Neurodiversity Unboxed: Insights and Strategies for Inclusive Workplaces

This one's for you if you've time-blocked your day perfectly... and still feel like you're fighting against your brain. You've got the time chunks. You know when you're supposed to work on things. You've followed all the advice about blocking out 90-minute segments for hard tasks. But your brain doesn't cooperate. Sometimes you have the energy for deep work. Sometimes you don't. And you end up staring at your calendar, frustrated that you can't just power through like you're "supposed to." Here's what I've learned about working WITH your brain's natural rhythms If you have ADHD or autism, your brain likely doesn't work consistently throughout the day. Think of a car on cruise control - your brain probably doesn't do that. Your brain revs up higher in some parts of the day. It revs down much lower in other parts. Your whole body follows these energy fluctuations. It's very hard to be consistent in your energy all day long. And that's not a failure. That's just how some brains work. So here's what my clients like: Energy Blocking Once you've time-blocked your day - you have a chunk of time here, a chunk of time there, maybe some 90-minute blocks and some smaller blocks scattered throughout - you add another layer. You match your tasks to your actual energy levels. Here's how it works: Step 1: Create two running lists Make a list of tasks that are hard for you to do. Make a list of tasks that are easier for you to do. And here's the critical part: "Easy" and "hard" are completely personal to YOUR brain. For some people, making phone calls is easy. They love chatting with people. For others, that's incredibly hard. For some people, sending emails and organizing them is easy. For others, that's incredibly hard. For some people, it's incredibly easy to nerd out on data, dive in deep, and figure out where there are discrepancies and mistakes. For others, that's really hard. This is designed for you to decide what is easy and what is hard for YOUR specific brain. Step 2: Check in with your body When you come to a time block, check in with yourself. How are you feeling? Are you calm and ready to go? In a good, clear mental state? Or is your energy lower? Are you just not really with it today for whatever reason? Step 3: Choose from the appropriate list If you're feeling good and clear-headed, choose something from your hard tasks list. Dive into the challenging work that requires your best energy. If your energy is lower or you're just not feeling it, choose from your easier tasks list. Still productive. Still getting things done. Just matched to your actual capacity in that moment. What this looks like in real life For me, the end of the day means I'm losing steam. My daughter knows not to ask me for help with homework after 8:00. I’m spent. But I have clients with ADHD who actually rev up in the evening. They're ready to tackle their hardest work after dinner. Some people are sharp first thing in the morning. Others need a couple hours to fully wake up. Some people hit a wall after lunch. Others get a second wind in the afternoon. Your pattern is yours. Energy blocking lets you work with it instead of against it. Key Takeaway: Time blocking creates the structure. Energy blocking makes that structure actually work for your brain. You're not failing when you can't consistently perform at the same level all day. You're human. Your brain has natural rhythms and fluctuations. The key is having options. When you reach a time block and check in with yourself, you have a menu to choose from based on your actual state, not some ideal version of consistent productivity. Hard tasks when you have the energy. Easier tasks when you don't. Both are productive. Both move your work forward. One just acknowledges reality. Give it a try  What time of day is your brain at its best? And when does your energy tend to dip? What would change if you matched your hardest tasks to your highest energy times? Try energy blocking this week and let me know what you discover. Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/

Discover why your brain needs real rest—not “productive breaks.” Learn how doing nothing for a few minutes can boost creativity, focus, and calm.

