Neurodivergent Nook

Helen Neale and Diane Frainer
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Neurodivergent Nook is your go-to podcast for everything neurodivergent: from ADHD to Autism, Dyslexia, Dyspraxia and all cognitive difference! Hosted by a compassionate therapist and an experienced SEND headteacher, this podcast dives deep into the world of neurodiversity. From sharing lived experiences to offering expert advice, we cover it all to empower and support neurodivergent individuals across the globe. Whether you're seeking practical tips, heartfelt stories, or a sense of community, Neurodivergent Nook is here to help you navigate life as an ND individual. Tune in and join the conversation that celebrates neurodiversity in all its forms!

  1. 1d ago

    Neurodivergent Nook Ep16: What's in a Label - Part 1

    What’s in a Label? — Part One In Part One, Helen and Diane explore why diagnostic labels can be both helpful and harmful. They discuss how labels may give people language for their experiences and help open the door to support, while also inviting assumptions about what someone can or cannot do. Using examples from schools, late diagnosis, emotional regulation, and family experience, they argue that support should begin with listening to the person rather than relying on a diagnosis alone. The conversation also considers the stigma attached to schizophrenia and psychosis, the fear that can grow when people lack understanding, and the importance of language, identity, and compassion when talking about neurodivergence and mental health. Timestamps — Part One 00:00 Welcome and introducing the conversation about diagnoses and labels 00:35 Labels as useful information, but also a source of stigma and assumptions 02:36 How labels can affect young people’s experiences at school 05:21 The importance of asking people what support they actually need 06:01 Why diagnoses cannot fully define an individual’s needs 08:15 Fluctuating needs, emotional regulation, and lived experience 09:20 Stigma, schizophrenia, psychosis, and reducing fear through understanding 10:30 Media narratives and the harm of assumption 13:00 Identity, language, and changing attitudes to diagnosis 13:42 Closing Part One Coming in Part Two Helen and Diane continue their conversation about diagnoses and labels, returning to the questions of identity, language, understanding, and support.

  2. Sep 22

    Neurodivergent Nook Ep15: Selfcare looks different for everyone

    Helen Neale and Diane Frainer unpack what selfcare actually means for neurodivergent kids adults, and how rest can look different. Covering rest, sensory regulation and advocacy too. Connect: Helen: Neurodivergent Nook Diane: Olive Branch Consulting Key Topics: What selfcare means Diane describes self-care as something she knows she should do more of, rooted in self-compassion and prioritising herself.Helen frames it as understanding your own needs rather than adopting a generic definition. Why rest looks different for NDers Diane explains that active experiences like sea swimming can be deeply regulating and restorative.Helen shares that sitting still does not feel like rest to her, while learning about passions and special interests does. Burnout, sleep & survival mode Diane talks honestly about poor sleep, early waking, and using short morning naps just to get through the day.Discussion draws a clear line between genuine restoration and coping. Passions as selfcare Helen notes working within her special interests is a privilege, also a major source of regulation.She stresses the need to notice when something restorative starts tipping into burnout. Sensory selfcare Both speakers discuss walking as a form of selfcare, especially when it is intentional and not just a route for problem-solving.Helen shares how sensory elements like wet grass and open-toed sandals can make a walk feel restorative. Self care as a spoken commitment Saying “this is for me” out loud is presented as a powerful act of self-acknowledgement.Diane compares it to giving yourself a smile or high five in the mirror. Social rest and belonging Diane reflects on a walk with her husband and goats as a different kind of rest, social not solitary.Helen points out that rest can also mean feeling safe, connected, and socially supported. Children needing rest and energy The conversation shifts to how school and family life often leave children with too little choice and too little downtime.Helen argues that learning what restores your energy is an essential life skill. Support for young people to advocate Diane shares coaching example of a student given an hour of maths homework after a full school day, which the student knew was unmanageable.Young people need support to advocate about executive function and attention needs. School systems and unfair punishment Critique of schools punishing behaviour that is part of disability.Diane and Helen emphasise compassionate environments and better advocacy. Timestamps 00:00 Intro 01:42 The Challenge of Prioritizing Self-Care 3:32 Different Types of Rest and Their Significance 05:22 Active and Sensory Rest as Restorative Activities 07:12 Recognizing Signs of Burnout and the Need for Breaks 08:40 The Power of Small Acts of Self-Care 10:27 The Role of Environment and Sensory Experiences 12:17 Supporting Children and Advocating for Needs 13:53 Educational environments and systemc challenges 15:59 Self advocacy and systemic change 17:57 Closing Remarks and Resources

