://neurodivergentinsights.com/autistic-burnout-workbook/👍 If this conversation supported you…Please like, comment, and subscribe. It genuinely helps this channel reach more neurodivergent adults who need affirming, research-grounded resources.🧡 About Neurodivergent InsightsDr. Megan Anna Neff (she/they) is an Autistic-ADHD clinical psychologist who blends research, clinical insight, and lived experience to make sense of adult neurodivergence. She creates clear, compassionate, neurodivergent-affirming education for autistic, ADHD, and AuDHD adults, and for the clinicians who support them. Dr. Neff is also the author of Self Care for Autistic People and The Autistic Burnout Workbook. They are also the creator of NeurodivergentInsights.comEach video offers practical tools, grounded explanations, and honest conversations about sensory health, burnout, masking, identity, and everyday neurodivergent life, living with ADHD and Autism.

Join Dr. Megan Anna Neff, author of Self Care for Autistic People and The Autistic Burnout Workbook, in conversation with Brett Whitmarsh as we launch the Neurodivergent Insights YouTube channel and podcast. Welcome to Neurodivergent Insights podcast home of Neurodivergent Insights (NDI), a space led by Dr. Megan Anna Neff (she/they) and grounded in the blend of clinical insight, research, and lived autistic-ADHD (AuDHD) experience that NDI is known for. At NDI, our mission is to translate complex neurodivergent experiences into accessible, compassionate, and affirming resources for adults, clinicians, and workplaces. This channel extends that mission by offering video-based education that reflects the heart of NDI: clarity, care, curiosity, and community. Neurodivergent Insights podcast also is a space for Dr. Megan Anna Neff, and other NDI educators, collaborators, and guest presenters, ensuring a rich and diverse range of perspectives within the neurodivergent community.What you’ll find on this channel:Clear explanations of autism, ADHD, AuDHD, and adult neurodivergenceEvidence-informed mental health insights rooted in Dr. Neff’s clinical backgroundTools for regulation, sensory health, burnout prevention, boundaries, and identitySupport for late-identified autistic and ADHD adults navigating discovery and healingContent for clinicians seeking neurodivergence-affirming frameworksHonest reflections from lived experience and community-led conversationsWhether you’re autistic, ADHD, AuDHD, newly identified, a clinician, a parent, or simply curious, you’ll find NDI’s signature blend of research-grounded insight and lived-experience wisdom here. Learn more at: https://neurodivergentinsights.com/