As neurodivergents, we know the workplace can feel like a maze of sensory overload, scattered thoughts, and endless to-dos. 

Mental clarity, that calm, focused state where our brains fire on all cylinders, can feel elusive. 

But it’s not impossible  

Why Mental Clarity Matters

For neurodivergent folks, clarity isn’t just about productivity, it’s also about:

• Feeling in control

• Reducing overwhelm

• And showing up as our best selves

Whether you’re juggling meetings, deadlines, or open-plan office chaos, a clear mind helps you

• Ask the right questions

• Stay coherent

• And tackle challenges without burning out

Below is a mental clarity toolkit I’ve been using for some time:

1) Exercise 🏃‍♂️

This is a perfect tool for me, especially when I’m stressed or when I have a lot on my mind.

Some of us neurodivergents may not be great at handling stress, I would advocate to start with finding some sort of exercise to release that stress!

It enables me to think clearly. The choice of exercise might be different for each individual.

I like different exercises for the sake of novelty. Yoga, Gym, cycling, soccer, running. Find what works for you!

2) Sleep 😴

I must confess this is a challenge for me sometimes, but each time I get my sleep in, I feel great, my mood is lifted, I’m less irritable,

I’m the best version of myself when I get sufficient sleep.

As an overthinker sometimes, I sleep better when I’ve exercised during the day.

3) Writing things down ✍️

Whenever my brain is fried or I have a lot of sh!t on my mind, I also find that putting things into pen and paper helps me structure and organize my thinking.

i) Journaling:

If I’m feeling emotional about something and I’m not prepared to discuss it with another human, journaling is my go-to.

It helps me dissect how I’m feeling, gather my thoughts and emotions, and not hold back. I have a mental offload, and I also sleep better.

ii) Bullet journaling:

Have you ever played the Sims before? The game where you process things systematically?

I find that bullet journaling offers me that feelings, especially when work is complex, or I have minimal interest in a task I’m conducting.

It essentially helps me break the task down little by little, enabling me to stay on track.

4) Staying organised

“Everything has its place and there’s a place for everything”

This is perhaps easier said than done, especially for those who don’t have the best executive functions and working memory.

Each time I’m able to stay organized with my life, from the clothes I’m wearing for the week ahead of work, to my work calendar, kids’ party etc. I’m able to see ahead and have a clearer road map of how my days and weeks are looking.

I’m not shocked by any surprises and should something unexpected arise, I’m in a better position to rejig things vs not being organised.

Living in firefighting mode or on edge is thrilling at times, but after a while it gets tiring and it’s not fair to my loved ones.

5) Eating Right

“You are what you eat”

I spent years thinking it was okay and acceptable to have those lunchtime slumps at work.

Since making adjustments to my diet, such as:

• Reducing my carbohydrates and

• Reducing my junk food intake

I feel:

• Like a new human being

• Sharper

• More focused

• Less tired and brain fogs

6) Limit Distractions 🎧

Having fewer things to pull our attention from pillar to post is helpful to us neurodivergents.

We can get more done.

Try putting your phone on do not disturb mode, muting social media stuff, etc. If I succumb to the allures of the distracting world, I feel overstimulated…

It’s critical that I keep the distraction at bay.

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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.