  3. Jul 28

    Neurodivergent Nook Ep14: Navigating Relationships and Friendships as Neurodivergent People

    In this episode of the Neurodivergent Nook podcast, Helen and Diane explore the complexities of friendship, social understanding, and relationship building from the perspective of neurodivergent adults. They share personal experiences, challenges, and insights on finding authentic connections, understanding social cues, and developing trust. Whether you're navigating relationships yourself or supporting neurodivergent loved ones, this conversation offers valuable reflections and practical advice.   Key topics: The social struggles faced during childhood and how masking influences relationshipsThe concept of the "double empathy problem" and mutual understanding in neurodivergent friendshipsThe importance of authenticity and vulnerability in forming meaningful connectionsRecognizing and trusting your intuition and gut feelings in relationshipsLong-term impacts of early relationship experiences, including vulnerability and relationship cyclesBuilding a support network and finding your tribe, especially post-university or after challenging relationshipsPractical advice for teenagers and young adults on safety, boundaries, and trusting oneselfThe significance of understanding different communication styles within friendships and romantic relationships  Timestamps: 00:00 - Introduction to the episode’s focus on friendships and social challenges 00:44 - Sharing childhood social experiences and the difficulty of understanding friendship signals 01:50 - The exhausting nature of masking and navigating social expectations 02:18 - The impact of social masking and the absence of clear social guidelines 03:10 - The challenges schools faced with neurodivergent students before awareness and training 04:17 - Communication differences and the effect of bluntness on friendships 04:34 - The importance of mutual understanding in comms styles 05:24 - The "double empathy problem" and need for reciprocal understanding 06:09 - Building authentic relationships by being honest about neurodivergence 07:24 - The value of finding your tribe and role of shared neurodivergent experiences 08:07 - The importance of connection in university and early adult life 09:18 - The long-term effects of diagnosis and importance of belonging 10:31 - Trust and boundaries in friendships, especially for neurodivergent individuals 11:04 - Recognizing the difference between acquaintances and true friends 12:14 - People-pleasing behaviors driven by neurodivergence and past trauma 15:00 - Recognizing toxic relationships and the importance of safety in relationships 16:19 - Trusting instincts and recognizing unhealthy relationship patterns 19:23 - Practical advice for teenagers on safety, boundaries, and trusting instincts 21:14 - The significance of self-worth and not settling for unhealthy relationships 22:24 - Listening to internal cues and safety feelings, especially for neurodivergent teens 23:29 - The challenge of change and uncertainty in relationships for neurodivergent individuals 24:46 - The role of trusted friends and familial support in overcoming relationship challenges 26:11 - Closing thoughts: trusting oneself and advocating for support   Connect: Helen: Neurodivergent Nook Diane: Olive Branch Consulting   Closing note: Remember, trusting your instincts, seeking support, and understanding your worth are vital steps towards healthy relationships. If you’re navigating similar challenges, know that you're not alone, and support is available.

  4. Jul 21

    Neurodivergent Nook Ep13: Autism, ADHD and Menopause from actual women who have lived it

    Explore the intersection of menopause, autism, ADHD, and neurodivergence in this candid conversation between Helen Neal and Diane Franer. They share personal experiences, discuss the gaps in research, and offer practical advice for neurodivergent women facing hormonal changes. In this episode The impact of menopause on neurodivergent traits like focus and emotional regulationChallenges in communication and medical support for neurodivergent women during menopauseThe importance of self-compassion and understanding your body's signalsHow hormonal fluctuations influence anxiety, fatigue, and brain fogThe need for increased research and awareness about women's health across the lifespanPractical tips: sleep, pacing, and advocating for yourself, andEncouraging open conversations with family and peers Research on menopause and neurodivergence Examining the link between ADHD symptoms and menopausal experiences: https://kclpure.kcl.ac.uk/portal/en/publications/examining-the-link-between-adhd-symptoms-and-menopausal-experienc/ ADHD experiences in perimenopause and menopause: a qualitative exploration https://www-tandfonline-com.uoelibrary.idm.oclc.org/doi/full/10.1080/18387357.2026.2673126 My own article on my personal experiences as a AuDHDer: https://ncps.com/our-voice/audhd-perimenopause-and-the-coping-mechanisms-that-suddenly-dont-work Timestamps 00:05 - Introduction to menopause and neurodivergence 01:04 - Neurodivergent traits affected by hormonal changes 02:04 - The gap in clinical discussions about neurodivergence during menopause 03:06 - Increase in diagnosis and understanding of neurodivergent women 04:00 - Personal diagnosis stories linked to menopause 04:27 - Managing emotional regulation and anxiety 05:33 - Seeking medical advice and advocating for HRT 06:23 - The challenge of supporting neurodivergent health needs 08:00 - The importance of self-advocacy with healthcare professionals 08:54 - Practical coping strategies: pacing and rest 09:54 - Recognizing and normalizing menopausal symptoms 10:43 - Sleep and fatigue management 11:07 - The societal taboos around menopause 12:23 - Accessibility of menopause support (specialist clinics) 14:21 - The impact of brain fog and forgetfulness 15:37 - Self-compassion and accepting neurodivergent traits 16:40 - The importance of community and peer support 18:35 - How biological and hormonal changes affect daily life 20:04 - The significance of planning and predictability 21:38 - Celebrating resilience and everyday achievements 23:19 - The importance of open family conversations 24:06 - Education in schools about menopause 25:08 - Call for increased research and awareness 26:03 - Closing remarks and resources Connect: Helen: Neurodivergent Nook Diane: Olive Branch Consulting A call for more comprehensive research and societal support for women navigating menopause with neurodivergence, emphasizing self-care, advocacy, and community support.

