How to Support Your Body as a Neurodivergent Person
How to Support Your Body as a Neurodivergent Person
Neurodivergence is an umbrella term that encompasses a wide spectrum of cognitive and sensory functioning that differs from the so-called “neurotypical” conditioning shaped by capitalist, patriarchal norms. Commonly diagnosed forms of neurodivergence include:
Autism – affecting social communication and sensory processing
ADHD – impacting attention, focus, and executive function
Dyslexia (there are 7 types!) – influencing reading, writing and more
Dyspraxia – affecting motor coordination
Tourette’s syndrome – involving involuntary movements and vocalizations
Neurodivergence is not a rigid category—it exists along an infinite spectrum of human experience. Honoring diverse ways of thinking, learning, and processing the world is essential. Instead of pathologizing or reducing neurodivergent people to deficits, we should work with their unique gifts and needs rather than against them.
Common Challenges Neurodivergent Folks Face
Many neurodistinct individuals experience:
Sensory Sensitivities – Heightened or reduced responses to textures, temperatures, flavors, sounds, and lights.
Executive Dysfunction – Difficulty with organization, forgetfulness, or dysregulation of basic needs (e.g., eating, sleeping, hygiene).
Dopamine-Seeking Behaviors – Relying on high-sugar or carb-heavy foods for an energy boost, impulsive decision-making, or habit formation difficulties.
Supporting your body as a neurodivergent person means adapting to what works for you rather than forcing yourself into neurotypical standards. Below are practical strategies that have helped me navigate life in a fast-paced, capitalist society.
Dopamine & Blood Sugar Balance
Dopamine plays a huge role in motivation, focus, and impulse control, and it’s often dysregulated in ADHD. One way the body naturally seeks dopamine is through sugar consumption—foods high on the glycemic index quickly spike dopamine levels, providing a temporary sense of pleasure.
However, chronic sugar consumption can desensitize dopamine receptors, making it harder to experience motivation and impulse control over time. Blood sugar spikes and crashes also exacerbate brain fog, energy dips, and mood swings.
Building habits to Support Dopamine Naturally:
Pair protein with every meal/snack – Helps stabilize blood sugar and sustain energy.
Try: Swapping high-sugar snacks with protein + fiber combos (e.g., apples + nut butter, eggs + avocado, or hummus + wholesome crackers).
Prioritize fiber & healthy fats – Slows down glucose absorption, preventing sugar crashes.
Experiment with glucose-balancing strategies – I personally love @glucosegoddess for practical tips.
Physical Movement for Nervous System Regulation
Movement isn’t just about “exercise” in a conventional sense—it’s about supporting the animal body through play, rhythm, and natural energy flow. Regular, enjoyable movement:
Stimulates the vagus nerve → promoting a parasympathetic (relaxed) state
Regulates dopamine & serotonin → improving focus, mood, and emotional balance
Moves stagnant energy & stress → preventing burnout and overwhelm
Ways to Incorporate Movement Daily:
🌿 Micro-movements: Take 5-15 minute breaks to shake, dance, or stretch between work/study.
🌊 Breathwork as movement: Deep belly breathing, sighing, or even humming to reset the nervous system.
🎶 Rhythmic motion: Walking, drumming, or rocking can help regulate sensory overwhelm.
Try: Setting a timer for movement breaks to prevent hyperfocus fatigue. Get up and move when focus and energy is beginning to drop!
One thing I learned from my somatic mentor (which I love) is to move my animal body - making wild, instinctual noises and moving in a way that allows my inner animal to feel free and expressive.
Sleep as a Form of Nourishment
Sleep is one of the most underrated tools for nervous system regulation. Neurodivergent people often have non-traditional sleep patterns, and forcing ourselves into rigid schedules can cause more harm than good.
Some things to consider:
Folks born with X-dominant chromosomes often need more sleep—your biology isn't "lazy."
Listening to your body’s wind-down cues rather than forcing an arbitrary bedtime can improve sleep quality.
Herbs & somatic practices 🌿 (e.g., Passionflower, Valerian, Milky Oats magnesium, weighted blankets) can help with sleep dysregulation.
Belly breathing for 5-10 minutes in bed - I’ve found this extremely effective to unwind and prep my body for sleep mode.
Try: Using red light or dim lighting before bed to signal melatonin production naturally.
Regulating Overload & Stress (HPA Axis Support)
The HPA axis (hypothalamic-pituitary-adrenal axis) is the body’s stress response system—constantly activated in a world that doesn’t accommodate neurodivergence.
Tools to Support HPA Regulation:
🌿 Botanical Allies:
Adaptogens (ashwagandha, rhodiola, reishi) help build resilience to stress.
Nervines (passionflower, skullcap, oatstraw) calm the overactive nervous system.
🌬 Vagus Nerve Activation:
Receptive breathing: Slow, intentional exhales (longer than inhales) help signal safety to the body.
Humming & singing: Vibrates the vagus nerve, shifting the nervous system into rest-and-digest mode.
Try: Ending your day with a tea ritual (chamomile + lemon balm + tulsi) while humming along to soothing music.
Final Thoughts: Honoring Your Body’s Unique Rhythms
Thriving as a neurodivergent person isn’t about forcing yourself to fit into neurotypical molds—it’s about learning what works for your specific nervous system and creating structures that support your well-being.
✨ You deserve care, nourishment, and liberation. Your body isn’t something to be “fixed.” It’s an ecosystem that needs tending, not control. ✨
