What Does It Mean to Be Neurodivergent?

Chances are, you’ve come across the concept of neurodivergence on social media lately — Instagram and TikTok are teeming with relevant content, from educational videos about how to accommodate neurodivergent employees to hilarious memes about the neurodivergent brain. But what does it mean to be neurodivergent? “It’s a term that’s become more common in recent years, but it’s often misunderstood,” says Mandy Morris, a licensed professional counselor, executive psychology coach, and trauma therapist. So, let’s clear up those misconceptions. Is it a diagnosis? A personality type? How can you tell if you’re neurodivergent? And what are the benefits — as well as the drawbacks — to neurodivergence? “As a trauma therapist and executive psychology coach, I’ve sat across from many high-functioning, ambitious men who are quietly struggling with things they can’t explain,” adds Morris. “They’re driven but distracted. Brilliant but burned out. They often feel like they’re sprinting through life wearing ankle weights no one else seems to carry. For many, that inner friction turns out to be neurodivergence.” With that in mind, let’s explore what it means to be neurodivergent — and some steps neurodivergent people can take to make their lives a heck of a lot easier. RELATED: What You Should Know About Having ADHD What Does Neurodivergent Mean? On a very basic level, to be neurodivergent means that your brain processes information, emotions, and sensory input in a way that diverges from the “typical” brain, says Morris. But that’s not necessarily a bad thing. “Think of the brain like an operating system,” explains Morris. Most people run on something like iOS. Neurodivergent folks? They’re running Linux, or maybe a custom-built system with a few extra plug-ins. It works — it just works differently.” According to Morris, the term was coined by sociologist Judy Singer in the 1990s as a way of talking about autism without pathologizing it. Since then, Morris says it’s expanded to include a variety of other conditions, including: Attention-deficit/hyperactivity disorder (ADHD)DyslexiaDyspraxiaTourette’s syndromeObsessive-compulsive disorder (OCD)Rejection Sensitive DysphoriaPTSDSensory processing disorder To be clear, neurodivergence isn’t a clinical diagnosis. But the conditions that it can encompass — such as those listed above — are formally diagnosable by qualified professionals. Some people identify as neurodivergent even without a diagnosis, because they recognize patterns in themselves that align with these experiences,” explains Morris. According to Kory Andreas, a licensed clinical social worker and trauma specialist in private practice, many adults identify as neurodivergent simply because they’ve begun to recognize certain atypical patterns in their behavior. “Overall, a neurodivergent individual may learn, socialize, communicate, and experience life differently than their peers,” explains Dr. Charles Sweet, MD, a board-certified psychiatrist and medical advisor for Linear Health. “However, rather than viewing these differences as deficits, neurodiversity recognizes them as natural variations in human cognition, each with its own strengths and challenges.” How Can I Tell if I'm Neurodivergent? Experts agree that it can be helpful to identify whether you’re neurodivergent for several reasons. For one, Morris points out that it may be easier to understand and advocate for your needs, and to learn how to work with your brain rather than against it. You also may be able to cultivate more self-compassion, rather than assuming you’re just “lazy” or incompetent when you have trouble doing things the “standard” way. “When you’re wired differently and living in a world designed for the neurotypical majority, it can feel like trying to drive a Formula 1 car in city traffic,” she tells AskMen. “Your brain might be high-performance, but without the right track, tires, and fuel — it’s going to sputter. Clarity here is life-changing. It moves you out of shame and into self-respect.” Knowing you’re neurodivergent can help you to stop blaming yourself for things that aren’t actually moral failings — like forgetting things, needing breaks, or not loving small talk, adds Andreas. “Most of my clients arrive in my office after years of being misdiagnosed, mismedicated, and misunderstood by friends, coworkers, and partners,” she adds. “Clarity on the predictable and unique qualities of their neurology can help unlock a deeply validating identity shift.” According to Sweet, neurodivergence exists on a spectrum — which means signs may be more obvious in some, and more subtle in others. That said, here are some common signs you may be neurodivergent, according to Morris and Andreas: You have a hard time staying organized, despite your best efforts.You find it difficult to focus when you’re not working