Review of A Pocket Guide to Neurodiversity by Daniel Aherne

Overview

This book is as described in the title – a pocket guide to Neurodiversity. It is a compact and readable book on the subject.

Authors

The author of this book, Daniel Aherne, runs a company that provides training and consultancy to global businesses to help them better understand neurodivergent employees. They cover things like the recruitment process to make it as inclusive as possible and management training so managers can better support and retain neurodivergent employees. Adjustservices.co.uk/about

Tim Stringer is the illustrator, who provides touches of humour and insight in his visually appealing illustrations.

Author background

As a teenager, the author Daniel Aherne started volunteering with an autistic boy, which led him to develop a passion for helping those with autism. He then worked at NAS (National Autistic Society), assisting autistic adults to access employment and volunteering opportunities.

Daniel Aherne was diagnosed with ADHD as an adult.(He states in his introduction that the idea for the book came from a talk on neurodiversity that he gave to Jessica Kingsley Publishers.)

Audience

According to one review, this book is “addressed primarily to people in managerial positions. In a broader sense, it should appeal to all staff members who would like to understand their neurodivergent colleagues and support them by adapting the work environment to their needs.” – review on www.consilium.europa.eu/en/documents-publications/library/library-blog/posts/the-pocket-guide-to-neurodiversity-by-daniel-aherne-and-tim-stringer/

This book is for anyone wanting to understand neurodiversity and support neurodivergent people. It is aimed mainly at the workplace, and includes  schools and communities. The author sets out to help us celebrate neurodivergence and foster more inclusive communities.  Parents, teachers, school teaching assistants, neurotypical workplace colleagues, people running youth groups, social workers would gain a good grounding from reading this book.

Subject and Structure of the Book

This book gives an introduction to neurodiversity and the four most commonly diagnosed neurodivergent identities:  autism, ADHD, dyslexia and dyspraxia. 

The book’s chapters cover Neurodiversity, Neurotypes, Processing, Working Memory, Communication, Unwritten rules, Emotions and Problem-solving.

There are summarized Key Takeaways and Reflection Points.  Some chapters also have a Helpful Adaptations section. There are lots of tips and reflection points to get the reader engaging with the material.

What are my favourite parts of the book?

I liked the chapters on communication and unwritten rules. These are topics that often come up in the course of my coaching neurodiverse people with Autism, AuDHD, or ADHD.

There were some helpful pointers for people who aren’t at all familiar with what neurodivergence means. Giving examples of how it can show up in different individuals is useful, for instance. The book indicates how to expect/allow for differences. It mentions differences in eye contact, processing speed, small talk versus more meaningful topics of conversation, and unwritten social rules for example.

This book proposes that adjustments for neurodivergence can actually be helpful for everyone. This is not a new proposition, however in my opinion it bears being repeated as many times as necessary to bring about the change needed to bring this into reality. For example, being more direct to make your meaning more straightforward and less ambiguous is a minor adjustment that can make a big difference in many settings.

Sense of Humour

I’m always delighted when an author shows me they have a sense of humour. Laughing at something gives me various things: good feelings, the perception that I can relax, an insight gained into something, or a new perspective or way of looking at something.

I am also more likely to pay better attention to what comes afterwards as if my brain hopes there will be more moments of interesting stimulation/good feelings.

I found some of the illustrations amusing because they give well observed examples of true to life behaviour.

Final thoughts

In conclusion, I felt the approach taken in explaining neurodivergence was helpful, kind, and inclusive.

Eight Sure-Fire Ways to Cheer Yourself up When Feeling Down

People with ADHD often face challenges with emotion regulation, particularly when it comes to raising their spirits.

One of the features of an ADHD brain is that cheering ourselves up in positive and sustainable ways doesn’t always come naturally, so having some ideas of what we can do to achieve that can be very empowering.

Here is a selection of evidence-based ways that you can use to cheer yourself up based on psychological research and therapeutic practices:

Practice Gratitude

Focusing on what you’re grateful for shifts attention away from negative emotions and toward positive facets of life. It also brings us into the present moment, which means our brains aren’t getting a chance to be worrying about the future or ruminating on the past. Try writing down 3-5 things you’re grateful for – research shows this simple practice can significantly boost mood and life satisfaction.

