What It Really Means to Be AuDHD (Autistic & ADHD)
Bridgette Hamstead
The intersection of autism and ADHD—often referred to as AuDHD—creates a unique neurotype that is still largely misunderstood. While both autism and ADHD are neurodevelopmental conditions, they manifest in vastly different ways, sometimes overlapping and sometimes conflicting with one another. Understanding AuDHD means recognizing that these individuals experience the world in a way that is neither “fully autistic” nor “fully ADHD” by conventional definitions, but rather as a blend of both that requires a distinct approach to self-care, relationships, work, and daily life.
For a long time, professionals treated autism and ADHD as separate conditions, and many people were misdiagnosed or had one diagnosis overshadow the other. The reality is that autism and ADHD frequently co-occur, and research suggests this overlap is due to shared genetic and neurological traits. Despite this, AuDHD individuals have historically been overlooked, often struggling to find adequate support due to the outdated idea that these conditions are mutually exclusive. It’s time to recognize AuDHD as a distinct neurotype that deserves specific accommodations, understanding, and advocacy.
The Overlapping & Conflicting Traits of AuDHD
Being both autistic and ADHD means experiencing a unique set of traits that can either amplify or contradict each other. These traits fall into several categories: attention and focus, sensory processing, emotional regulation, and social interaction.
1. Attention & Focus: The Struggle Between Hyperfocus and Distractibility
Autistic people often thrive on deep, sustained focus, particularly when engaging with a special interest. ADHD, on the other hand, is characterized by difficulty sustaining attention, impulsivity, and a tendency to jump between tasks. When combined, these traits create a paradox: AuDHD individuals may hyperfocus for hours on a task they are passionate about, yet struggle to initiate or complete tasks that don’t immediately engage them.
This can result in executive dysfunction, where tasks feel impossible to start despite strong intentions. AuDHD individuals may feel caught between their need for structure (from autism) and their struggle with follow-through (from ADHD). A task may feel overwhelming due to autistic perfectionism, while ADHD impatience makes it difficult to persist through the frustrating parts.
2. Sensory Processing: Overload and Under-Stimulation at the Same Time
Both autism and ADHD involve differences in sensory processing, but they can manifest in seemingly contradictory ways. Autistic individuals often experience sensory sensitivity, meaning they are easily overwhelmed by loud noises, bright lights, certain textures, or strong smells. ADHD, however, is associated with sensory seeking, where individuals crave stimulation, movement, and novelty.
This can create an exhausting tug-of-war within the AuDHD brain. An individual might be hyper-aware of background noise, yet also struggle to concentrate without additional stimulation. They might seek movement through fidgeting or stimming while simultaneously feeling overwhelmed by external sensory input. Sensory regulation can be one of the biggest challenges for AuDHD individuals, as their needs fluctuate depending on the situation.
3. Emotional Regulation: Feeling Everything at Once
Autistic individuals often struggle with alexithymia, meaning they have difficulty identifying and describing their own emotions. ADHD, on the other hand, is associated with emotional impulsivity and rejection sensitivity dysphoria (RSD), where emotions are intensely felt and difficult to regulate.
Together, these traits create a unique emotional experience: AuDHD individuals may feel emotions intensely but struggle to name them, process them, or express them in a way that feels manageable. This can lead to emotional outbursts, shutdowns, or feeling completely drained from the effort of emotional regulation. Many AuDHD people also struggle with interoception, the ability to recognize internal bodily signals, making it difficult to notice hunger, thirst, or exhaustion until they reach a crisis point.
4. Social Interaction: The Challenges of Masking and Communication Differences
Autistic individuals often struggle with social communication, preferring direct, literal conversations and finding neurotypical social norms confusing. ADHD individuals, by contrast, are often hyper-social, impulsively chatting, interrupting, and struggling with conversational turn-taking.
For AuDHD individuals, this creates a unique dynamic. They may deeply crave social connection but struggle with the mechanics of socializing. They might talk too much or too little, miss social cues while also being overly aware of them, or mask their struggles by imitating neurotypical behavior. Many AuDHD individuals experience autistic masking (suppressing their natural behaviors to fit in) while also dealing with ADHD impulsivity, which can cause unintentional social mistakes. The end result? Social exhaustion, anxiety, and sometimes loneliness.
The Strengths of Being AuDHD
Despite the challenges, being AuDHD also comes with unique strengths. Some of these include:
Hyperfocus & Creativity – When deeply engaged, AuDHD individuals can master skills, explore niche interests, and innovate in ways that neurotypical people can’t.
Adaptability & Problem-Solving – The constant need to navigate conflicting traits helps AuDHD people think outside the box, finding unconventional solutions to problems.
Passionate Advocacy – Many AuDHD individuals become fierce advocates for their communities, using their lived experiences to push for meaningful change.
Deep Thinking & Insight – The ability to hyperfocus and analyze deeply allows AuDHD individuals to see patterns, make connections, and understand complex systems in ways that others may miss.
Empathy & Authenticity – Many AuDHD individuals feel emotions deeply and value honest, meaningful connections over superficial social norms.
Coping Strategies for AuDHD Individuals
Since standard approaches to autism or ADHD alone don’t always work for AuDHD people, it’s important to create personalized strategies that accommodate both neurotypes. Some strategies include:
Task Chunking & Body Doubling – Breaking tasks into smaller steps and using body doubling (working alongside another person) can help with executive dysfunction.
Sensory Regulation Tools – Finding the right balance of sensory input—through noise-canceling headphones, fidget tools, weighted blankets, or specific lighting—can help manage overwhelm.
Emotional Check-Ins – Practicing identifying emotions (using emotion charts, journaling, or therapy) can help manage emotional regulation struggles.
Energy Budgeting – Being aware of social and sensory burnout and building in recovery time is key to preventing exhaustion.
Accommodations & Self-Advocacy – Recognizing personal needs and advocating for accommodations in school, work, or social settings can make a huge difference.
Recognizing & Embracing the AuDHD Experience
Being AuDHD is not a flaw or a disorder—it is a unique way of experiencing the world that comes with both strengths and challenges. The key to thriving as an AuDHD person is understanding your own neurotype, developing strategies that work for your brain, and advocating for the support you need.
As awareness of AuDHD grows, we must continue to push for better recognition, more inclusive support systems, and a shift away from deficit-based thinking. AuDHD individuals deserve understanding, acceptance, and a world that accommodates their unique way of thinking and being.