How to proactively conserve energy at work as a neurodivergent person
originally posted on linkedin April 2, 2025
Neurodivergent individuals, including those with ADHD, Autism, Dyslexia, and other mental health conditions, often experience the world in unique ways that can impact energy levels, focus, and productivity at work.
Energy conservation is crucial, not just for physical well-being but for maintaining mental and emotional balance throughout the workday. Since neurodivergent people may face challenges like sensory overload, difficulties with focus, or fluctuating motivation, finding ways to proactively manage energy is vital for sustained productivity and overall wellness.
Here’s a comprehensive guide on how neurodivergent individuals can conserve energy in the workplace while optimizing our performance. This article is focused on how we, neurodivergent folks, can support ourselves AND leaders can learn something about how to support folks without knowing if they need this or not!
Create a structured, predictable routine (when possible!)
For many neurodivergent people, having structure can reduce the cognitive load of making decisions or transitioning between tasks. This is especially true for individuals with ADHD and Autism, who might struggle with time management or executive functioning. This may be only applicable depending on your job and the work itself.
For example, my partner (also neurodivergent) can't create a structured or predictable routine at work all the time because there are many variables that could send things left real quick! But there are ways she can do this and does. So, take what resonates and leave what doesn't!
Action Steps:
Use time-blocking to schedule tasks, including breaks. Breaking up the workday into manageable chunks reduces the stress of trying to figure out what comes next.
Leverage visual calendars or reminders. Tools like digital calendars or sticky notes can provide constant reminders of what needs to be done and when.
Set up routines for specific activities, such as a consistent morning routine, regular breaks, and a winding-down process at the end of the day. This helps reduce the mental energy required for transitions.
Optimize your workspace for sensory needs
Individuals with Autism or sensory processing issues may experience overwhelm in spaces that are overly stimulating or chaotic. Creating a workspace that minimizes distractions and optimizes comfort can help conserve energy and focus.
This can be really difficult in workplaces that love an open floor plan or don't prioritize making proactive accommodations but you as an individual can take some steps to try to accommodate yourself! Including finding folks within the organization that can share with others about how to make the workplace more sensory friendly!
Action Steps:
Control lighting. Dim or soft lighting can reduce sensory overload for individuals who are sensitive to bright, flickering lights. Consider using desk lamps with adjustable brightness.
Use noise-canceling headphones or earplugs if sound is a problem. Some neurodivergent individuals are hypersensitive to noises that others may not notice.
Keep your workspace tidy. Clutter can add to feelings of overwhelm and drain energy. Set up systems to keep your workspace organized and easy to maintain. Conversely, clutter supports some people's needs! Some folks need that "lived in feel"!
Consider sensory tools like fidget spinners, stress balls, or textured items that can help you stay calm and focused without expending unnecessary energy.
Practice task management strategies
Dyslexia, ADHD, and other neurodivergent conditions can make it difficult to prioritize tasks or stay focused. Effective task management strategies can minimize mental fatigue and prevent burnout by helping you tackle projects without feeling overwhelmed.
Encourage others to proactive share these tips and tricks as well!
Action Steps:
Use task breakdowns. Divide larger projects into smaller, more manageable steps to avoid the paralysis that comes with big tasks. This is especially helpful for people with ADHD, who may struggle with maintaining focus on long-term projects.
Set timers or alarms. The Pomodoro Technique (working for 25 minutes and then taking a 5-minute break) can be a helpful method for maintaining focus while also allowing the brain to rest and recharge.
Prioritize using visual aids. Use checklists, priority matrices (like the Eisenhower Box), or digital tools like Trello or Todoist to keep track of what needs to be done and when.
Mind your energy peaks and valleys
Neurodivergent individuals often experience fluctuating energy levels throughout the day, especially if they have ADHD or are prone to mental health conditions like depression or anxiety. Understanding your natural rhythms can help you work with your body’s energy patterns rather than against them.