Get Moving  

Physical activity is a natural way to enhance mood, triggering the release of endorphins while reducing stress and anxiety. You don’t need an intense workout – even a brief walk, gentle stretching, or dancing to your favourite song can lift your spirits. Regular movement is strongly linked to better mental health outcomes.

Reframe Your Thoughts

Cognitive reframing helps us view situations differently, improving our emotional responses. When negative thoughts arise, pause and consider alternative viewpoints. Studies demonstrate that this reframing technique effectively increases positive emotions while reducing depressive symptoms.

Stay Present with Mindfulness

Mindfulness practices help ground us in the present moment, reducing our tendency to dwell on negative thoughts. Start with a few minutes of focused breathing or a guided meditation. Research consistently shows that mindfulness reduces stress and enhances emotional well-being.

Connect with Others

Social support is particularly crucial for people with ADHD. Many clients report that spending time with understanding friends and family provides significant emotional benefits. Whether by reaching out to a friend, family member, coach, or therapist, having strong social connections correlates with increased happiness and lower depression rates.

Introduce Positive Behaviours

Engaging in enjoyable activities shifts focus from negative thoughts while triggering the release of mood-boosting neurotransmitters like dopamine. Create a list of mood-lifting activities – from hobbies to watching favourite shows – and choose one when you’re feeling down. This approach, known as behavioural activation, is a core component of cognitive behavioural therapy (CBT).

Encourage Yourself

Counter negative self-talk with positive affirmations that resonate with you. Choose statements you can genuinely believe, such as “I am capable”, ” I am learning to do this,” or “I am worthy of happiness.” Research indicates that authentic affirmations can strengthen self-esteem and reduce negative emotions.

Extend Kindness to Others

Helping others creates a powerful sense of purpose and connection. Many people hesitate to ask for help, making the assistance you offer especially valuable. The appreciation you receive in return also generates positive feelings. Simple acts of kindness – from supporting a friend to volunteering – can significantly increase personal well-being.

Here are the eight proven ways to lift your mood in summary:

• Notice the good stuff – Take a moment to write down what you’re grateful for

• Move your body – Even a quick walk or dance can boost your spirits

• Reframe your thoughts – Look for alternative ways to look at things

• Get present – Try some mindful breathing or meditation to ground yourself

• Connect with others – Reach out to someone you trust who gets you and lifts you up

• Do something enjoyable – Pick an activity you know makes you feel good

• Say something kind and encouraging to yourself – Use affirmations you genuinely believe

• Help someone else – Small acts of kindness boost both the receiver’s mood and your own

These strategies provide some options for improving mood and emotional regulation. While particularly helpful for individuals with ADHD, these approaches can benefit anyone who wants to enhance their emotional well-being.

 

Have you ever found it hard to wake up and get yourself going in the morning? Does it sometimes take several hours before you feel properly awake? Could the crux of the matter be you’re simply not getting enough sleep?

What Exactly Is “Enough Sleep”?

Well, opinions have differed on this point. Now, the science is clear with the explosion of recent research into sleep and the brain. The evidence indicates that 8 hours per night is needed for most people to function well. Professor Matthew Walker, a neuroscientist at the University of California, Berkeley, and author of the bestseller “Why We Sleep,” reveals in his book just how vital sleep is to our well-being.

Sleep Deprivation

Professor Walker describes lack of sleep as a modern-day epidemic that can affect the functioning of almost every system in the human body. At its most extreme, people’s lives are at risk.

In his research on how people function after missing different amounts of sleep per night, it becomes clear that missing even one night of sleep leads to cognitive impairment just as severe as if the person were legally drunk. The most insidious thing about sleep deprivation is that sleep-deprived people have a blind spot about it. They think they are functioning OK, but in reality, they are far more likely to make errors and be unable to focus, having a much higher risk of causing a traffic incident.

