Summer brings a unique set of challenges and opportunities, especially for neurodivergent adults. The juggling act of managing a day job, caring for children, and maintaining your own mental well-being can feel overwhelming. The unpredictability of the season, coupled with the split focus between home and work, can test your resilience. This blog aims to provide you with strategies to support your basic needs, manage your sensory environment, and use organisational tools to help you navigate the tricky summer months.
Balancing Work and Home Life
Balancing work and home life during the summer can be particularly daunting. For many neurodivergent adults, the summer months mean having children at home while still needing to maintain work responsibilities. This can lead to feelings of guilt or comparison with others who seem to be managing better. Additionally, the workplace dynamic changes with colleagues on holiday, leading to depleted teams and an increased workload. Maybe you struggle with taking time away, switching off, handing tasks over, or returning to an overwhelming email inbox and a lengthy to-do list. The constant switch between professional tasks and parenting duties can be mentally exhausting, and comparing yourself to others and feeling inadequate can be a significant source of stress.
Managing the Unpredictability of Summer
The unpredictability of summer can exacerbate these feelings. The weather, changes in routine, and the need to adjust to different sensory inputs, like heat, can be particularly challenging. Increased temperatures can lead to discomfort and dehydration, difficulty sleeping can result in fatigue and reduced productivity, and forgetting to stay hydrated can affect your physical and mental health.
Supporting Your Basic Needs
Setting yourself up for success during the summer involves supporting your basic needs. Staying hydrated is crucial; keep a water bottle with you and set reminders to drink water regularly. Managing your sensory environment can also help; use fans, wear light clothing, and take cool showers to cope with heat sensitivity. Prioritising sleep by creating a calming bedtime routine and using blackout curtains can improve your sleep quality. There can be a temptation to over plan in the summer which can easily lead to burnout, ensure there is space to recharge your social battery.
Using Organisational Tools
Using organisational tools can also make a significant difference. Prioritise your tasks by making a list and arranging them based on urgency and importance. Diarise your activities by using a calendar to schedule both work and personal tasks. Planning your day by breaking down larger tasks into smaller, manageable steps can make them feel less overwhelming. Additionally, scheduling regular breaks and downtime to recharge is essential for maintaining your energy and focus.
Practicing Self-Compassion
Being self-compassionate and setting realistic expectations is another key aspect. It's easy to berate yourself for not being perfect, but understanding that you can't do everything perfectly can help you navigate this difficult time of year more effectively. Being a good parent and a good worker doesn’t mean being perfect; it means doing your best given the circumstances.
Creating Space for Work and Personal Recharge
Creating space for work and personal recharge is vital. Set boundaries by clearly defining your work hours and sticking to them. Create a workspace that minimises distractions and helps you focus. Identify activities that help you recharge and schedule them into your day. Don’t hesitate to ask for help. Whether it’s from a partner, friend, or colleague, reaching out can make a big difference. For example, you might say, "I just need 30 minutes to focus on this task. Can you help me with the kids?" or "I’m feeling overwhelmed with this project. Can we brainstorm solutions together?"
Developing a Personalised Summer Plan
Developing a personalised summer plan can help you navigate the summer months more effectively. Start by identifying your needs and determining what you need to feel supported and balanced. Set realistic goals for both work and personal life, and schedule recovery time by planning regular breaks and self-care activities. Be prepared to adjust your plan as needed, and remember that flexibility is key.
Navigating the summer as a neurodivergent adult can be challenging, but with the right strategies and mindset, you can support your mental well-being and maintain resilience. By understanding your needs, using organisational tools, and being self-compassionate, you can create a restorative and successful summer. Remember, it's not about being perfect; it's about finding what works for you and making adjustments as needed. Here's to a balanced, fulfilling, and restorative summer!
Coaching Questions to Consider
Reflecting on the following coaching questions can help you gain clarity and develop effective strategies:
What is causing me the most stress right now?
Identifying the root of your stress can help you address it more effectively. Is it the workload, the balancing act, or the sensory overload from the heat?
How can I adjust my environment to better support my needs?
Consider changes in your physical space, such as using fans or air conditioning, wearing comfortable clothing, or creating a quiet workspace.
What small changes can I make to improve my daily routine?
Implementing small changes, like setting hydration reminders, breaking tasks into smaller steps, or creating a calming bedtime routine, can have a big impact.
How can I ask for help or delegate tasks to lighten my load?
Think about who you can ask for support, whether it’s a partner, friend, or colleague. Be specific in your requests, and don’t hesitate to delegate tasks that others can handle.
Get Tailored Support
For free support, email Jo@TheEarlyYearsCoach.com to receive a tool to support you this summer.
If you need tailored support at a greater depth, book a free discovery call.
Working together over 3 or 6 months will enable you to:
Gain a deeper understanding of your needs and effectively advocate for them in the workplace or university.
Develop strategies for managing sensory overwhelm.
Create a personalised plan for organising your time and tasks.
Build a robust support network to help you navigate transitions.
Enhance self-advocacy skills and understand your rights.
Identify and leverage your strengths to maximise your potential.
Develop effective regulation skills for reducing stress and anxiety.
Cultivate lasting habits that bolster your well-being.
Set and uphold boundaries confidently, both personally and professionally.
One client commented, "Thank you so much for all of your help, it has made me see how I work in a different light and I’m still applying strategies to work smarter." - NB, CEO
Here's to thriving through summer with confidence and resilience!
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