I pay very close attention to my energy levels and have written about it before. You have to tune into yourself and do what you can to support your peaks and valleys!
Action Steps:
Identify your peak times for focus and creativity. If you're someone with ADHD, you might find that your energy levels fluctuate between hyper-focus and fatigue. When you feel most alert and energized, tackle complex or demanding tasks. When you're at a low energy point, consider doing more routine, low-energy work.
Take regular breaks to prevent burnout. Step away from your desk, go for a short walk, or engage in mindful breathing. Short breaks are especially helpful for individuals with ADHD who can burn out easily if they work for extended periods without rest.
Practice self-awareness. Keep track of your energy patterns and how you feel throughout the day, either through journaling or using an app. This can help you plan your day to avoid draining tasks when you’re at your lowest energy.
Manage sensory overload (to the best of your ability!)
For neurodivergent individuals, sensory overload can be a significant drain on energy. Many people with Autism or ADHD are more sensitive to environmental stimuli, and overstimulation can lead to burnout quickly.
If you have the ability to work from home even one day a week, this could support regulation and keeping yourself from becoming irritable from being in an overstimulating environment!
Action Steps:
Create a quiet space for moments of sensory overload, even if it’s just a small area where you can retreat to regain composure.
Use grounding techniques such as deep breathing, guided meditation, or progressive muscle relaxation to help reset your nervous system when overstimulation occurs.
Adjust your environment as needed. If you’re sensitive to sound, a noise machine with white noise or calming nature sounds can help drown out distractions. Similarly, wearing sunglasses or using blue-light-blocking glasses can ease visual stress from harsh lighting.
Develop coping strategies for mental health
Mental health conditions such as anxiety, depression, or even chronic stress can significantly impact energy levels. Proactively managing mental health at work is key to conserving energy and maintaining productivity.
Action Steps:
Build a support network. Whether it’s a mentor, coworker, or therapist, having someone to talk to can ease the emotional load. Additionally, discussing your neurodivergent needs with your manager or HR can result in accommodations like flexible work hours or adjusted expectations.
Practice mindfulness and stress reduction techniques. Meditation, breathing exercises, or mindfulness practices can reduce anxiety and help calm the mind, preventing emotional burnout. Apps like Headspace or Calm can offer guided sessions.
Set realistic goals and expectations. People with ADHD or mental health struggles can be prone to perfectionism or feeling like they should be doing more. Acknowledge that it’s okay to set boundaries and not push yourself beyond what is manageable.
Leverage technology and tools
There are many apps and digital tools available to help neurodivergent individuals manage their work and conserve energy. From time management tools to mental health apps, these resources can make the workday smoother.
Action Steps:
Use productivity apps like Monday, Todoist, Notion, or Asana to manage tasks and set reminders.
Leverage accessibility tools like text-to-speech software, screen readers, or spell-check tools for individuals with Dyslexia.
Set up digital timers or alarms to ensure you’re staying on track and taking necessary breaks.
Build in transition time. Make sure you know how much time would support moving between tasks!
Communicate your needs
One of the most important ways to conserve energy at work is by advocating for yourself. Many neurodivergent people find it helpful to disclose their needs in a way that ensures their success without sacrificing their well-being.
Action Steps:
Have open discussions with supervisors and teammates about accommodations that would help reduce energy expenditure, such as flexible work hours or adjusting how meetings are conducted (e.g., visual over verbal instructions).
Request reasonable adjustments. This could include remote work options, access to a quiet room, or allowing you to manage your workload with a bit more flexibility.
Conclusion
Proactively conserving energy at work as a neurodivergent individual requires understanding your unique needs, implementing strategies to manage sensory, cognitive, and emotional demands, and building a work environment that supports your well-being.
By creating a structured routine, that works for you and your job, optimizing your workspace, leveraging technology, and advocating for yourself, you can conserve energy, reduce stress, and thrive in the workplace.
Energy management isn’t just about working harder, it’s about working smarter and taking care of your mental and physical health while still achieving your goals.