Self-Check-in for Neurodivergent People
Neurodivergent people, specifically ADHD, Autistic, and AuDHD people, tend to struggle with meeting our own needs
This checklist can help you check-in with yourself, to help you identify how you can help yourself feel better
Download it here, or scroll below to read it :)
1. How’s my interoception? Am I...
(Interoception is self-awareness of the body)
Hungry?
Thirsty?
Tired?
Do I feel pain anywhere in my body?
Hot or cold?
Over or under stimulated?
Do I need to move my body more or less?
Which of these can I do to meet my needs now, and which can I make a plan to address later?
2. Would a short break help me feel more calm?
Do a mindfulness or grounding activity, i.e. look out the window or go outside for a minute, check in with your 5 senses
3. How’s my self-care lately? In the past week, have I?
Had time alone to rest?
Had social play or rest time with others?
Have I been talking nicely to myself?
Have I listened to music?
Have I eaten any fruits or vegetables (even canned or frozen)?
How is my hygiene, personal and at home?
Have I taken my medications and vitamins?
Have I learned something interesting?
Have I supported others or the community?
Have I appreciated nature, even the clouds from my window, or spent time with a pet?
Have I prayed, practiced mindfulness, or participated in my form of spirituality?
Which of these can I fix now, and what plans can I make to fix them later?
4. How are my interpersonal relationships?
Do I have people in my life I can trust?
If yes, have I talked with them about my life lately?
If no, who do I know that I want to know better, or where can I go/what can I do to make more friends?
5. What have I done for fun or relaxing lately?
Consider creating a resiliency plan, of activities that you enjoy, that you can do on a regular basis to support your mental health:
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Build & work on social relationships: Friendships are key to positive mental health!
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Find a variety of hobbies for different life aspects. Make these part of your regular schedule so you can easily go to them when you need, and build up resilience
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Creative (examples: crochet, painting)
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Energetic (examples: walks, yoga, swimming, going to the gym)
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Social (activities with friends, together or parallel play, which is doing activities side by side)
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Alone time (reading, meditating, playing games)
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6. Congratulations! How is your mood now?
What have you learned about what you need right now?
If you are in distress, please consider talking with a mental health professional or calling 9-8-8 to talk with someone right away
Want to see if you're ADHD and/or Autistic?
Want to start therapy with a neurodivergent therapist, who specializes in ADHD and Autism?
Kate Mageau, LMHC, NCC, ADHD-CCSP
Updated October 2026