  5. Jul 14

    Neurodivergent Nook Ep12: Procrastination - Why Do I Find it so Hard to Start Things

    In this episode, Helen and Diane explore the intricate relationship between procrastination and neurodivergence, highlighting practical strategies to better support ourselves and others. Their candid discussion offers insight into the emotional and executive function challenges faced by autistic and ADHD adults. Key Topics Covered: The emotional rollercoaster of procrastination, including the role of adrenaline and dopamine in motivationHow creating self-imposed deadlines can sometimes backfire, leading to more stress and less productivityThe significance of task breakdowns, and why small, manageable tasks help overcome overwhelmThe impact of task aversion, such as avoiding phone calls or chores, and personalized coping strategiesCreative solutions like gamification and body doubling to boost task initiationThe importance of self-compassion and understanding that procrastination is a natural neurodivergent traitThe role of environmental modifications and support systems in facilitating task start and completionChallenging standard expectations for children and adults with neurodivergence and advocating for tailored support Timestamps: 00:00 - Introduction to procrastination and neurodivergence challenges 00:55 - The difficulty of starting big tasks and feeling overwhelmed 01:28 - Dopamine hits and breaking down tasks into manageable steps 01:53 - The adrenaline rush near deadlines and motivation 02:07 - Why we need pressure to initiate tasks 02:29 - Creating self-imposed deadlines and their effectiveness 03:11 - The role of neurotransmitters like dopamine in executive functioning 03:39 - Diary methods and realistic planning challenges 04:02 - Overambitious to-do lists and self-criticism 04:28 - Personal motivation for work-related tasks vs personal tasks 05:24 - How procrastination impacts finances and daily life 06:13 - The "ADHD tax" and financial consequences of procrastination 06:24 - Prioritization and interest-based task motivation 06:49 - Distractions and time management in daily life 07:07 - The limitations of lists and reliance on mental tracking 07:49 - Supporting memory with conversations and partner help 08:17 - Body doubling and the importance of social support 08:37 - Task boredom and difficulty with mundane chores 09:56 - The emotional weight of procrastination and self-criticism 10:39 - Impact of task aversion on motivation 11:49 - Creative strategies like delegating or gamifying tasks 12:15 - The benefits of helping others to motivate oneself 12:31 - Using rewards and self-initiated breaks 13:14 - The importance of immediate rewards in maintaining motivation 13:24 - Treating oneself to special breaks or outings 15:05 - How shared responsibilities can ease procrastination 16:02 - The significance of self-compassion and re-framing tasks 16:33 - The messages we tell ourselves about laziness and worth 17:00 - Task switching as a core challenge in procrastination 18:32 - Supporting children with executive function challenges 20:03 - Supporting neurodivergent children with tailored scaffolding 20:37 - The importance of understanding and patience from adults 21:05 - Challenging societal expectations around productivity 22:09 - The systemic pressures in educational settings and support gaps Connect: Helen: Neurodivergent Nook Diane: Olive Branch Consulting

  6. Jul 7

    Neurodivergent Nook Ep11: Proprioception and Why you Struggle with Spatial Awareness

