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Father’s Day edition of the newsletter!

I’m a neurodivergent dad, and fatherhood is a huge part of who I am. Even as a kid, I dreamed of being a dad one day.

I’m pretty sure my dad is neurodivergent, though he’s not getting assessed anytime soon.

Growing up, I didn’t always understand my dad’s ways. After my diagnosis, things started to click.

Now, as I tackle similar challenges raising my kids, I understand him even more.

But knowing better comes with this pressure to do better. As a kid, I made mental notes of stuff I’d do differently as a dad. Let me tell you, I’m humbled!

Some things I thought would be easy to change? Not even close. Our brains are wired a certain way, not an excuse, just the reality.

This isn’t about knocking my dad. I’m so grateful for him; I wouldn’t be me without his role in my life.

This is a reflective moment for us, neurodivergent dads, parents, and future parents.

Before I had kids, I knew I had to work on myself, even before my diagnosis. Feeling different as a kid pushed me to focus on growth early.

I remember watching the Tyson Fury documentary on Netflix (the boxer). He’s a neurodivergent dad too, dealing with

• ADHD

• Bipolar disorder and

• Depression

You can tell he’s a good guy, just misunderstood, maybe even by his kids at times. It hit home for me, and I bet it does for some of you.

So, here are a few things I’m working on to be a better neurodivergent dad:

Chat to Others

Connecting with others in the same boat is huge!

I’m lucky to have dad mates who are either neurodivergent or deal with mental health stuff like anxiety or depression.

Here’s the tough stuff: men are more likely to die by suicide than women. Neurodivergent folks, like those with autism or ADHD, also have a higher chance of struggling with suicidal thoughts.

Throw being a dad in there… That’s like carrying a double load. The challenges of being a dad plus neurodivergent make things heavier.

So, let’s look out for each other. A quick chat with a mate can lift a massive weight.

Exercise

I bang on about exercise in nearly every newsletter, and for good reason!

It’s a lifeline for our mental health and brain wiring. For neurodivergent guys like us, exercise is a superhero.

Science says it boosts dopamine and serotonin (brain chemicals that can be off with ADHD or autism).

• A 30-minute jog,

• Cycle, or

• Brisk walk

A few times a week can

• Sharpen focus

• Cut impulsivity

• Lowers stress

• Calms sensory overload and drops anxiety

Keeping us steady when life’s intense. Long story short: moving your body helps you show up stronger for your family!

Mindfulness

Then there’s mindfulness, think

• Meditation

• Therapy or

• Prayer

These are solid tools to keep our

• Thoughts

• Emotions, and

• Actions in check.

I’ve been lucky to do cognitive behavioral therapy (CBT), and the techniques I learned are like second nature now when things get rough.

CBT is awesome for rewiring how we handle stress or negative spirals, especially for neurodivergent minds.

Not sure where to start?

Check with your workplace, some offer free therapy or mental health support through Employee Assistance Programs.

Even five minutes of deep breathing or a quiet prayer can ground you, helping you be the dad you want to be.

Final Thoughts

This Father’s Day, let’s take a sec to reflect. Being a neurodivergent dad can feel like a wild ride, with highs, lows, and plenty of lessons.

I’ll probably do something quiet with the family. Just keeping it simple and calm.

If you enjoyed this post, or know people who can benefit from it. Please spread the word. They can subscribe at neurodiversediary.io/subscribe

Lastly,

Stay Different,

The AuDHD Exec

Disclaimer: I am not your psychiatrist, coach, doctor. Neurodiverse Diary does not provide medical services or professional counselling and is not a substitute for professional medical care. Everything I publish represents my opinions, experience, not advice.