Colouring Outside the Lines: The Benefits of Neurodivergent Mindfulness Colouring as an Autistic ADHD Adult

Neurodivergent Mindfulness Colouring Explored

As  neurodivergent adults, we often navigate the world differently from others. This uniqueness brings creativity, depth, and a refreshing perspective to life, but it also presents challenges when it comes to managing stress and achieving mindfulness. Traditional mindfulness methods, such as meditation, don’t always work for everyone, myself included —particularly for those of us who find sitting still and clearing your mind an impossible feat.

That’s where colouring steps in.

Colouring isn’t just for children. For adults, especially neurosparkly ones like us, it can serve as a powerful mindfulness tool. Coloring provides a tactile, visual experience that can help calm the mind, regulate emotions, and provide a structured activity that allows us to focus. In this blog, we'll explore the specific benefits of colouring for autistic ADHD adults, especially those who struggle with traditional methods, and I’ll share a little about my own creation: Bloom Bright Ink Volume I: Featuring Procrastination Hippo, Pippa, which was made as part of the Neurodivergent Entrepreneur Bundle.

Why Traditional Meditation Isn’t for Everyone

Meditation is often praised for its ability to help people slow down, breathe, reduce anxiety and clear their minds. But for those of us with ADHD, autism, or a variation, it’s not that simple. Traditional meditation methods ask us to sit quietly, focus on our breathing, and remove distractions. But when your brain is wired for constant motion and your sensory input is always on high alert, these methods can feel more like torture than relaxation.

In fact, sitting still and doing "nothing" may lead to restlessness or anxiety for people with ADHD. And for autistic individuals, the lack of structure in meditation can lead to overstimulation or discomfort as the mind wanders or hyper-focuses on external stimuli.

But mindfulness doesn’t have to look like traditional meditation. It’s more about finding an activity that allows you to be present in the moment, even if your mind or body is moving. And that’s why colouring can be such a powerful alternative for neurodivergent adults.

How Colouring Helps with Mindfulness

Colouring engages multiple senses, creating a rich, calming experience. Here are some ways colouring can help autistic ADHD adults practice mindfulness:

1. Structured Focus Without Pressure

One of the biggest struggles in traditional meditation is the pressure to "don’t think about anything." For neurodivergent people, this can be counterproductive, leading to frustration and feelings of failure. Colouring, on the other hand, gives you something tangible and structured to focus on. You don’t have to force your mind to stop thinking—you simply channel your energy into the act of filling shapes with colour.

For adults with ADHD, this structure can help tame the brain’s constant search for stimulation. The lines and patterns provide boundaries and rules, something our brains can latch onto. For autistic individuals, colouring’s predictability and repetitive motion can offer a sense of safety and calm, helping to reduce sensory overload or stress.

2. Sensory Stimulation That Soothes

Colouring involves a combination of visual, tactile, and sometimes even auditory stimulation if you like the sound of pen strokes on paper. This multi-sensory experience can be particularly soothing for autistic individuals who may experience sensory overload in more unpredictable environments. The repetitive motion of colouring—moving your hand back and forth, filling in patterns—can act as a form of sensory regulation.

For ADHD individuals, the sensory input from colouring keeps your brain occupied without overwhelming it. The act of choosing colours, deciding how to shade, and filling in the spaces gives your mind the stimulation it needs while also calming the noise.

3. Engagement Without the Urge to Procrastinate

Procrastination is a common struggle for those of us with ADHD. We want to start tasks, but the enormity of them makes us freeze. That’s where I got the inspiration for my own coloring book character, Procrastination Hippo, Pippa. Pippa embodies the spirit of procrastination but also reminds us that it’s okay to take small steps to get things done—whether it’s through colouring or other creative outlets.

With colouring, you don’t have to face the pressure of a big task. It’s a simple, low-stakes activity that you can start and stop whenever you like. There’s no "wrong" way to do it, and there’s no deadline. This freedom makes it an ideal activity for ADHD adults who struggle with procrastination, as it allows you to be productive and engage in a calming activity without the looming pressure of a task list.

4. Emotional Regulation

For both autistic and ADHD individuals, emotions can be intense and difficult to regulate. Coloring offers an outlet for expressing emotions in a non-verbal way. Choosing certain colours or patterns can reflect how you're feeling, and filling in the spaces can help release built-up tension or anxiety.

For example, if you're feeling anxious, you might gravitate towards cooler tones like blues and greens. If you’re feeling more energized, you might pick brighter colours like yellows and oranges. This act of choice and creation helps process emotions without needing to verbalise them, making it a useful tool for emotional regulation.

Bloom Bright Ink Volume I: The Coloring Book for Neurodivergent Adults

I created my colouring book featuring Procrastination Hippo, Pippa as part of the Neurodivergent Entrepreneur Bundle, and it’s specifically designed for neurodivergent individuals who find mindfulness through creative outlets like colouring. Pippa represents the part of us that often gets stuck in procrastination, feeling overwhelmed by

the day-to-day tasks. But Pippa isn’t just about acknowledging procrastination—she’s about celebrating the small wins and reminding us that taking time for ourselves through creative activities, like colouring, is just as important as tackling our to-do lists, and we can let any residual guilt go.

The goal is to provide an enjoyable, engaging activity that offers structure and creativity, helping you practice mindfulness in a way that works for your brain.