    Proprioception and neurodivergence: Understanding your position in the world In this episode of Neurodivergent Nook, Helen and Diane explore the often overlooked sense of proprioception—the body's awareness of its position and movement. They discuss real-life experiences, sensory challenges in daily routines, and practical insights for supporting neurodivergent individuals in various settings. Main Topics Covered What is proprioception and how does it differ among individualsPersonal stories of proprioceptive challenges, including driving and movementSensory regulation strategies, like hugging, body scans, and barefoot groundingThe impact of proprioceptive differences in school environments and workspacesPractical tips for respecting bodily autonomy through permission and sensory support In this episode Helen shares her difficulties with spatial awareness and driving, highlighting how proprioceptive differences affect safety and confidenceDiane discusses her experiences with sensory regulation, including outdoor vs indoor sensory inputThey emphasize the importance of asking permission before touch and tailoring sensory activities to individual needsExamples of effective accommodations, such as sensory breaks and inclusive design in workplacesThe significance of body awareness practices for emotional regulation and sleep Timestamps 00:00 - Introduction to proprioception & relevance for neurodivergent individuals 00:37 - Helen introduces personal proprioceptive challenges, especially in driving 02:13 - Driving anxiety linked to proprioceptive disconnects; learning to navigate edges 03:37 - Comparing personal experiences with driving success after practice 04:49 - Role of feedback and response in developing proprioceptive skills 05:36 - How sensory sensitivities impact everyday tasks, like parking and crowded spaces 06:39 - Differences in indoor versus outdoor sensory responses, and managing crowds 07:34 - Importance of physical contact, like hugs, in regulation and consent 08:40 - Supporting children and adults with proprioceptive needs through gentle input 09:20 - Respecting boundaries and autonomy during sensory activities 10:04 - Risks of uninvited touch for neurodivergent people 11:15 - School environments and need for tailored sensory strategies 12:02 - Impact of school routines on proprioceptive regulation and behavior 13:24 - "One size doesn't fit all" approach to sensory breaks in education 14:14 - How unregulated sensory systems influence behavior 15:03 - Creative workplace accommodations 16:09 - Simple sensory self-care practices, such as grounding barefoot and body scans 17:10 - The power of listening to your body's signals for regulation 18:13 - Practical grounding techniques to calm the nervous system before sleep 19:06 - The importance of footwear choices and sensory-friendly environments in schools 20:06 - Advocating for greater understanding and accommodation of proprioceptive needs 21:13 - Final tips: listening to our body / respecting sensory boundaries 21:46 - Closing thoughts on sensory awareness / neurodivergence Connect: Helen: Neurodivergent Nook Diane: Olive Branch Consulting This episode offers valuable insights into proprioception and how it shapes movement, regulation, and everyday confidence, while emphasising the importance of sensory awareness, compassion, and practical support to foster autonomy and well-being.

  7. Jun 30

    Neurodivergent Nook Ep10: Understanding Guilt and Shame as Neurodivergent Individuals

    Understanding Guilt and Shame as Neurodivergent People In this episode of Neurodivergent Look, Helen and Diane explore the complex emotions of guilt and shame, especially through the lens of neurodivergence. They share personal stories and professional perspectives, uncovering how these feelings manifest in everyday life and strategies to foster self-compassion. Key Topics Covered: The difference between guilt and shame and how they show up in neurodivergent experiencesPersonal anecdotes illustrating daily feelings of guilt regarding parenting, work deadlines, and social expectationsThe impact of perfectionism and the unrealistic pursuit of doing everything perfectlyHow childhood experiences and societal expectations intensify feelings of guilt and shameThe role of understanding one's neurodivergent diagnosis in managing emotional responsesThe importance of self-compassion and therapeutic work in healing chronic shameRecognizing and navigating feelings of guilt in professional settings, including public speakingThe long-term effects of guilt and shame stemming from childhood and caregiving rolesStrategies for fostering emotional regulation and resilience through awareness and education Timestamps: 00:00 - Introduction to guilt vs. shame and their significance 01:13 - How guilt and shame manifest in professional roles as neurodivergent individuals 02:36 - Small daily guilt triggers: parenting and responsibilities 04:21 - Childhood roots of guilt and societal commentary 05:21 - The impact of perfectionism on feelings of guilt 06:20 - Challenging unrealistic standards and being kinder to oneself 07:40 - Pressure of performance and fears of failure in leadership roles 09:10 - Understanding misunderstandings and social norm differences 10:29 - Recalling childhood experiences of guilt and anxiety 11:33 - The discomfort of social judgment and public speaking 13:07 - The guilt of saying no and setting boundaries 14:07 - The difficulty of exposure and vulnerability in presentations 15:00 - Guilt related to childhood trauma and the role of caregiving in neurodivergence 16:43 - Parenting guilt and managing day-to-day interactions positively 17:04 - Imperfection in parenting and self-forgiveness 18:10 - Experiences of guilt among foster children and their lifelong impact 19:53 - The importance of therapy and support for healing childhood guilt 21:18 - Reflection on childhood responsibilities and their effects into adulthood 22:58 - The deep-seated desire to please authority figures from a young age 23:38 - The significance of awareness and understanding trauma and emotional triggers 24:28 - Recognizing sensory and exposure anxiety as sources of guilt 25:51 - The journey of self-compassion and emotional regulation 27:01 - Managing chronic shame and internal self-rejection 28:22 - The process of therapeutic insight and perspective shift 30:01 - Unpacking intense feelings with safe, compassionate space 31:11 - Role of societal and familial trauma in shaping guilt and shame 32:40 - Encouragement for ongoing self-awareness and seeking support Connect with: Helen: Neurodivergent Nook Diane: Olive Branch Consulting This episode offers valuable insights into understanding the sources of guilt and shame, emphasising the importance of compassion, awareness, and therapeutic support to foster healing and well-being.

