The Dopamine Hub

Tag: Sensory Overload

  • Neurodivergent Burnout: My Story & Why The Dopamine Hub Exists

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    For 15 years, I was a thriving teacher… until neurodivergent burnout completely changed my life. I had excellent results, strong bonds with my students, and outstanding observations. I even trained other teachers. But then I switched jobs to a large, dedicated A-level centre in the city, and everything changed.

    That move didn’t just shift my career path; it triggered a massive episode of neurodivergent burnout that I am still navigating today. I didn’t realize that neurodivergent burnout was different from typical workplace stress…

    The consequences of the Invisible Load on neurodivergent burnout

    On paper, I was the Head of Year 12. In reality, I was drowning in a sensory nightmare. My days were split between teaching and management—dealing with student attendance, discipline, and constant interruptions from staff. The environment was so chaotic and full-on that I physically couldn’t concentrate.

    To get my “in-depth work” done—lesson planning, audits, observation and teaching file, performance management reports etc —I had to retreat to the only quiet place I had: my home.

    I would leave the house at 6 AM and often wouldn’t return until 9:30 or 10 PM. I spent 3 hours a day sitting in frustrating city traffic, only to come home and start my “second shift” of admin work because my brain hadn’t been able to focus all day in the noise of the college.

    The Crash

    I did this for two years until, eventually, I just couldn’t do it anymore. I took time off for stress, but I never made it back completely. Even now, the idea of teaching creates a physical feeling of trauma in me. It wasn’t that I couldn’t teach—I was good at it—but I couldn’t survive the environment.

    I didn’t know it then, but this wasn’t just “stress.” It was a biological mismatch between my brain and my environment. One thing to remember from this story is that, recovery from neurodivergent burnout takes time and patience. Upon this realisation, I left teaching and this is why I started The Dopamine Hub.

    🎧 Too tired to read? Listen to the Deep Dive podcast

    If you are currently in the thick of burnout, reading a long article might feel impossible. I’ve generated this audio overview to explain the science behind why your brain feels this way and how sensory overload contributes to the crash.

    The Science Bit: Understanding AuDHD & Sensory Overload

    If my story sounds familiar, you are not alone. If you think you are struggling with neurodivergent burnout, know that you are not alone.”Whether you are a student unable to concentrate in a lecture hall or a professional finding the open-office plan unbearable, the root cause is often the same: the link between AuDHD (Autism + ADHD) and sensory processing.

    What is AuDHD?

    AuDHD is a term used to describe individuals who have both autism (ASD) and attention-deficit/hyperactivity disorder (ADHD). Because autism and ADHD can affect sensory processing in different ways, having both conditions at the same time can lead to heightened sensory sensitivity and significant challenges in filtering out unnecessary stimuli from the environment.

    What is Sensory Overload and what impact does it have on Neurodivergent burnout?

    Sensory overload occurs when your brain receives more sensory input—sights, sounds, smells, textures—than it can effectively process.

    For individuals with AuDHD, this means that everyday environments like classrooms or offices can quickly become overwhelming. This leads to feelings of discomfort, distress, and eventually, burnout.

    infographic showing the stages of neurodivergent burnout and ADHD burnout recovery strategies
    Visualizing the cycle of neurodivergent burnout. Recovery often starts with small steps.

    How Sensory Processing Differs in AuDHD

    The combination of ASD and ADHD creates a unique sensory profile. Here is how it breaks down:

    • Sensory Sensitivity: You may experience extreme sensitivity to lights or sounds (Autism) while simultaneously having difficulty ignoring background distractions (ADHD).
    • Response to Stimuli: You might need to “stim” (fidget, rock) to regulate, but struggle with impulsive reactions to sudden noises.
    • Overload Triggers: It’s the combination of the two—unexpected loud noises plus the need to multitask—that makes sensory overload more frequent and intense.

    Recognizing the Signs of Neurodivergent Burnout

    Neurodivergent burnout doesn’t happen overnight. It happens when we ignore these signs for too long:

    • Irritability or sudden frustration in busy environments.
    • “Brain fog” or difficulty processing simple information.
    • Physical symptoms like headaches or dizziness.
    • A strong urge to withdraw or “shut down.”

    Navigating ADHD Burnout Recovery

    Recovering from this kind of burnout isn’t about trying harder; it’s about finding tools that actually work for your brain.

    During my own recovery, I realized standard advice didn’t work. I needed a completely different approach to my energy and sensory needs. That is why I built The Dopamine Hub—to share the specific tools that saved me.

    1. The Dopamine Menu

    When you are burnt out, “finding joy” feels like another chore. A dopamine menu is a tool that helps you spark motivation without the decision fatigue. It lists activities that provide safe, accessible sources of dopamine so you can recharge without the guilt.

    The Dopamine Menu

    🥗 Starters: Quick Hits (5-10 mins)

    Quick boosts to initiate a transition between tasks.

    • Drink a glass of cold water
    • Do 10 jumping jacks
    • Pet the dog/cat
    • Listen to one favorite song

    🥘 Mains: Deep Focus

    Activities that get you into a flow state.

    • Working on a creative hobby
    • Gardening / Repotting plants
    • Reading a physical book
    • Puzzle solving

    🍞 Sides: Enhancements

    Things that make the “Mains” better.

    • Lighting a scented candle
    • Using noise-canceling headphones
    • Putting on “comfy clothes”
    • A warm cup of tea/coffee

    🍰 Desserts: Treats

    High dopamine reward, but consume in moderation!

    • Scrolling social media
    • Binge-watching a TV show
    • Online shopping browsing
    • Playing mobile games

    2. The Sensory Safety Checklist

    Sometimes burnout is actually sensory overload in disguise. I’ve put together a checklist to help you build a sensory diet—a personalized plan to manage your sensory inputs and keep you regulated before you hit the point of no return.

