Tips for AuDHDers: how to manage your autism & ADHD
TLDRIn this video, Sam discusses strategies for managing life with both autism and ADHD, conditions often underrepresented in resources. Sam emphasizes the importance of appeasing both sides of one's neurodiversity to avoid 'bore-out' or burnout. They suggest finding balance through exercise, fun, and support from others, as well as planning and cultivating self-compassion. The video offers practical tips like the Sunday reset routine and the idea of outsourcing tasks to ease life management, aiming to help viewers with similar dual diagnoses navigate their unique challenges.
Takeaways
- 😊 The video follows up on the topic of experiencing both autism and ADHD, focusing on strategies to manage both conditions.
- 👋 Sam introduces themselves and mentions their diagnosis of autism four years ago and ADHD more recently.
- 📚 Until 2013, a dual diagnosis of autism and ADHD was not possible, limiting available resources and research.
- ⚖️ It's crucial to balance the needs of both autism and ADHD to avoid burnout or 'bore-out'.
- 💪 Exercise, particularly with stimulating music, helps manage ADHD symptoms and provides necessary stimulation.
- 🎉 Finding manageable, controlled ways to have fun is important for avoiding under-stimulation without relying on unhealthy coping mechanisms like alcohol.
- 🧠 Recognizing and addressing autistic burnout involves understanding and meeting autistic needs like appropriate rest, space, quiet, and routine.
- 🤝 Seeking support from others, whether through paid help, task swapping, or body doubling, can alleviate stress and improve productivity.
- 📅 Planning and using a combination of digital and paper planners, along with a weekly reset routine, helps manage daily tasks and prevent overwhelm.
- 💖 Cultivating self-compassion through journaling or visualization exercises helps manage the unique challenges of living with both autism and ADHD.
Q & A
What is the main topic of the video?
-The main topic of the video is discussing strategies that can help individuals who have both autism and ADHD, based on the creator's personal experiences and insights.
What was the situation like for dual diagnosis of autism and ADHD before 2013?
-Before 2013, one could not receive a dual diagnosis of autism and ADHD. If someone had one diagnosis, they could not get the other, which limited the resources and understanding for those who had both conditions.
What does the term 'bore-out' refer to in the context of ADHD?
-In the context of ADHD, 'bore-out' refers to a state of being bored and understimulated, which can occur if an individual focuses only on their autistic accommodations and neglects the needs of their ADHD.
How does the video suggest dealing with 'bore-out'?
-The video suggests dealing with 'bore-out' through exercise, especially when combined with stimulating music, as a way to provide the necessary stimulation for ADHD while also being manageable.
What is the video creator's view on the use of alcohol as a coping mechanism?
-The video creator acknowledges having used alcohol in the past as a coping mechanism to tolerate sensory issues in social situations but does not recommend it, emphasizing the importance of finding healthier ways to manage fun and social interactions.
What is the significance of planning in managing life with both autism and ADHD according to the video?
-According to the video, planning is crucial for managing life with both autism and ADHD. It helps in organizing weekly and monthly tasks, ensuring that everyday admin stays up to date, and preventing things from becoming overwhelming.
What is a 'Sunday reset routine' as mentioned in the video?
-A 'Sunday reset routine' is a checklist of tasks that the creator performs every Sunday to ensure that the upcoming week is organized and that everyday administrative tasks are kept up to date in a sustainable way.
What are some strategies for finding support from others as suggested in the video?
-The video suggests strategies such as outsourcing tasks that one is bad at or finds energy-draining, task swapping with friends where both parties help each other with their strengths, and body doubling, which involves having someone present (even virtually) while working on tasks.
How does the video address the issue of self-compassion for individuals with autism and ADHD?
-The video emphasizes the importance of cultivating self-compassion by acknowledging the unique challenges of being both autistic and having ADHD. It suggests practices like journaling with self-compassion prompts and visualization exercises to foster kindness towards oneself.
What is the video creator's stance on the myth of independence for individuals with neurodivergent conditions?
-The video creator challenges the myth of independence, stating that nobody lives independently and that it's okay to depend on others for help. They encourage viewers to consider the benefits of accepting help and focusing on one's strengths rather than being held back by perceived weaknesses.
Outlines
🌟 Introduction to Neurodiversity and Personal Experience
The video script begins with the host, Sam, welcoming viewers to their channel and referencing a previous video about signs of being both autistic and ADHD. Sam intends to discuss strategies that have helped them manage these conditions. They introduce themselves as a content creator focusing on neurodiversity from a positive standpoint, having been diagnosed with autism four years ago and more recently with ADHD. Sam acknowledges the limited resources available for individuals with both conditions, as dual diagnoses were not recognized until 2013. They share personal tips based on their experiences, cautioning that while they offer advice, they do not claim to have a perfect life. The goal is to help viewers find balance in life by appeasing both the autistic and ADHD aspects of themselves.
