50+ Accommodations for AuDHDers (That You Can Do, I Swear)
Often, as an AuDHDer, it feels like the world is set up to make your brain work overtime. The amount of sensory overload from just stepping into the outside world, or the executive functioning required to complete everyday tasks. Everything feels overwhelming, like a mountain to climb. And everyone is always like, “just find some accommodations”. But no one ever explained what we can ask for. What are the little tweaks or tools that can potentially make life easier for our brains.
So, because I love lists, I’ve developed a list of 50+ (ongoingly updated) accommodations that feel realistic and possible to ask for.
This list comes from things I use myself, things neurodivergent people I know swear by, and things I’ve found in the depths of the internet. Some are practical, some are niche. Think of it like a “menu”, where you can pick what feels good, and leave what doesn’t.
Full disclosure: actually using accommodations can be hard at first. Living in Western society (and, particularly, Australia) teaches us that we need to be able to do everything independently, so letting yourself lean on support can feel incredibly unnatural and uncomfortable. It’s okay if this is hard (and if you’re really struggling, it might be helpful to talk to a psychologist, like me, or someone else who understands neurodiversity, for help). Accommodations don’t mean that you are broken; they just help your brain function the way it’s meant to.
Sensory & Environment
Dimmable, colour-changing, or natural lighting
Noise-cancelling headphones or earplugs (always, everywhere)
Oversized clothing, tight clothing, whatever clothing your senses need
Wearing the same clothes day-to-day (to reduce decision fatigue)
Accessible weighted blankets, plushies, or fidget toys
Fragrance-free zones
Using scentless deodorants
Portable fans or mini heaters
Quiet spaces for sensory resets
Having multiple types of seating
Allowing yourself to sit on chairs in unconventional ways (legs up, upside down, whatever is comfy)
Choosing seats near exits or windows in public spaces
BYO cutlery
Sunglasses inside, outside, everywhere
Standing desks, spinny chairs, or balance cushions to move while focusing
Surrounding yourself with your special interests (art, merch, etc.)
Executive Functioning & Planning
Step-by-step checklists for everything
Pre-made playlists for focus sessions
Visual! Timers!
Online body double sessions
Low-energy task options for low-energy days
Pre-made email templates for common responses
Reminders for hydration, snacks, or breaks (I have a sticker on my laptop!)
Text or email instead of phone calls
Watching things on 1.5x speed
Keep medications near an everyday activity (e.g., next to the coffee machine)
Working on a big table (so you can see everything at once)
Baskets, buckets, and bowls in every nook and cranny
Social & Relationships
Pre-writing scripts for phone calls or emails
Developing code words with friends to signal an early exit
Getting extra info on the social hangout beforehand
Bringing someone along to appointments or events
Cues to let people know you don’t feel like talking (pins, written notes, gestures)
Time off after social events
Saying no to the social thing
Asking for clarification on things
Camera off during online communication
Life & Self-Care
Batch cooking, meal prepping, ready meals, or a stash of freezer options
Eat the same breakfast, lunch, or dinner every day
Using paper plates
Delegating tasks that drain you
Reading the menu before going to the restaurant
Google Maps + street view before new places
Pre-planning routes or times to avoid crowds
Online appointments (like with me, hi!)
Shifting work start times or end times to avoid peak-hour traffic
Grocery delivery or click-and-collect
Booking morning appointments to reduce wait times
Carrying a “survival bag” everywhere - food, fidgets, sensory tools
Shopping at quieter times (weekday mornings = elite)
Other cool people who have also made lists like this, inspired this list, and have more amazing ideas:
Accommodations don’t always have to be huge. Small, personal adjustments for ourselves work just as much.
I know all of this is easier said than done, and a lot of internalised ableism (i.e., our own personal stigmas towards ourselves and our own neurodivergence) can come out when we’re thinking about the ways we can support ourselves. But support isn’t failure, no matter how much society wants us to think it is. Really, we’re just caring for ourselves so that we can live our best lives. That’s what ultimately matters.