Divergent Tabletop Wiki

Support

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Support

Practical strategies and resources for neurodivergent people seeking and getting the support you need to thrive.

Quick Start: 3 Steps to Better Support

  1. Identify your biggest challenges - What makes daily life hardest?
  2. Start with one specific support strategy - Don’t try to fix everything at once
  3. Find one supportive person - Family, friend, therapist, or community member

Workplace Support

Getting Accommodations

  • Document everything: Keep records of your challenges and what helps
  • Start informal: Ask for small adjustments first (headphones, flexible hours)
  • Go formal: Request official accommodations through HR/disability services
  • Use specific examples: Instead of “I need help,” say “I need a quiet workspace for focus tasks”

Common Workplace Accommodations

  • Flexible schedule or remote work options
  • Written instructions and meeting summaries
  • Noise-canceling headphones or quiet workspace
  • Breaks for sensory regulation or executive function breaks
  • Extended deadlines or project breakdowns
  • Clear expectations and regular check-ins

School/university Support

Disability Services

  • Register early - accommodations take time to arrange
  • Bring documentation of your diagnosis if you have it
  • Be specific about what helps you learn best
  • Request accommodations before you need them, not after struggling

Classroom Accommodations

  • Note-taking assistance or recording lectures
  • Extended time on tests and assignments
  • Quiet testing environment
  • Alternative assignment formats
  • Clear deadlines and advance notice of changes

Daily Life Support

Executive Function Support

  • Externalize your brain: Use apps, calendars, and reminders
  • Break it down: Large tasks → smaller steps → first tiny action
  • Body doubling: Work alongside others (in-person or virtually)
  • Time blocking: Schedule specific times for specific activities
  • Visual systems: Checklists, color-coding, visual schedules

Sensory Support

  • Create sensory kits: Headphones, fidgets, sunglasses, snacks
  • Identify your sensory profile: What overloads vs regulates you?
  • Build in sensory breaks: Plan regular sensory regulation activities
  • Advocate for your needs: “I need the lights dimmed” or “Can we step outside?”

Energy Management

  • Recognize your patterns: When do you have most/least energy?
  • Schedule accordingly: Hard tasks during high-energy times
  • Plan recovery time: After intense social or cognitive activities
  • Cancel without guilt: Protect your energy limits

Finding the Right People

Therapists & Professionals

  • Look for “neurodivergent-affirming” or “neurodiversity-informed”
  • Ask about their experience with neurodivergent clients
  • Trust your gut - if it doesn’t feel right, find someone else
  • Consider telehealth options for sensory and social comfort

Community Support

  • Online communities: Reddit, Discord, Facebook groups specific to your condition
  • Local groups: Meetup.com, autism centers, LGBTQ+ centers
  • Peer support: Find others who share your specific challenges
  • Mentor relationships: Connect with experienced neurodivergent adults

Family & Friends

  • Educate don’t expect: They may not understand immediately
  • Be specific about what helps: “I need you to text before calling”
  • Set boundaries: It’s okay to limit interactions that drain you
  • Celebrate small wins: Help them see your progress and strengths

Self-Support Strategies

Learn Your Patterns

  • Track your energy, mood, and productivity
  • Identify triggers for overwhelm or shutdown
  • Notice what environments and activities help you thrive
  • Create “if-then” plans for common challenges

Build Your Toolkit

  • Crisis plan: What to do when completely overwhelmed
  • Comfort strategies: Activities that help you regulate
  • Communication scripts: How to ask for what you need
  • Environmental modifications: Changes that make life easier

Practice Self-Advocacy

  • Start with small requests and build confidence
  • Use “I need” and “I work best when” statements
  • Bring documentation when necessary
  • Remember: Your needs are valid and reasonable

Emergency Support

When You’re Overwhelmed

  • Have a simple plan: stop → breathe → step away → recover
  • Identify your “support person” who understands your overwhelm
  • Create a “sensory safe space” at home
  • Keep emergency contact numbers easily accessible

Mental Health Crisis

  • Know your local crisis lines and services
  • Have trusted friends/family who can help
  • Consider creating a crisis plan with your therapist
  • Remember: Asking for help during crisis is strength, not weakness

Resources

Books With Practical Support Strategies

For Energy Management & Burnout Prevention:

For ADHD Support:

For Self-Care & Sensory Support:

For Communication Support:

For Daily Living Support:

Apps & Tools:

  • Todoist, Trello, Notion (executive function)
  • Calm, Headspace (emotional regulation)
  • Freedom, Cold Turkey (focus support)

Websites:

  • Autistic Self Advocacy Network (ASAN)
  • ADDitude Magazine (ADHD)
  • Neurodivergent Rebel blog
  • The Neurodivergent Woman blog

Remember: You deserve support. Starting with one small strategy can create momentum for bigger changes. Progress isn’t linear, and getting the right support is a journey of learning what works for you.

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