Neurodivergent Insights with Dr. Megan Anna Neff

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 systems
What hypoarousal can look like in everyday life
Why fidgeting can be regulation (not failure)
“Mindfulness on the Go”: active approaches that actually work
A 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 mind
The “fix-it/force-it” trap and how to soften it
A 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 foods

Read 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.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.

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 events
The pressure to “enjoy” family gatherings
Why connection can feel out of reach in overstimulating environments
How autistic shutdowns and sensory barriers block access to our values
How to identify your core values (autonomy, stability, meaningful work, etc.)

How to realign holiday expectations with your neurodivergent needs
The difference between cultural expectations vs. authentic connection
What “values-based decision making” looks like for autistic/ADHD adults

How to create holidays that actually support your nervous system
This 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 Mentioned
Free 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-vault
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/

👍 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 Insights
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.
Dr. Neff is also the author of Self Care for Autistic People and The Autistic Burnout Workbook. They are also the creator of NeurodivergentInsights.com

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.