For individuals who are neurodivergent—whether they are on the autism spectrum, have ADHD, experience dyslexia, or live with other cognitive differences—mindfulness may seem like an elusive or frustrating practice at first. Traditional mindfulness techniques, which often emphasize calm, stillness, and focus, can feel particularly challenging for those whose brains naturally operate in unique or non-linear ways. However, mindfulness can be an incredibly beneficial tool for neurodivergent individuals, offering a path toward greater self-awareness, emotional regulation, and overall well-being.

​What is Neurodivergence?
Neurodivergence refers to the concept that neurological differences, such as ADHD, autism, dyslexia, dyspraxia, and others, are simply variations of the human brain rather than disorders that need to be fixed. People who are neurodivergent often process the world differently, and their unique ways of thinking, feeling, and behaving are part of who they are. These differences can bring both challenges and strengths, and understanding how to work with them—rather than against them—is key to thriving.
Mindfulness and Its Benefits for Neurodivergent IndividualsMindfulness, at its core, is about being present in the moment with full awareness, without judgment. For neurodivergent individuals, this practice can offer several advantages:

1. Improved Emotional Regulation: Many neurodivergent people experience intense emotions or have difficulty regulating their emotional responses. Mindfulness encourages observing emotions without getting overwhelmed by them. With consistent practice, mindfulness can help individuals notice and name their emotions in real-time, which can lead to more measured responses in challenging situations.
2. Enhanced Focus and Attention: ADHD, for example, can make it difficult to sustain focus for extended periods. Mindfulness can help train the brain to gently refocus when distractions arise. Mindfulness practices like focusing on the breath or engaging in grounding exercises can improve attention span and increase the ability to concentrate over time.
3. Reduced Anxiety and Overwhelm: Many neurodivergent individuals, particularly those with autism or ADHD, may struggle with sensory overload or experience heightened anxiety. Mindfulness practices that involve body awareness, such as deep breathing or a body scan, can help manage these sensations and bring a sense of calm when feelings of overwhelm arise.
4. Cultivating Self-Compassion: Mindfulness helps individuals approach their thoughts and behaviors with curiosity and compassion, rather than judgment. Neurodivergent individuals, who may have internalized societal expectations of “normal” behavior, often face negative self-judgment. Mindfulness allows them to shift towards self-acceptance and recognize that their neurological differences are valid and valuable.

Adapting Mindfulness for Neurodivergent Needs
Traditional mindfulness practices may not always be the best fit for neurodivergent individuals, especially if they rely on stillness, silence, or long sessions of focus. The beauty of mindfulness, however, is that it is adaptable. Here are some ways to adjust mindfulness techniques to better suit neurodivergent brains:

1. Shorter, More Frequent Sessions: For those who struggle with sustained attention, starting with brief mindfulness practices (even just 2–5 minutes) can be more effective. You can gradually increase the duration over time, but the key is consistency. Short bursts of mindfulness throughout the day can add up to significant benefits.
2. Movement-Based Mindfulness: Sitting still for long periods of time might be uncomfortable or impractical for some neurodivergent individuals. Incorporating movement, such as mindful walking, yoga, or even fidgeting, can be just as effective. These activities allow the mind to stay engaged while still fostering presence and awareness.
3. Sensory-Friendly Practices: Mindfulness can be adapted to address sensory sensitivities. If bright lights or loud sounds are overwhelming, try mindfulness practices in a quieter, dimly lit environment. If you struggle with physical discomfort, consider using tools like weighted blankets, soft clothing, or noise-canceling headphones while practicing mindfulness.
4. Using Technology: Apps designed to help with mindfulness can be an excellent resource. For instance, there are apps with guided meditations that are short, visual-based, or even include calming sounds. These tools can provide structure, reminders, and a sense of safety, making mindfulness more accessible.
5. Mindfulness through Routine: For individuals with autism or ADHD who thrive on routines, incorporating mindfulness into daily activities like eating, brushing teeth, or washing hands can be a great way to practice without setting aside additional time. Focusing on the sensory experience of the task—how the water feels, the sound of chewing, or the scent of soap—can bring mindfulness into your life in a natural way.
6. Self-Compassion and Patience: It's important to remember that mindfulness is not about "getting it right" or achieving a state of perfect calm. For neurodivergent individuals, mindfulness can be a practice of accepting that the mind may wander or that emotions may feel intense. The goal is not perfection, but to develop a greater sense of awareness and self-compassion.