You know that completely open day you’ve been looking forward to? The one where you are going to get so much done... I’m actually having one today. Meeting in the morning and then nothing scheduled until my daughter gets home from school. No appointments. Just me and my to-do list. And somehow, without the structure, sometimes you accomplish less than on a busy day. Sound familiar? Here's what I've learned about why unstructured time sabotages us I had a client recently - a grad student with wide open days at home. She was really struggling to get started, stay on track, and maintain momentum with her schoolwork. She told me she was thinking about skipping her mid-day workout class to have even more time to focus. I told her the opposite: Keep the class. Actually, it might be the most important part of your day. Here's why... Our brains don't like that much unstructured time When you have a completely open day, there's no natural rhythm. No built-in break points. No structure to create momentum. You tell yourself you'll get started "in a minute" and suddenly...time has passed and you’ve lost motivation or don’t know where to start. Or...you’ve scheduled way too many things and it feels overwhelming. It's not a discipline problem. It's a structure problem. Try this… Add structure to your open days. Not rigid scheduling that stresses you out, but intentional break points that create natural time blocks. For my grad student client, keeping her workout class meant she had a structured block of work time before the class and another block after. The day felt broken up. Manageable. Less overwhelming. Here are some ways to add structure: If you work from home: Schedule mini breaks throughout the day. I do this with dog walks - my dog needs to go out anyway, so I schedule short walks that break up my work blocks. You could also use household tasks as natural break points - at this time I'll put in laundry, or this is when I'll start dinner in the crockpot. These aren't distractions from work. They're structure that helps your brain maintain momentum. If you're at a workplace: Build in very specific breaks throughout the day. I worked with someone whose job includes checking in with team members. We built those check-ins into scheduled break times - she gets up from her desk, moves around, connects with people, then comes back for another focused work block. The pattern: Work block → Movement break → Work block The key is creating breaks that get you up and moving away from your desk and away from thinking. Because wide open days sound amazing in theory. Finally, enough time to get everything done! But in reality, our brains need structure to function well. Too much unstructured time and we lose steam, fall off track, and have trouble getting back on. The irony? You might actually accomplish more on busier days than on your most open ones. So if you have a flexible schedule, work from home, or just have occasional open days... build in structure. Find ways to break up your day into blocks with buffer time in between. Let me know what happens. I'd love to hear what you discover about your own patterns. Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/

Feeling stuck and overwhelmed? Learn simple steps to regain focus, rebuild momentum, and start moving forward again.

What would leadership look like (and sound like) so that people with ADHD and/or autism didn't have to spend extra energy "translating" how they think and speak? This was the topic of the panel I participated in yesterday at Coach Lee Hopkins Social Connections Summit. And, unless you really feel this deeply, you have no idea how exhausting this is. As neurotypical communicators, we're missing out on a lot because we're uncomfortable with different communication styles. When ADHD Brains Are "Rambling" Here's something I've learned about myself and my clients: When someone with ADHD seems to be rambling in a meeting, those busy, fast-moving brains are often connecting dots in ways most people can't see. They're not unfocused. They're actually incredibly focused on patterns and connections that aren't visible to the rest of us. But while you may be sitting there thinking they're all over the place, you're missing an opportunity to tap into that. Here's an idea for leaders: Pause and say something like: "I can see you're thinking through something. I'm not totally with you yet, and in the interest of this meeting, we need to move on, but I'm going to make a note to follow up with you and get more clarity on your thoughts." And then... do that. Follow up. Also, while their ADHD brains are busy connecting those thoughts, they might be missing details being discussed in real-time. You can support this by taking visible notes – on screen or in a shared document. Pause occasionally to emphasize important points, summarize at the end, and send those notes in a follow-up email. Many of us will have more thoughts or questions long after the meeting has ended. (Not just ADHDers.) Those notes become a source anyone can refer back to. Then we talked about feedback for autistic employees. This is where it gets a little more challenging for most people. When autistic employees get vague feedback, it creates confusion because they value clarity, specific steps, and actionable instructions. Those of us who are not autistic, have this cultural reaction to direct communication. It feels almost abrasive to us. Pause on that for a second. When someone communicates more directly than we're used to, we often feel a little shocked, challenged, or even defensive. We need to check in with ourselves and ask: Is this person really challenging me, or are they just communicating in a way that's more direct than I'm comfortable with? And then comes the hard part – practicing being more direct ourselves in how we communicate. We prefer to speak in softer, more indirect ways, kind of "reading between the lines." We say things like "I need you to step up in this area" or "people are feeling judged by you." But what does that actually mean? Try asking yourself: What am I actually seeing, and how can it be done differently? Then explain that very clearly. Now you have something concrete that can actually be helpful. Speaking this way feels confrontational to many of us. Practice. Start small and practice. Let's shift our thinking Maybe the question isn't how neurodivergent people can better fit into our communication norms... maybe it's how we can adapt our communication style in ways that actually work for them. What steps can you take? How might you practice being more direct in your feedback? What would it look like to follow up on those rambling moments instead of just letting them pass by? Huge gratitude to Coach Lee Hopkins for creating space where these important conversations can happen. Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/