on something you’re super excited about or interested in.You get quickly and easily overwhelmed or overstimulated by loud noises; bright lights, or a lot of people talking to you at once.You’re particularly sensitive to certain sensory experiences, like the texture of certain fabrics on your skin.You need a lot of alone time afterward to recharge after social situations.You have a strong need for routine, predictability, or control over certain aspects of your life.You struggle with time management and/or procrastination.You experience intense emotional reactions and are often deeply moved by things.You sometimes miss unspoken social cues or feel like you're constantly second-guessing yourself in conversations.You just feel “different” from other people but can’t quite put a finger on why. “Many neurodivergent people have been told they’re ‘too much,’ ‘too intense,’ or ‘not trying hard enough,’ when in fact, they may simply be neurodivergent,” says Andreas. RELATED: Mental Health for Men What Are the Pros and Cons of Being Neurodivergent? “Yes, neurodivergence comes with challenges, but it also brings some serious strengths,” says Morris. Let’s address both sides of the coin. Here are some potential advantages to being neurodivergent, according to Morris, Sweet, and Andreas: A deep dedication to personal passionsCreativityInnovative thinking and out-of-the-box problem-solvingStrong memoryAbility to focus intensely on areas of interestHigh emotional intelligence and capacity for empathy And here are some of the potential drawbacks. Inability to multitaskSensory overloadTrouble initiating or finishing certain tasks (for example, household chores)Executive function difficultiesSocial or communication challenges: for example, may overshare, misinterpret what people say, etc. “These challenges lead to frustration — but with the right support, neurodivergent individuals can thrive,” adds Sarah Whitmire, a licensed professional counselor. Life Hacks for Neurodivergent People Here are a few practical strategies experts recommend to neurodivergent clients that may make life a little more manageable. Break Tasks Into Micro Steps “Large tasks can feel overwhelming, so breaking them into smaller, bite-sized steps can make them more approachable,” explains Whitmire. So, instead of putting “write report” on your to-do list, Morris suggests jotting down some steps, like: start a new document, write bullet points, and expand on each bullet. Use Tools to Accommodate Your Sensory Needs Don’t underestimate the power of a weighted blanket to help reduce anxiety, or a good pair of noise-cancelling headphones to help you focus or avoid sensory overload in a chaotic environment, says Andreas. Sweet notes that you may also want to consider how to make your environment more conducive to your needs — for example, adjusting the lighting, investing in blackout curtains, or eliminating visual clutter. Create Routines Around Your Natural Energy Cycles “Neurodivergent brains often don’t run on a 9 to 5 rhythm,” says Morris. “Track your focus patterns and schedule demanding tasks during peak windows.” Andreas recommends devising routines around meals, sleep, and work, even if they look different from what others do. “Give yourself permission to do things your way,” she says. Use External Structure to Stay Organized “Don’t rely on memory or motivation,” says Morris. “Use alarms, visual calendars, apps like Notion or Todoist, color-coding systems, whatever helps you offload mental clutter.” Whitmire agrees that digital planners and task apps can be immensely valuable when it comes to managing your time and responsibilities. Build in “Buffer Time” Between Obligations An overpacked schedule can be a recipe for disaster if you’re neurodivergent. So, make sure to add slots of free time between appointments, meetings, social obligations, and other activities. “Building in this buffer time allows your brain to reset and prevents overstimulation or overwhelm,” explains Andreas. Work with a Professional Particularly if you find yourself struggling to keep up with daily work or family responsibilities or self-care, Morris advises looking for a therapist or coach who’s well-versed in neurodivergence to offer support. “Find someone who can help you decode your patterns, process your story, and build systems that support your unique wiring,” she tells AskMen. Above all, though, remember that neurodivergence is not a flaw to be fixed. “The world wasn’t designed for every kind of brain — but that doesn’t mean your brain is the problem,” says Morris. “Understanding neurodivergence is about stepping into your own operating system with curiosity, not judgment. It’s about learning how to stop performing and start thriving.” You Might Also Dig: How to Support Your Partner When They Have ADHDMisconceptions About Mental Health Guys HaveDos and Don'ts of Mental Health