Overcoming Common Challenges
Mindfulness practice can be a challenge for anyone, but neurodivergent individuals may face additional barriers, such as difficulty with focus, sensory sensitivities, or social anxiety. Here are some ways to address those obstacles:

• Mindfulness Isn’t About Emptying the Mind: Neurodivergent individuals often have active, racing thoughts. Mindfulness doesn’t require clearing the mind; rather, it’s about noticing those thoughts and letting them pass without judgment. If your mind wanders, gently guide it back to the present moment.
• Sensory Sensitivities: For those with heightened sensory sensitivity, mindfulness can feel overwhelming. Start with a practice that’s less about stillness and more about awareness—like a short walk outside or listening to soothing sounds. Use what works for you, even if that means altering the traditional mindfulness approach.
• Patience is Key: It can be easy to become frustrated when mindfulness doesn’t feel “easy” or “effective” right away. It’s important to recognize that mindfulness is a skill that takes time to develop. Setbacks are normal, and being kind to yourself during these moments is part of the practice.

The Long-Term Benefits of Mindfulness for Neurodivergent Individuals
Mindfulness isn’t a quick-fix solution, but when practiced over time, it can lead to profound changes in how neurodivergent individuals navigate the world. Regular mindfulness practice can:

• Build greater self-awareness and understanding of one’s own thought processes, helping individuals make more informed decisions about their actions and emotions.
• Foster resilience in the face of challenges by building mental flexibility and emotional coping strategies.
• Improve quality of life by promoting relaxation, decreasing anxiety, and helping to manage the stress that can come with navigating a world that’s not always designed for neurodivergent people.

Conclusion
For neurodivergent individuals, mindfulness offers a flexible and powerful tool to increase self-awareness, emotional balance, and overall well-being. By adapting mindfulness to suit their unique needs, individuals can unlock its transformative benefits and cultivate a deeper sense of self-acceptance. Whether it’s through short, movement-based practices or through integrating mindfulness into everyday routines, the journey toward mindfulness can be both empowering and life-enhancing.
Ultimately, mindfulness isn’t about changing who you are—it’s about understanding and accepting yourself more deeply, exactly as you are. And that can make all the difference.

If you are interested in attending a mindfulness class or booking a short course, we have a specific offering for women run by our sister business, Tay Wellbeing: Women & Families. Please see  https://www.taywellbeing.co.uk/  or https://www.facebook.com/taywellbeing/ for more details.

As we step into the new year, it’s common to reflect on the past and set intentions for personal growth in the months ahead. For many, this means crafting New Year’s resolutions. Whether it's aiming to lose weight, adopt healthier habits, or learn new skills, the new year can offer a fresh slate. But what does the science say about why we make resolutions, and why do so many of them not last? In this blog post, we’ll dive into the psychology of New Year’s resolutions, exploring how to make them more achievable and long lasting.

Why Do We Make New Year’s Resolutions?
At their core, New Year’s resolutions are a form of goal-setting, a psychological process deeply tied to motivation and self-improvement. According to psychological research, milestones like the start of a new year, a birthday, or even the beginning of a new week can be powerful moments to reflect on who we've been and who we want to be. This psychological reset helps us create a mental “clean slate,” making it easier to set goals and commit to them and break free from old habits that no longer serve us.

Why Do New Year’s Resolutions Not Last?
While many of us start the year with optimism and ambition, studies show that a significant number of people don't stick to their resolutions longer term. One study found that nearly 80% of people abandon their New Year’s resolutions by February. So, why do these well-intentioned goals often falter?

