What is neurodivergence?

Neurodivergence refers to natural variations in how the brain functions, processes information, and experiences the world. It includes conditions like ADHD, autism, dyslexia, dyspraxia, and giftedness. Rather than viewing these as disorders, the neurodiversity paradigm recognizes them as natural human variations. Neurodivergent people may think, learn, and process sensory information differently from neurotypical individuals, bringing unique strengths alongside specific challenges.

How does the spoon theory energy tracker work?

The spoon theory, created by Christine Miserandino, uses spoons as a metaphor for units of energy. Neurodivergent and chronically ill people often have limited energy (spoons) each day. Our tracker lets you set your daily spoon count, then subtract spoons as you complete tasks throughout the day. This helps you visualize your remaining energy, plan activities accordingly, and recognize patterns in what drains or restores your energy over time.

Can the ADHD screening replace a professional diagnosis?

No, our ADHD screening tool is based on the Adult ADHD Self-Report Scale (ASRS) and is designed as a preliminary self-assessment only. It can help you identify traits consistent with ADHD and provide useful information to discuss with a healthcare professional, but it cannot replace a formal clinical diagnosis. If your results suggest ADHD traits, we strongly recommend consulting with a psychiatrist, psychologist, or other qualified healthcare provider for a comprehensive evaluation.

What are grounding exercises and how do they help neurodivergent people?

Grounding exercises are techniques that help you reconnect with the present moment when feeling overwhelmed, anxious, or dissociated. They work by engaging your senses to anchor you in the here and now. For neurodivergent people, grounding exercises are especially helpful during sensory overload, emotional dysregulation, meltdowns, shutdowns, or executive function paralysis. Common techniques include the 5-4-3-2-1 sensory method, box breathing, progressive muscle relaxation, and tactile grounding with objects.

How is neurodivergent burnout different from regular burnout?

Neurodivergent burnout (also called autistic burnout or ADHD burnout) differs from regular workplace burnout in several ways. It often results from the cumulative effect of masking, sensory overload, and the constant effort of navigating a neurotypical world. Symptoms can include increased sensitivity, loss of skills that were previously manageable, complete exhaustion that rest alone cannot fix, and withdrawal from social interaction. Recovery typically requires reducing demands, unmasking, and creating a more accommodating environment, not just taking a vacation.

What is executive dysfunction and how can tools help?

Executive dysfunction is difficulty with the brain's executive functions, which include planning, organizing, initiating tasks, managing time, regulating emotions, and switching between tasks. It is common in ADHD, autism, and other neurodivergent conditions. Tools like our executive function planner help by breaking tasks into smaller steps, providing visual structure, using timers to create external time awareness, and offering gentle prompts to initiate action. External structure compensates for internal executive function challenges.

Is The NDBourhood free to use?

Yes, The NDBourhood is completely free to use. All tools, assessments, grounding exercises, coping strategies, and resources are available at no cost. We believe that neurodivergent support tools should be accessible to everyone regardless of financial situation. Our focus timer, energy tracker, daily check-in, self-assessments, and coping strategy database are all free with no account required. Your data stays in your browser and is never sent to any server.

How does the ADHD focus timer differ from a regular Pomodoro timer?

Our ADHD focus timer is specifically adapted for neurodivergent brains. Unlike standard Pomodoro timers with rigid 25-minute intervals, our timer offers flexible session lengths because ADHD brains may need shorter or longer focus periods depending on the task and day. It includes visual progress indicators for time blindness, gentle audio and visual cues instead of jarring alarms, body doubling prompts, and the option to extend sessions when you hit a flow state rather than forcing a break.

Free Tools

Neurodivergent Tools
Built from lived experience

Every tool here was designed with ADHD, autistic, and neurodivergent brains in mind — not adapted from neurotypical productivity apps. Free, no sign-up required, and always will be.

8 tools live

4 in development

Always free

Focus & Energy

Popular

Focus Timer

Pomodoro-style timer built for ADHD brains — short sprints, visual progress, no guilt.

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Energy Tracker

Log your energy and mood across the day to spot patterns and protect your best hours.

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Daily Check-in

A gentle morning ritual to set intentions and check in with how you're actually feeling.

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Calm & Coping

New

Calm Down Corner

Guided breathing, grounding exercises, and sensory resets for overwhelm and meltdown prevention.

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Coping Strategies

A personalised library of evidence-based coping strategies you can filter by situation.

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Screening & Assessment

ADHD Screening

A self-report screening based on the Adult ADHD Self-Report Scale (ASRS-v1.1).

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Autism Screening

An informal self-assessment based on the AQ-10 to explore autistic traits.

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Burnout Check

Measure your current burnout level across five dimensions and get personalised recovery tips.

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Coming Soon

Tools we are actively building or planning — follow along and let us know which ones matter most to you.

Sensory Profile Builder

In development

Map your sensory sensitivities and strengths to build a personalised sensory diet.

Development progress60%

Executive Function Planner

Planned

A task-breakdown tool designed for ADHD brains — no overwhelming to-do lists.

Development progress25%

Hyperfocus Journal

Planned

Track your hyperfocus episodes to understand your interests and protect your time.

Development progress10%

Routine Builder

In development

Build flexible, visual daily routines that actually work for neurodivergent brains.

Development progress40%

Have a tool idea?

Every tool here started as a real need from our community. If there is something you wish existed, we want to hear about it.

Neurodivergent ToolsBuilt from lived experience

Focus & Energy

Focus Timer

Energy Tracker

Daily Check-in

Calm & Coping

Calm Down Corner

Coping Strategies

Screening & Assessment

ADHD Screening

Autism Screening

Burnout Check

Coming Soon

Sensory Profile Builder

Executive Function Planner

Hyperfocus Journal

Routine Builder

Have a tool idea?

Neurodivergent Tools
Built from lived experience