Stuff that actually helps
Curated for ADHD, autistic, AuDHD, and neurodivergent brains. Organized so you can find things even when your brain is doing that thing it does.
Making sense of your brain
Getting a diagnosis — or figuring out you're neurodivergent without one — can feel like finally getting the instruction manual for yourself. These resources help.
CHADD (ADHD)
The leading nonprofit for ADHD information, run by professionals and people with ADHD. Solid research-backed content without the doom-scrolling energy.
Visit CHADDAutism Self Advocacy Network
Run by autistic people, for autistic people. ASAN operates on a "nothing about us without us" principle. The gold standard for autistic-led advocacy.
Visit ASANOur Glossary
Not sure what AuDHD, RSD, or masking actually mean? We've got plain-language definitions for the terms that keep showing up.
Browse the glossaryADDitude Magazine
One of the most comprehensive ADHD resources online — covers adults, kids, relationships, work, and comorbidities. Heavy on practical, real-world advice.
Visit ADDituder/ADHD & r/autism
Sometimes you just need to hear "oh my god, me too." Both communities are large, generally supportive, and full of people sharing what actually works for them.
r/ADHDEmbrace Autism
Research-backed autism information with a positive, identity-affirming approach. Also has one of the more thorough collections of self-assessment tools available online.
Visit Embrace AutismThings that help your brain work
Not every tool works for every brain. But these have strong track records with neurodivergent folks. Try them, skip what doesn't fit.
Time Timer
A visual timer that shows time passing as a shrinking red disc. Sounds simple. It is. Also genuinely life-changing for time-blind brains. Available as an app and a physical device.
Time TimerNotion
Infinitely flexible — which is either a dream or a nightmare depending on your brain. Best used with a simple template. Good for body-doubling with yourself via to-do pages.
NotionBrain.fm
AI-generated music designed specifically for focus. Different from lo-fi playlists — it uses functional neuroscience to keep your brain in the zone. Many ADHD folks swear by it.
Brain.fmFocusmate
Virtual body-doubling. You schedule a 25- or 50-minute session, get matched with a stranger, turn your cameras on, and work silently together. Wildly effective for ADHD brains.
FocusmateGoblin Tools
A free AI-powered toolkit built for neurodivergent people. Breaks tasks into tiny steps, judges tone in messages, and more. The Magic To-Do is genuinely excellent.
Goblin ToolsRoutinery
A routine-building app that breaks habits into timed steps and guides you through them. Especially helpful for morning and bedtime routines — the transitions that are hardest for ND brains.
RoutineryIf you're struggling right now
Neurodivergent people experience mental health crises at higher rates. If you're in a hard moment, please reach out. These are real people, not bots.
988 Suicide & Crisis Lifeline
Call or text 988 from anywhere in the US. Available 24/7. You don't have to be suicidal to call — if you're in crisis, that's enough.
Crisis Text Line
Text HOME to 741741. Free, confidential, 24/7. Great if calling feels too hard or overwhelming — texting is a completely valid option.
Crisis Text LineNAMI Helpline
The National Alliance on Mental Illness helpline: 1-800-950-6264. Monday–Friday, 10am–10pm ET. Also has a text option (text NAMI to 741741).
NAMI HelplineInternational Association for Suicide Prevention
Outside the US? IASP maintains a directory of crisis centers around the world. Find the resource that's right for your country.
Find a crisis centerNot a crisis, but not okay either? That's still valid. Consider reaching out to a therapist who specializes in neurodivergent clients — Psychology Today's therapist finder lets you filter by specialty. Find a therapist →
Help us make this better
This list is a living thing. If there's a resource that's made a real difference for you, send it our way.
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