1. Unrealistic Expectations
   The excitement of a new year can lead to overly ambitious resolutions. Setting goals that require significant transformation such as “get fit” or “be more productive” can overwhelm us. Without clear, measurable goals, it becomes hard to gauge progress or stay motivated. Goals that are too big can feel insurmountable, making it easier to give up.
2. Lack of Specificity
   The more specific a goal, the easier it is to take actionable steps toward achieving it. Resolutions like “exercise more” or “eat healthier” lack the clarity needed to form a plan. Psychologists recommend breaking down broad resolutions into smaller, concrete goals, such as “jog for 20 minutes two times a week” or “drink a pint of water when wake up every day.”
3. Failure to Build Habits
   Change doesn’t happen overnight. When it comes to New Year’s resolutions, success often depends on building new habits—consistent actions over time. Research in habit formation suggests that it takes an average of 66 days for a new behaviour to become automatic. Without patience and consistency, even the most well-intentioned resolutions can quickly lose steam. Think about lifestyle change, and plan for how your habit can realistically fit in your daily routine. 
4. Lack of Social Support
   Having a support system increases the likelihood of success in achieving long-term goals. Studies have shown that individuals who have social support—whether from friends, family, or online communities—are more likely to follow through on their resolutions. Accountability partners provide encouragement, feedback, and motivation, making the process less isolating. This can be particularly helpful when we you are neurodivergent, as your accountability partner could help to get you started, if you struggle to focus in this way. 

How to Make Your Resolutions Stick: The Psychological Approach
Instead of setting yourself up for failure with unrealistic or vague resolutions, here are some psychology-backed strategies to help you stay on track:

1. Set SMART Goals
   The SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—is one of the most effective ways to structure resolutions. This approach ensures your goals are clear, realistic, and trackable. For example, instead of “read more books,” try “spend 10 minutes before bed reading, twice a week" and chances are you will do much more than this and get an extra boost! 
2. Focus on the Process, Not Just the Outcome
   Instead of fixating on a distant end goal (e.g., losing 20 pounds), focus on the actions you can take every day. Creating small, manageable habits makes success more sustainable. For instance, instead of setting a goal to run a half marathon right away, start by committing to a 10-minute daily walk and gradually increase your activity level. This way you can review your goals and keep them realistic on an ongoing basis. 
3. Practice Self-Compassion
   The road to change isn’t always smooth. Everyone encounters setbacks. When things don't go to plan avoid harsh self-criticism. Research shows that people who practice self-compassion are more likely to bounce back from failure and stay motivated to try again. Treat yourself with kindness and remember that progress, not perfection, is the goal. Focus on what you have achieved, rather than what you haven't.
4. Visualize Your Success
   Mental imagery is a powerful tool for reinforcing behaviour change. Visualizing yourself achieving your goal—whether it's exercising, eating healthy, or accomplishing a project—can boost motivation and enhance performance. Studies suggest that imagining the process and the positive feelings associated with success can increase the likelihood of following through.
5. Track Progress and Celebrate Milestones
   Keeping track of your progress helps maintain momentum. Whether it’s through a journal, an app, or a simple checklist, seeing tangible evidence of your improvements can fuel your motivation. Celebrate small wins along the way—each step forward is worth acknowledging and reinforces your commitment to the goal.

Conclusion
While New Year’s resolutions may seem like a fleeting tradition, the desire to improve ourselves is rooted in our psychology. By understanding the science behind goal-setting and motivation, we can set ourselves up for more sustainable success. Remember: setting realistic, specific goals, creating new habits, practicing self-compassion, and seeking support can increase your chances of following through. Rather than viewing resolutions as an all-or-nothing endeavor, embrace them as a journey of self-growth—one small step at a time.
As you embark on your New Year’s resolutions, take a moment to reflect on the process rather than solely focusing on the outcome. Changing your lifestyle takes time, and persistence is key. Here’s to a year of growth, self-compassion, and meaningful progress!

Managing our wellbeing over Christmas can be particularly challenging due to the pressures and expectations often associated with the holiday season. Here are some strategies to help maintain mental wellbeing during this time:
1. Set Realistic Expectations

• You don't have to be perfect: Christmas often comes with expectations of perfect family gatherings, elaborate meals, and flawless celebrations. Set realistic goals for yourself and acknowledge that it’s okay if everything isn’t perfect.
• Limit social commitments if you find you become drained by them: You don’t need to attend every event. Focus on quality time with the people you want to see, and say no if you feel overwhelmed.
• Allow yourself to experience a variety of emotions: This time of year can bring up loss and grief as well as being a time of coming together. It is normal to feel a mix of feelings, notice what you needs and look after yourself as best you can. 