Other experiments on people who slept 6 hours a night for 10 nights showed that they, too, became as impaired as if legally drunk. All the signs were that the deterioration would continue to build up over weeks and months if that amount of sleep continued. Too little sleep has a severe impact.

“Chronic sleep deprivation has been reported to be associated with greater mortality via a large number of negative health outcomes, including obesity, diabetes, and cardiovascular disease,” according to Dr. Malcolm von Schantz of the University of Surrey. It turns out that over the last one hundred years, we have been making do with less and less sleep.

The Myth of “Getting By” on Less Sleep

How many of us believe that it is “normal and acceptable” to get by on 6 hours of sleep a night? The research shows unequivocally that nothing can replace sleep. Also, you cannot make up for lost sleep. That’s a myth. Listen to Professor Matthew Walker both busting some popular myths about sleep and explaining what works to help us sleep. https://youtu.be

The Benefits of Good Quality Sleep

So what exactly does sleep do for us that nothing else will? Having good quality sleep can bring life-changing benefits such as:

• Waking up feeling alert and full of vitality
• Better Health
• Improved learning
• Improved memory
• Emotional stability
• Complex reasoning
• Better decision-making

The Sleep and ADHD connection

Most of the above come under the category of ADHD challenges, interestingly enough. In fact, some people posit that ADHD may be, in part, a sleep disorder. While there is no way yet of proving which is a cause and which is an effect, there is nonetheless a strong correlation between ADHD and sleep problems.

If you are finding lack of sleep is making your ADHD symptoms more noticeable or having a negative impact on your day, rest assured there are many small and manageable steps you can take right away towards getting a good night’s sleep.

In part 2 of this blog series, I’ll talk about why people with ADHD find it challenging to get enough sleep and what you can do about it.

Many clients I have worked with on improving their sleep patterns find this has had a positive knock-on effect on the rest of their lives. If you’d like to explore this foundational piece of managing your ADHD through coaching, I can be reached at adhdcoachanna@gmail.com.

 

Want to Boost Your Self-Esteem? Here’s 3 Empowering Strategies that Work for People with ADHD.

 

1. Celebrate Strengths and Achievements

Focus on Strengths:

People with ADHD have many unique strengths, such as creativity, enthusiasm, and problem-solving abilities. By identifying and focusing on these and other strengths, you can build your self-esteem and boost your overall confidence.

Keeping a journal of daily or weekly achievements, no matter how small, can help shift your focus from challenges to accomplishments. Even a couple of minutes a day can make a difference.

Set Achievable Goals:

Chunking your tasks into smaller, more manageable pieces can make it easier to achieve goals. Celebrating your victories, however small, can provide a sense of accomplishment and boost confidence.

 

2. Develop a Support Network

Seek Support from Loved Ones:

Family and friends who are understanding and supportive can provide encouragement and positive reinforcement. Seek out the company of those whom you feel accept and get you. Sharing feelings and challenges with trusted individuals can help relieve stress and boost morale.

Join Support Groups:

Connecting with other people with ADHD provides a sense of community and understanding. Support groups offer spaces to share experiences, learn strategies, and give and receive encouragement. Meetup offers many opportunities to meet people who have something in common. If there’s no support group in your area, you could set one up.

 

3. Engage in Positive Self-Talk and Mindfulness Practices

Practice Positive Self-Talk:

Challenging your negative thoughts when they arise and replacing them with believable positive alternatives can improve self-perception. The first step is to become aware of your thoughts and notice them. 

Regularly reminding yourself of your worth and capabilities helps counteract feelings of inadequacy. You could try setting a reminder to say kind and supportive things to yourself several times a day. Small steps build up to a big difference.

Mindfulness and Stress-Reduction Techniques:

Mindfulness practices such as meditation, breathing exercises, and yoga will help manage stress and improve focus. These practices can enhance self-awareness and self-acceptance, contributing to higher self-esteem.

By focusing on strengths, seeking support, and engaging in mindfulness practices, you can work towards improving your self-esteem and overall well-being.