This one's for you if you’ve tried Getting Things Done and failed. You've attempted eating the frog, Pomodoro, implemented the 2-minute rule, and cycled through every productivity system promising to transform your chaos into order. And… still looking at a monster to-do list. And…you blame yourself for lacking discipline or focus. What if the systems were the problem, not you? Here's what I discovered about why most time-blocking fails I had a client who meticulously planned her day in 30-minute chunks: 9:00-9:30 emails, 9:30-10:00 project work, 10:00-10:30 calls. By 10:15, she was already behind schedule and gave up on the whole thing by Tuesday. With zero flexibility built in, and everything on her schedule looking like a priority, one minor delay could derail her entire day, leaving her frustrated and convinced she was "bad at time management." Sound familiar? We've been told that the "right" system will fix us. That if we just have enough discipline, enough focus, enough... whatever... we'll master our time. Most of my clients have either tried time-blocking and given up because it didn’t work for them or they completely ignore it because it’s just another strategy that won’t stick. Here's what I've learned works... Start with reflection, not planning. I spend 5-7 minutes daily looking at my calendar one week ahead. I don't jump into scheduling. I just absorb what's coming. I ask myself: "What do I need to accomplish to feel prepared for what's ahead?" Think in bigger blocks. I schedule 1-1.5 hour blocks if possible. Anything under 45 minutes goes on my "quick tasks" checklist. Your brain needs time to settle into complex work. Here's what most people miss: Limit yourself to 1-2 truly difficult tasks per day. That's it. Everything else (emails, routine calls, administrative work) gets batched into "quick tasks" blocks. For me, writing this newsletter is my hard thing today. But, there are always emails and social media to monitor, phone calls and appointments to make for personal life, following up, finishing client notes…these get batched into shorter time-blocks. The hard/easy distinction is completely personal to you. I schedule the basics too. Meals, dog walks, picking up my daughter, etc. If it matters to my day, it gets a block. Most importantly? I build in flexibility. Life happens. Meetings run long. Kids get sick. Stuff comes up. When my day goes sideways (not if, when), I just reset tomorrow. It’s never perfect. What I really want you to know Time-blocking isn't about creating the perfect schedule. It's about creating sustainable systems that work with YOUR brain. The clients who succeed with this approach stop trying to optimize every minute and start protecting their energy for what truly matters. They give themselves permission to be human while still getting important work done. So I'm curious... What would change for you if you scheduled just one or two hard things tomorrow and gave yourself grace for everything else? Let me know what you discover. PS. There is a lot on my to-do list that won’t get done today. That’s just how it goes. Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/

My daughter used to say, "I just want to go home" when she was completely overwhelmed and felt out of control (even though she was home and safe). It's like inside her head felt too hard to be in, and she wanted to escape somewhere calm. Too much noise. Too loud. Too busy. Chaotic. These are words my clients use to describe what's happening in their brain when it's all just too much. Too overwhelming. To me, when it all feels out of control and I finally notice it and stop, it feels like a snow globe settling. The swirling slows down, the chaos quiets, and I can think again. The key is finally noticing that this is going on inside your brain. And, it's really hard to do. When Your Brain Feels Like a Snow Globe You're using too many words when talking. Going in circles, over-explaining, can't get to your point. If you notice you're spiraling when you talk, that's good. That's the first step. Too many things going on. Everything feels urgent and overwhelming. You're stuck or frozen but also frantic. Just notice that it's happening. Too many ideas. You're bouncing from one to another and can't seem to stick to any and see it through. Good, just start by noticing it. Spiraling negative self-talk. "Everyone else has it figured out. This is all about to fall apart." Just try to notice it when it's happening. Here's What You Can Do Just notice that it's happening. That's it. Try one of these (whatever feels doable right now): Turn your phone off. Turn your monitor off. Do nothing for a couple of minutes. Go for a short walk, even if it's just to the end of your driveway or hallway. Stare out the window. Just look. Circular breathing (breathe in through your nose, out through your mouth, like you're blowing out birthday candles). Rub your fingertips together and pay attention to all the sensations you feel. Breathe deeply into your belly. Take a sip of your drink and really notice the temperature, the taste, how it feels going down. Be Gentle With Yourself It's very hard to catch the chaotic brain when it's happening. Even if you only realize hours later..."Oh, that's what was happening this morning when I couldn't think straight"...that's still good. That's still building your awareness and noticing skills. You don't have to be perfect at this. Just start by noticing. The snow globe will settle when you give it time. Tell me, what does your busy brain feel like? P.S. A short Instagram video in the comments of Dr. Andrew Huberman demonstrating a breathing technique that's new to me. I'll be giving it a try.  Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/

