5 Fundamentals Of Neurodiversity (Must Knows)

Have you ever felt that your brain is running a thousand miles an hour, especially when you’re trying to focus on a task? If you’ve experienced that, you’re in the right place. In this podcast episode, Stephen talks about his five neurodiversity fundamentals and how they’ve changed his life in a big way.

He explores how looking after your sleep and diet, staying present, releasing your thoughts, and practising self-acceptance can create a sense of balance and confidence. These insights go beyond dyslexia or ADHD, because so many people can relate to wanting to feel calmer and more productive.

Sleep and Diet: Fuel for Wellbeing

According to Stephen, one of the best ways to boost your mental resilience is to nurture your body. Often, when we’re tired or hungry, our brains simply won’t cooperate. It’s tough to tackle your day when your mind feels foggy or your energy level is low.

Good sleep is key. Even one extra hour at night can help your brain process information more smoothly. Simple steps, such as reducing screen time before bed or experimenting with a gentle wind-down routine, can make a real difference.

Diet is just as vital. Many of us know this, but it’s easy to forget when life gets busy. People with dyslexia, ADHD, or other neurodiverse traits can sometimes be more sensitive to sugar or caffeine. Experiment with healthier snack options or add more water to your daily routine. Small changes often lead to clearer thinking.

“I’ve found that if you want better clarity, you’ve got to prioritise good sleep and try to nourish your brain with the right foods.” — Stephen

Being Present in the Moment

Being fully present can feel like a superpower in a world that’s constantly pulling us in different directions. Stephen emphasises the importance of having a practice that helps you slow down. This might be a bit of mindfulness, light meditation, or a short walk around the block without your phone.

When you’re tuned in to your surroundings, you can notice your thoughts as they float by, instead of feeling trapped by them. Some people like to set a timer for one minute and focus on their breathing, or look outside at a tree and let the mind rest.

If you’re not sure where to start, keep it simple. Check in with your body first. Are your shoulders tense? Is your jaw tight? Sometimes, a small pause is all it takes to reset and return with a clearer head.

The Art of Thought Release

Our brains can hold a lot of worries or ideas, which can get overwhelming. Stephen suggests releasing those thoughts by talking to someone you trust. You could also jot them down in a notebook or use a voice recorder on your phone.

Sharing your inner dialogue with another person can help you see issues from a new angle. External perspectives bring clarity and sometimes reveal solutions you didn’t see before. This technique can also help you feel less alone if you’re struggling with self-doubt or time management.

Don’t aim for perfection. Just get what’s in your head out in the open. It’s like clearing a cluttered desk so you can work on what really matters.

The Journey of Self-Acceptance

Self-acceptance is more than a one-time choice, it’s an ongoing practice. Stephen talks about recognising your strengths and challenges without beating yourself up. For adults with dyslexia, ADHD, or autism, self-criticism can become a daily habit if you’re not careful.

What would it look like to treat yourself with more kindness? Maybe it’s allowing yourself a break when you’re mentally drained, rather than pushing through. Or perhaps it’s telling yourself that your unique way of thinking is a strength, not a weakness.

Self-acceptance won’t happen overnight. You might feel tempted to compare yourself to others and their achievements. That’s perfectly normal. All you can do is practise being kinder to yourself each day and remind yourself that differences are what make us all human.

Putting It All Together

Stephen’s five neurodiversity fundamentals can help you build a healthier routine, but you don’t have to do all of them at once. Start small. Pick one area—maybe spend an extra 15 minutes on your sleep routine, or find a short mindfulness exercise to do on your work break. Over time, you can add more of these fundamentals until they feel like second nature.

Consistency matters more than perfection. No one does it all perfectly every day. Yet, if you notice even a slight improvement in your focus or mood, you’ll know these strategies are worth pursuing.

Feel free to adapt them to your own lifestyle and interests. The goal is to move beyond just coping, so you can truly enjoy life and feel proud of who you are.

• Sleep and diet strengthen your focus and boost energy.
• Practising presence gives you calm and clarity.
• Thought release clears mental clutter and offers new insights.
• Self-acceptance builds inner resilience and confidence.
• Consistency in small actions leads to big changes over time.

If this resonates with you, there’s more to discover in the full episode. The podcast player is right at the top of the page, so give it a listen and see how these fundamentals can reshape your day. You can also visit truthaboutdyslexia.com for extra resources, or join our supportive Facebook group at facebook.com/groups/adultdyslexia. You’re not alone on this journey, so jump in and keep going. There’s a whole community cheering you on.