🤹 Balancing Autism and ADHD Needs
In this paragraph, Sam delves into the importance of balancing the needs of both autism and ADHD. They discuss the difficulty of accepting both diagnoses, especially when one comes later than the other or is self-identified. Sam shares their struggle with internalized ableism regarding ADHD and the realization that not taking each condition seriously hinders finding life balance. They explain the consequences of focusing on one condition over the other, such as 'bore-out' from neglecting ADHD or 'burnout' from ignoring autistic needs. Sam emphasizes the importance of recognizing the signs of these extremes and finding a balance, suggesting exercise as a helpful tool to combat 'bore-out', especially when combined with stimulating music.
🎉 Finding Fun and Managing Social Interactions
Sam discusses the challenges of finding enjoyable activities, especially for those who are both autistic and ADHD, where socializing can be difficult due to sensory issues. They admit to using alcohol in the past as a coping mechanism to tolerate sensory overload in social settings, but strongly advise against it. Instead, Sam suggests finding controlled, manageable fun and 'planned spontaneity' as essential for mental health. They also touch on the concept of 'autistic burnout', characterized by a state of constant overwhelm and hypersensitivity, often resulting from neglecting autistic needs over time.
📅 The Importance of Planning and Organization
This paragraph focuses on the significance of planning in managing life with both autism and ADHD. Sam shares their personal planning systems, which include a paper journal, a digital tool called Notion, and Google Calendar. They describe a 'Sunday reset routine' to stay organized and on top of weekly tasks. Sam emphasizes the importance of keeping the planning process efficient and enjoyable, suggesting a time limit and creating a stimulating environment. They also mention the benefits of involving family members in this planning process and provide a PDF checklist for viewers to use.
🤝 Seeking Support and Letting Go of Independence Myths
In this section, Sam talks about the importance of seeking support from others, debunking the myth that anyone can be completely independent. They suggest outsourcing tasks that are either difficult or energy-consuming, and propose ideas like task swapping with friends as a cost-effective way to gain support. Sam also discusses the concept of 'body doubling', where having someone present while completing tasks can be motivating. They stress the importance of focusing on strengths rather than weaknesses and the value of accepting help to improve overall quality of life.
💖 Cultivating Self-Compassion and Personal Growth
The final paragraph emphasizes the importance of self-compassion for individuals with autism and ADHD. Sam acknowledges the difficulty of being kind to oneself but suggests that it is a powerful tool for personal growth. They recommend journaling with self-compassion in mind, using prompts to guide reflection and self-kindness. Sam also discusses the benefits of visualization, such as imagining oneself as an observer to cultivate compassion more easily. They conclude by highlighting how practicing self-compassion can improve relationships and overall well-being.
🌪️ Concluding Thoughts and Off-Script Moment
The script concludes with a humorous off-script moment where Sam is interrupted by a decision about their cat, adding a touch of authenticity and relatability to the video. This light-hearted ending serves as a reminder that despite planning and strategies, life can still be unpredictable, and it's okay to have spontaneous moments.
Mindmap
Keywords
💡Autism
💡ADHD
💡Neurodiversity
💡Dual Diagnosis
💡Internalized Ableism
💡Bore-out
💡Burnout
💡Exercise
💡Planning
💡Self-Compassion
💡Support
💡Independence
Highlights
Introduction to the video on strategies for managing both autism and ADHD.
The speaker, Sam, discusses the lack of resources for individuals with dual diagnosis of autism and ADHD.
Emphasis on the importance of accepting and appeasing both autism and ADHD aspects of oneself.
The challenge of internalized ableism and its impact on acknowledging ADHD.
Balancing autistic accommodations and ADHD needs to avoid burnout or 'bore-out'.
Exercise as a method to combat 'bore-out' and stimulate ADHD.
The concept of 'bore-out' as a state of being bored and understimulated.
Importance of finding controlled and manageable fun to prevent autistic burnout.
The potential for experiencing both burnout and 'bore-out' simultaneously.
Strategies for dealing with hypersensitivity and overstimulation.
The necessity of finding support from others and debunking the myth of independence.
Recommendations for outsourcing tasks and the benefits of task swapping.
The benefits of body doubling and the psychological impact of processing thoughts aloud.
The importance of planning and the use of different planning systems.
Introduction of the Sunday reset routine for sustainable organization.
Details of the Sunday reset routine including email management and tidying up.
The role of self-compassion in managing the challenges of being both autistic and having ADHD.
Suggestions for cultivating self-compassion through journaling and visualization.
The positive impact of self-compassion on relationships and personal well-being.
Transcripts
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