    Sensory Safety Checklist

    👀 Visual (Sight)

    Reduce overwhelm from bright lights or visual clutter.

    • Wear sunglasses (even indoors)
    • Turn off overhead lights; use lamps
    • Install f.lux or "Night Shift" on screens
    • Use a sleep mask for 10 minutes

    👂 Auditory (Sound)

    Manage noise sensitivity or seek soothing rhythms.

    • Active Noise Cancelling (ANC) headphones
    • Listen to Brown Noise or Pink Noise
    • Loop earplugs (to reduce decibels)
    • Create a dedicated "Safety Playlist"

    🖐️ Tactile (Touch)

    Soothe the system through texture and pressure.

    • Change into "soft clothes" immediately
    • Use a weighted blanket or lap pad
    • Pet an animal (co-regulation)
    • Take a warm bath or shower

    🌪️ Movement (Vestibular)

    Regulate arousal levels through rhythmic movement.

    • Slow rocking in a chair
    • Swinging (hammock or park swing)
    • Gentle bouncing on a yoga ball
    • Push against a wall with both hands

    A Final Note

    Understanding your unique sensory needs is a powerful act of self-care. Living with AuDHD and managing sensory overload can be challenging, but it doesn't have to define your life.

    By recognizing your triggers and using practical coping strategies like a sensory diet, you can create a daily life that feels more predictable, comfortable, and aligned with your needs. You have the power to shape your world to better suit you.

    Recommended Reading & Resources related to AuDHD, ADHD and Neurodivergent Burnout

    Articles & Guides

    Charities & Organizations (UK Based)

    Authors to Follow

    • Dr. Devon Price: Author of Unmasking Autism.
    • Pete Wharmby: Author of Untypical (Great for understanding the sensory environment).
    • Dr. Luke Beardon: A leading expert on autistic anxiety and safety.

  • Signs of AuDHD: 10 Reasons Your Brain Feels Like a Tug-of-War

    Signs of AuDHD: 10 Reasons Your Brain Feels Like a Tug-of-War

    Do you crave a strict routine to feel safe, but feel suffocated the moment you actually stick to one? You might be living in the intersection of Autism and ADHD. These are often the signs of “AuDHD.”

    For years, I thought I was just “bad” at being autistic or “bad” at having ADHD. My need for novelty constantly sabotaged my need for order. But I’ve learned that this internal conflict isn’t a flaw—it’s a distinct neurotype.

    Before we dive into the science of why you feel this way, take this quick test to see if your brain has these conflicting needs.

    If you scored “Likely AuDHD,” you probably experience something called Metabolic Depletion.

    The 10 Signs You Might Be AuDHD

    If the quiz above felt like I was reading your diary, here is the detailed breakdown of the 10 most common signs of AuDHD. where Autism and ADHD collide.

    1. The “Routine Rebellion” Your Autistic side craves a structured routine to feel safe and regulated. But the moment you create that perfect schedule, your ADHD side gets bored and demands novelty, causing you to “rebel” against your own plan.

    2. The “Introverted Extrovert” You feel a desperate urge to go out, see friends, and get dopamine (ADHD). But the moment you arrive at the crowded restaurant, you are instantly overstimulated and desperate to go home to your quiet safe space (Autism).

    3. The “Exit Seat” Strategy When you enter a new room, cinema, or restaurant, do you automatically scan for the exit or choose the seat closest to the door? This isn’t just a quirk; it is a subconscious safety strategy to ensure you can escape if the sensory input gets too high.

    4. The “Hobby Graveyard” You have a cycle of intense hyperfixation on a new interest (buying all the gear, researching for 10 hours straight), followed by a sudden and total loss of interest once the dopamine wears off.

    5. “Waiting Mode” Paralysis If you have a doctor’s appointment at 4:00 PM, you cannot do anything productive for the entire day beforehand. Your brain creates a “holding pattern” because transitioning tasks feels too risky.

    6. The “Safety Script” You aren’t trying to be “bossy,” but you need to know exactly who is coming, what you are eating, and precisely what time you are leaving. This “scripting” reduces the cognitive load of a chaotic world.

    7. Metabolic Depletion (The “Crash”) After a day of masking or socializing, you don’t just feel tired—you feel physically “bruised.” You might need to lie in a dark room for hours to recover. This is your nervous system shutting down to process the backlog of sensory data.

    8. Eye Contact Calculator Eye contact doesn’t come naturally. You are often manually calculating it in your head: “Is this too much? Is this too little? Look away now.” It feels like a performance rather than a connection.

    9. Hyper-Vigilance to Background Noise You can hear the electricity buzzing, the clock ticking, or a conversation three tables away. Your brain lacks the “filter” to tune out irrelevant sensory input, leading to faster burnout.

    10. Justice Sensitivity You feel a physical, visceral rage when you witness unfairness or injustice, even if it has nothing to do with you. You cannot “just let it go” because your brain perceives it as a violation of order.

    We often judge ourselves as “lazy” because we need to lie in a dark room after a social event. But the reality is that our brains are processing double the data. We have the ADHD inability to filter out noise colliding with the Autistic intensity of sensory input.

    The “Control” Myth Do you need to know exactly what time a party ends or what is on the menu before you go? People might call you “controlling,” but this is actually a Safety Script. When the world feels unpredictable and loud, our brains try to script the future to reduce the threat level.

    If you walk into a room and immediately sit near the door, that isn’t antisocial. It’s a survival mechanism. Knowing you have an “escape route” lowers your baseline anxiety, allowing you to actually be present and enjoy yourself.

    The key to thriving with AuDHD isn’t to force yourself to be “normal”—it’s to protect your energy.

    Download Free Sensory Safety Checklist

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