  8. Jun 16

    Neurodivergent Nook Ep9: Quick Guide to Neurodivergent Self-Compassion

    Lightning Guide to Self-Compassion for Neurodivergent Mind This final episode in season 1, dives into the nuances of self-compassion from lived experience of neurodivergent individuals. Diane and Helen explore practical ways to nurture kindness inward, especially for those with autism and ADHD, emphasising the power of awareness, visualisation and neuroplasticity. Key Topics: The difference between self-care and self-compassionHow neurodivergent conditions influence self-talk and self-criticismPractical strategies: mindfulness, sensory anchors, and visualizationsRecognizing and challenging negative inner voicesThe impact of trauma and negative narratives on self-loveThe importance of community, relationships, and hope for healing In this episode: How to distinguish self-compassion from simple solitude or self-careThe role of the inner critic and ways to gently challenge itVisualizing a compassionate other—therapist, younger self, or symbolic figureThe importance of neuroplasticity in rewiring negative self-narrativesPractical tips: starting a gratitude journal, mindful breathing, and self-acceptanceThe effects of lifelong criticism and trauma on self-worth, with pathways to recovery Timestamps: 00:00 - Introduction to neurodivergent perspectives on self-compassion 00:37 - Defining self-compassion versus self-care 01:15 - Forgiveness and kindness inward 02:31 - Recognizing unhelpful inner dialogue during walks 03:23 - Challenging negative thoughts and forgiving mistakes 04:40 - Supporting neurodivergent clients with critical inner voices 05:24 - Patience and incremental change in self-compassion practice 06:11 - Celebrating small wins and positive moments 07:38 - Impact of diagnosis on self-perception 08:42 - Visualizing and externalizing compassionate inner voices 09:52 - Sensory regulation and mindfulness practices 10:45 - The influence of childhood criticism on adult self-talk 12:33 - The importance of neuroplasticity and rewiring negative patterns 13:18 - Cognitive differences like alexithymia and implications for self-compassion 14:37 - Understanding how trauma impacts self-esteem over decades 16:24 - The long-term effects of criticism and emotional wounds 18:07 - Practical little daily acts for self-kindness 18:42 - The power of visual affirmations and mindfulness 20:23 - Building a gratitude practice and its benefits 21:24 - Challenges in forming new, positive habitual self-talk 22:45 - Hope, healing, and the ongoing process of rewiring the brain 24:36 - Supporting children and young people with trauma histories 25:50 - The importance of patience, love, and community in healing Connect with: Diane: Helen: Neurodivergent Nook Diane: Olive Branch Consulting

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About

Neurodivergent Nook is your go-to podcast for everything neurodivergent: from ADHD to Autism, Dyslexia, Dyspraxia and all cognitive difference! Hosted by a compassionate therapist and an experienced SEND headteacher, this podcast dives deep into the world of neurodiversity. From sharing lived experiences to offering expert advice, we cover it all to empower and support neurodivergent individuals across the globe. Whether you're seeking practical tips, heartfelt stories, or a sense of community, Neurodivergent Nook is here to help you navigate life as an ND individual. Tune in and join the conversation that celebrates neurodiversity in all its forms!

Information

  • Creator
    Helen Neale and Diane Frainer
  • Years Active
    2026
  • Episodes
    16
  • Rating
    Clean
  • Copyright
    © 2026 Helen Neale and Diane Frainer
  • Show Website
    Neurodivergent Nook