For some reason today, I’m thinking about Olympic runners. The sprinters, the marathoners, and the ones who specialize in that middle distance where you have to balance sprinting with maintaining a steady pace. Each event asks something different from the athletes. And the athletes are built differently. Their bodies are designed to do very specific things, at very specific intensities, for specific durations. The same is true in a lot of sports. I love the Tour de France, and even though everyone rides the same distance, each rider has a specialty. Climbers, sprinters, those who lead the pack...all with very different strengths and different builds. I think brains work this way too. Yet...We Expect Every Brain to Run the Same Race...The Same Way In work and life, we tend to expect everyone to maintain the same pace, hour after hour, day after day. Steady output. Consistent energy. Linear productivity. For neurodivergent people, this expectation can feel brutal. Some brains go all-in at 150% effort in hyperfocus mode for a distance, but need real recovery afterward. Some days they’re at 50% and beat themselves up because they can't maintain a steady speed like everyone else. A Tool for Checking In I once heard Brene Brown describe a system she uses with her husband to check in at the end of the day. They ask each other: How much emotional energy do you have left to give tonight? One might say, “I’ve got 40%.” The other might respond, “Okay, I can cover the other 60%.” Sometimes they both come in low, and they agree to lower the bar and make adjustments to the evening. What if we used this strategy more often, especially if you’re neurodivergent and experience emotional or sensory overwhelm? What If You Tried This? Start by checking in with yourself: How much energy do I realistically have? Can I communicate that to my partner, family, my team? Or, at the very least, communicate that to yourself so you are aware. If you’re at 20%, it’s okay to say so. If you’re at 80%, step up and give more. If you're at 150%, go all in. This isn’t about fairness, it’s about honesty. And it might help you respond with more compassion (for yourself and others) instead of snapping or shutting down. You’re not a machine. Your brain may not built for a steady pace all the time. Check in with your energy. Communicate if that's what's needed. Definitely give yourself permission to work differently. And adjust accordingly. Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/

Learning to better manage emotions has changed the lives of some of my clients. And, if you're neurodivergent (especially with ADHD or autism) you may know that emotions can feel like they go from 0 to 100 in seconds. One moment you're fine, the next you're completely overwhelmed or shutdown. I'm going to share a simple framework that can help you catch those big feelings before they take over that I've been using for decades. Meet the Zones of Regulation Originally designed for kids (but surprise...it works amazingly well for adults too!), this system thinks of your emotional state like a traffic light system, but with four colors instead of three: 🔵 Blue Zone: The Slow Lane Tired, sad, bored, or sick Moving slowly, low energy Hard to focus or get motivated 🟢 Green Zone: The Sweet Spot Calm, focused, content, ready to learn This is where we do our best thinking and connecting The goal zone for important tasks and relationships 🟡 Yellow Zone: Caution Ahead Excited, worried, frustrated, or silly Energy is ramping up, but you still have some control Warning sign that you might need to use some coping strategies 🔴 Red Zone: Full Stop Angry, furious, terrified, or completely overwhelmed Fight, flight, or freeze mode activated Very hard to think clearly or make good decisions Why This Matters for ADHD and Autistic Brains Neurodivergent nervous systems often experience: Faster zone changes - Jumping from Green to Red without much Yellow warning time Longer recovery periods - It takes more time and energy to get back to Green Intense sensory triggers - Sounds, lights, textures, or social situations can push you into different zones quickly Masking exhaustion - Trying to appear "fine" all day can leave you depleted and more likely to hit Blue or Red zones Your Three-Step Zone Check System 1. Name It: "What zone am I in right now?" Just noticing and labeling your zone creates a pause between feeling and reacting. 2. Claim It: "This zone makes sense given what's happening." All zones are normal human experiences. You're not broken for having big feelings. 3. Aim for Green: "What's one small thing that might help me feel more regulated?" Small actions you could try (Note: there are a million more that will also work) Blue Zone tools: Movement, protein snack, cold water, connecting with someone Yellow Zone tools: Deep breathing, fidget toy, short walk, listening to calming music Red Zone tools: Safe space to decompress, noise-canceling headphones, weighted blanket, or calling someone you trust The Big Insight You don't have to stay in Green all the time. That's impossible and not the goal. The power is recognizing your zone early and having a few go-to strategies that actually work for YOUR unique brain. Start with just noticing your zones this week. No judgment, no pressure to change anything. Just observe: "Oh, I'm in Yellow right now" or "I woke up in Blue today." Awareness is the first step to regulation. The Zones of Regulation is a framework developed by Leah Kuypers, OTR/L. As a coach working with neurodivergent individuals, I've seen how this simple system can transform how people understand and manage their emotional experiences. Want to learn more about my work? Website: https://neuroautonomy.com/ YouTube channel: https://www.youtube.com/channel/UCt_ciMlkbqElTXqRZLLWWGg Instagram: https://www.instagram.com/genielove_coaching/