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23 AuDHD Accommodations You Don't Know About (But REALLY Need)

AuDHD can feel like a massive contradiction with lot of confusing twists and turns. Here’s 23 AuDHD accommodations that you definitely need in your life. Chapters: 01:56 Too many showers 04:11 Give a non answer 06:16 A mental health day 09:19 Outfit repeat 10:55 Life’s better when you’re flexible 12:20 Grace period please 15:19 Fish and chips again please 18:05 Animals are better than humans 19:26 Tiimo advert 20:28 Cancel out the noise 22:03 Don’t be vague 23.35 Context is king 26:00 It all makes sense now 28:14 Pay the convenience fee 29:18 Walk and talk 30:12 Have a socks and pants rack 31:06 Don’t sit opposite someone 34:26 Let’s go there again 36:03 Use music for transitions 37:47 Jewellery… yuk 40:35 Be my body double 41:42 When no ones watching ADHD Chatter LIVE London Show Tickets 👉 https://www.aegpresents.co.uk/event/adhd-chatter/?cpch=AEGPRESUK_SOCIAL&cpcn=AEGPRESUK_ADHDChatter_London_SOCIAL_Artist_11032026_OGNC_ Join the ADHD Chatter Patreon community 👉 https://www.patreon.com/cw/ADHDChatter Get 30% off an annual Tiimo subscription 👉 https://www.tiimoapp.com/offers/adhdchatter Buy Alex's book entitled 'Now It All Makes Sense' 👉 https://www.amazon.co.uk/Now-All-Makes-Sense-Diagnosis/dp/1399817817 Pre-order Alex’s latest book about Rejection Sensitive Dysphoria 👉 https://linktr.ee/adhdchatter?utm_source=linktree_profile_share&ltsid=9ffd8709-06df-444c-9936-c136fbd14d6e Producer: Timon Woodward  Recorded by: Hamlin Studios Trailer editor: Ryan Faber DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Alex Partridgehost
Mar 23, 202644mWatch on YouTube ↗

At a glance

WHAT IT’S REALLY ABOUT

Practical AuDHD accommodations to reduce overwhelm, shame, and burnout fast

  1. The episode reframes common AuDHD struggles as nervous-system and sensory issues, encouraging self-compassion over shame.
  2. It offers workplace accommodations that improve performance, such as flexible start times, written instructions, and a post-meeting “grace period” for ideas.
  3. It highlights daily-life simplifications—repeating outfits/foods, paying for convenience, and revisiting familiar places—to reduce decision fatigue and overwhelm.
  4. It proposes relationship and communication strategies like giving “non answers,” asking for context, and having difficult conversations while walking to lower anxiety.
  5. It emphasizes regulation tools (noise-canceling, music transitions, animals, bathroom breaks) to prevent dysregulation from escalating into burnout.

IDEAS WORTH REMEMBERING

5 ideas

Normalize “less-than-daily” showering when sensory load is high.

They describe showering as a multi-step sensory ordeal (temperature, towel texture, cold floor, damp clothes), and argue that reducing frequency (when hygiene needs allow) can remove unnecessary stress and shame.

Use a “non answer” to stop automatic people-pleasing commitments.

Instead of reflexively saying yes, respond with “Can I let you know tomorrow?” to buy time, decide what’s truly urgent, and avoid the hard task of converting a yes into a no later.

Take a proactive mental health day to prevent longer burnout crashes.

They frame dysregulated mornings (brain fog, irritability, overwhelm) as an early warning sign; resting and regulating for 24 hours can avert needing multiple days off after pushing through.

Simplify clothing to preserve executive function for what matters.

Outfit repetition reduces daily decision load, freeing cognitive capacity for creative or demanding work—presented as a low-effort, high-impact routine.

Request flexible start times to avoid rush-hour overstimulation.

A 10-minute shift can reduce exposure to crowded trains/buses and even minimize forced small talk, helping you arrive regulated rather than frazzled.

WORDS WORTH SAVING

5 quotes

AuDHD… that complex push and pull… that internal tug of war.

— Alex Partridge

Don’t let their impatience dictate your life decisions.

— Host

If you just plow through it… you’re only gonna crash into burnout.

— Alex Partridge

I am allergic to verbal instructions.

— Alex Partridge

It makes sense that I feel this way.

— Alex Partridge

AuDHD “push–pull” contradictionsSensory overwhelm and overstimulationSelf-advocacy scripts and boundariesWorkplace accommodations and communication formatsDecision fatigue reductionEmotional regulation and burnout preventionRoutines, repetition, and predictability

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