2. Look after yourself

• Rest and relaxation: Take time for yourself, whether it's a short walk, listening to music, gaming, reading a book, or having a quiet cup of tea. Ensure you get enough sleep, as lack of rest can worsen feelings of stress or anxiety.
• Stay active: Physical activity can be a great stress reliever. Remember to move - a walk, stretching or whatever exercise you enjoy will likely boost your mood and energy levels. This might just be for 5 - 15 minutes, it all counts. Moving can help us gain a sense of achievement and be a helpful change of scene/activity to break up the day.
• Mindfulness and meditation: Simple mindfulness exercises or meditation can help calm your mind, reduce stress, and improve your emotional resilience. You can find plenty of guided tracks on YouTube, Spotify, and on apps such as Insight Timer, Calm, Balance. If you don't want to do a specific exercise, why not aim to give your full attention to daily tasks, so for instance, when you are doing the dishes or making a coffee, notice when your mind starts to wander and bring it back to the task at hand - describe to yourself what you are doing and what you notice with your senses. Practicing being mindful like this, even for just a few minutes, can help you feel more present and attentive.

3. Maintain Healthy Boundaries

• Set emotional boundaries: If family dynamics become overwhelming, give yourself permission to step away or take a break. It’s important to protect your emotional wellbeing.
• Balance time with others: If you’re feeling socially drained, it’s okay to ask for some alone time to recharge. Communicate honestly with your family and friends about your needs. 
• It's important to note that when we start to set boundaries that perhaps we usually wouldn't or haven't before, that other people might react to them in a way we didn't expect. Often this is because the boundary comes as a surprise. Don't take this as a reason not to set boundaries, but just notice that you and others around you might need some time to adapt to the change. 

4. Reach Out for Support

• Talk to someone: If you’re feeling lonely or anxious, reach out to a friend, family member, or support service. You are not alone in needing support, we don’t have to face difficult thoughts and emotions alone. 

5. Manage Financial Stress

• Avoid overspending: The financial pressures of gift-giving, travel, and events can lead to stress. Stick to a budget and remember that the value of your presence and thoughtfulness is more important than expensive gifts.
• Practice gratitude: Focus on the non-material aspects of the holidays, such as spending quality time with loved ones or enjoying festive traditions.

6. Nourish Your Body and Mind

• Eat healthily: It tends to be part of British culture to indulge at Christmas, so be prepared that this may impact your energy levels and mood. Continue to eat plenty of nutrient-rich foods  alongside the treats that come at Christmas. Notice if you feel pressured to eat more than you usually would and make a conscious decision about whether you want to do that.
• Stay hydrated and limit alcohol: Drinking alcohol, or more than usual, can increase feelings of anxiety and depression. Drink plenty of water and try to keep alcohol consumption moderate.

7. Remember your values

• Focus on what brings joy: Think of what matters to you, whether that is the traditions of Christmas time, or treating it just like any other day, and being okay with that. 

8. Seek Professional Help If Needed
If you’re experiencing emotional distress or feel like your mental health is declining, seek professional help:

• Samaritans is open 24/7 and can be accessed by calling 116 123
• Hope Point is open 24/7 and can be accessed in person at 4 South Ward Street, Dundee, DD1 1PN or on 0800 955 0008
• Papyrus (For people under 35 years or for those concerned about a young person) is open 24/7 and can be accessed by calling 0800 068 41 41 or text 88247
• You can also call NHS24 on 111 for crisis support 
• If you or someone you know is actively at risk of causing significant harm to themselves or death call 999 immediately

The holidays are a time where domestic abuse rates increase. If you are at risk of harm from your partner or expartner or family member please contact the relevant organisations to start to get help:

• Scottish Women's Aid/ Scotland's Domestic Abuse & Forced Marriage Helpline at sdafmh.org.uk, on 0800 027 1234 or text/whatsapp 07401288595
• Abused Men in Scotland at abusedmeninscotland.org or on 03300949395
• FearFree for LGBTQ+ informed support at fearfree.scot or on 01316247270 (Not a support line but for enquiries about referring yourself) 

Christmas can be a time of both joy and stress. By practicing self-compassion, setting boundaries, and reaching out for support, we can all better manage our mental health and feel well during the holiday season.