Key Takeaways
- AuDHD means having both autism and ADHD, and many people experience this combination.
- Living with both autism and ADHD comes with unique challenges that can affect how you experience daily life.
- There are many strategies and supports available to help manage AuDHD.
The term AuDHD describes someone who has both autism spectrum disorder (autism) and attention-deficit hyperactivity disorder (ADHD). It’s not a formal diagnosis, but many people use AuDHD to describe living with both conditions at the same time. It’s also more common than you might think. In fact, research suggests that over half of autistic people also have ADHD.
Before 2013, doctors couldn’t officially diagnose a person with both autism and ADHD because the conditions were seen as mutually exclusive. Since then, mental health professionals have begun diagnosing more people with both conditions, which might be why you’re hearing about AuDHD more often. This doesn’t mean more people suddenly have it. Rather, better tests and more awareness have helped people understand it better.
If this sounds like you, remember that your experience is real and you’re not alone. Support is available if you want it.
What AuDHD symptoms look like
Living with both autism and ADHD can be confusing and overwhelming at times. It can feel like your brain wants opposite things.
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Feeling pulled in different directions
Autism often brings a need for routine, structure, and predictability. ADHD, on the other hand, tends to bring a desire for variety, spontaneity, and quick mental shifts. You might feel like you want everything to stay the same and change constantly. That tug of war can be frustrating and mentally draining.
This push and pull can show up in many ways, including:
- Wanting a predictable schedule but struggling to stick to it
- Feeling overstimulated by change but also easily bored by sameness
- Needing time to transition but frequently switching tasks impulsively
Sensory overload, burnout, and masking
AuDHD can also come with intense sensitivity to sounds, lights, textures, or emotions. When too much is happening at once, it may lead to meltdowns or shutdowns.
You might also find yourself masking — hiding parts of who you are to fit in or avoid judgment. Over time, masking can lead to burnout, which causes you to feel emotionally and physically exhausted.
Some common experiences people with AuDHD report include:
- Pretending to feel OK in loud or crowded places
- Rehearsing what to say in conversations
- Feeling wiped out after social interactions
- Needing downtime but feeling guilty for taking it
‘Not autistic enough’ or ‘not ADHD enough?’
Some people with both diagnoses wonder if they’re “less” autistic or “less” ADHD because they don’t match the typical traits of either condition. But there’s no such thing as not being enough. AuDHD is a unique experience, and it’s OK if you don’t fit perfectly into one label.
You might find yourself thinking:
- “I’m not hyperactive enough to have ADHD.”
- “I don’t struggle with eye contact, so maybe I’m not really autistic.”
- “I relate to both sets of traits, but I don’t fully belong in either community.”
All of those thoughts are common. And they don’t take away from the validity of your experience.
Why autism and ADHD sometimes show up together
You might be wondering why autism and ADHD often go hand in hand. Researchers are still learning, but it’s clear that many people experience both.
There’s no single reason this happens, but a few factors seem to play a role:
- Genetics: Both autism and ADHD tend to run in families. If a parent or sibling has one or both conditions, it may increase your chances too.
- Brain development: Scientists have found some overlap in the parts of the brain involved in both conditions — especially those linked to attention, communication, and social interaction.
- Environment: While genes are a big part of it, early life experiences and environmental factors may also contribute.
This combination of ADHD and autism is often noticed more in people assigned male at birth, but it affects others too. Many women and gender-diverse people are diagnosed later because their symptoms were missed or misunderstood.
If you relate to both autism and ADHD, you’re not alone. And there are ways to better understand and support how your brain works.
How to manage daily life with AuDHD
Living with AuDHD can come with unique challenges, but there are ways to make daily life feel more manageable. The right mix of strategies can help you feel more supported, understood, and confident in your routine.
1. Trying self-help strategies that work for you
Managing AuDHD often means learning what helps your brain feel calm and focused. You might try:
- Breaking tasks into small steps: Big tasks can feel overwhelming. Breaking them down into smaller, manageable parts can make it easier to get started and stay on track.
- Using reminders and visual tools: Alarms, timers, lists, sticky notes, or visual schedules can help you remember important tasks and stay organized throughout the day.
- Creating flexible routines: Routines can provide structure, but they don’t have to be rigid. Leaving space for breaks or unexpected changes can help you stay balanced.
- Taking sensory breaks: Using noise-canceling headphones, fidget toys, or weighted blankets can help calm your nervous system when things feel overstimulating.
Give yourself permission to experiment. What works for someone else may not work for you, and that’s OK.
2. Understanding your identity
Learning that you’re AuDHD can bring a sense of relief. It might explain why some things have always felt a bit harder or different. When you understand your needs, it can help reduce shame, build confidence, and make daily life feel more manageable.
Some people find that getting a formal diagnosis helps things make more sense. If that feels right to you, you can start by talking to a doctor or mental health provider. They might send you to a specialist for a full evaluation and screening for AuDHD. Not all providers know about AuDHD, so it’s OK to ask questions and speak up for what you need.
At the same time, not everyone needs a diagnosis to feel understood. Many people focus on finding support that helps them, like therapy, online communities, or self-help strategies.
3. Finding support and building a plan
If you have ADHD, autism, or both, finding the right support can feel overwhelming. The good news is that there are many ways to feel better, and you can create a plan that fits your needs. Many people find that a mix of tools and support works best.
If you want to learn how to better manage your ADHD and/or autism symptoms, you can try:
- Learning about AuDHD: Understanding how your brain works can boost your confidence and help you recognize both your strengths and challenges.
- Going to therapy: Talk therapy can teach you ways to manage stress, improve self-control, and build stronger relationships. Approaches like cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) have been adapted to support people with autism, ADHD, or both.
- Finding support for daily life: An occupational therapist can assist with everyday tasks, like building routines, finding supports at work or school, or managing sensory overload.
- Trying medication: Some people with ADHD find that medication helps them focus and stay calm. While there’s no medicine specifically for autism, some medications can help people manage certain symptoms. A psychiatric provider can guide you toward what might work best for you.
If you have symptoms of both autism and ADHD, it’s possible to find support for both conditions. Your provider will help you understand how your symptoms work together and design a plan tailored to your life. Remember, you’re not alone. Online communities, support groups, and understanding providers are out there to help you feel seen and supported.
A common mistake people make is trying to ‘power through’ or mask their symptoms without understanding their needs — which often leads to burnout, shame, or feeling like they’re failing. The right support can provide helpful tools and strategies that can make life feel easier and more manageable.
Find care with Rula
AuDHD means having both autism and ADHD, which many people experience. Understanding how these conditions interact can help you make sense of your unique experiences. Learning more about AuDHD can bring relief and connection. Support and helpful resources are available to guide you on your journey.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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