Colouring as Part of the Neurodivergent Entrepreneur Bundle

The Neurodivergent Entrepreneur Bundle is all about empowering neurodivergent individuals to embrace their strengths, find balance, and thrive in their work and personal lives. Bloom Bright Ink book is just one of many resources designed to help neurodivergent entrepreneurs, especially those who find traditional mindfulness methods inaccessible.

Through the bundle, you’ll find a variety of tools, guides, and activities aimed at helping you manage your time, emotions, and workload in a way that feels sustainable and supportive of your unique needs.

Tips for Getting Started with Colouring

If you’re new to coloring as a mindfulness practice, here are a few tips to help you get started:

1. Pick a Colouring Book You Enjoy: Whether it’s Bloom Bright Ink featuring Pippa or another book, choose something that sparks joy and creativity for you.

2. Use Colours That Reflect Your Mood: Don’t worry about staying within the lines or choosing “correct” colors. Use whatever colors speak to your current mood or emotions.

3. Create a Calm Environment: Set up a cozy space with soft lighting, soothing music, or whatever sensory tools help you relax.

4. Colour for as Long or Short as You Want: There’s no pressure to finish a page in one sitting. The goal is to engage in the process, not the end result.

5. Pair with Other Mindfulness Tools: If colouring doesn’t feel like enough, you can pair it with other mindfulness practices, like deep breathing or gentle stretches, to create a full sensory experience.

   
   

For neurodivergent adults, mindfulness doesn’t have to look like traditional meditation. Coloring offers an accessible, engaging alternative that provides structure, sensory input, and emotional regulation. Whether you’re filling in the whimsical designs of Bloom Bright Ink, or exploring another coloring book, you’re giving your brain the opportunity to slow down, focus, and find calm in a way that works for you.

So, next time you feel overwhelmed by traditional mindfulness techniques, grab your pens, pencils markers, crayons whatever you like, turn on some soothing music, and let the colours flow where they may. You might be surprised at just how much peace and clarity you can find within the lines of a coloring book.

Social Battery: A Neurodivergent VA's Viewpoint

As a neurodivergent person, I've struggled with social exhaustion. Learn how I've managed my social battery, set boundaries, and prioritised self-care. Discover strategies that might work for you too.

As a neurodivergent person, I've often felt exhausted after even the simplest social interaction. This experience, commonly referred to as "social exhaustion," is a result of my brain and its unique processing and response to social stimuli. My social battery is limited and drains very quickly in social situations.

Having a social battery that feels so much shorter than everyone else's can feel incredibly isolating. I want to be friendly and social, but I often find myself hitting my limit after just an hour or two. Then, I have to do my impersonation of a hermit crab and it takes me days to recover. Spoon theory comes into play regarding how fast my battery depletes, I only have a certain number of spoons and social interactions can use them up quickly.

What is a Social Battery?

A social battery is a metaphorical concept used to describe the fluctuating energy levels people experience during social interactions. It's akin to having a finite amount of energy that can be depleted or recharged. For neurotypical people, social interactions can often recharge their social battery. However, for many neurodivergent people, social situations can drain their energy rapidly.

While not a literal biological construct, the concept of a social battery is grounded in neuroscience. Some of the neurological factors that may contribute to differences in social batteries include:

Neurotransmitter Imbalances:

• Dopamine: Low dopamine levels can lead to decreased motivation, making it difficult to engage in social activities.

• Serotonin: Low serotonin levels can contribute to mood disorders like depression, which can make social interactions more challenging.

Brain Structure and Connectivity:

• Differences in Brain Regions: Studies have shown that individuals who are autistic may have differences in the amygdala, a brain region involved in emotional processing. This can affect their ability to understand and respond to social cues.

• Connectivity Issues: Differences in connectivity between brain regions can also impact social cognition and emotional regulation.

It's important to remember that these factors can interact in complex ways, and the impact on social batteries can vary significantly from person to person. It's also important to recognise the complex interplay of psychological, environmental, and cultural factors that shape our social experiences.

Social exhaustion can have a significant impact on the mental, emotional, and physical well-being of neurodivergent people. In my experience, it can often lead to:

• Increased irritability: Feeling drained and overwhelmed can make it difficult to manage emotions, leading to increased irritability.

• Burnout: Chronic social exhaustion can contribute to burnout, a state of physical, emotional, and mental exhaustion.

• Heightened anxiety: The stress of social interactions can trigger anxiety symptoms in neurodivergent individuals.

  
  

I've learned that understanding my social battery is key to managing my energy levels and avoiding burnout. Just like any battery, mine needs to be charged and conserved.

Here are some strategies I've found helpful:

• Setting boundaries: I've learned to say "no" to social events when I know I'm feeling overwhelmed. This helps me conserve energy for activities that are truly important to me.

• Prioritising downtime: Scheduling regular breaks between social activities allows my social battery to recharge. This might mean spending time alone, engaging in a hobby, or simply resting.

• Being selective: I've become more mindful of the social environments I choose. Opting for settings that are less sensory-intensive or more familiar can help reduce the strain on my social battery.

• Practice self-care: Prioritising self-care activities. This will look different for everyone but I like learning to draw on Procreate and getting lost in a good tv show (Gilmore Girls is tried and tested!) 

• Communicate your needs: This is something I am still learning how to do but letting friends and family know about your social battery and the challenges you face can help, hopefully they will understand more and be supportive.

• Set realistic expectations: You know how much you can handle. Don't put too much pressure on yourself to be social all the time. It's okay to take breaks and prioritise your own needs.

  
  

Everyone's social battery is different. What works for me might not work for you. The key is to experiment and find things that help you conserve your energy and avoid burnout.

Recognising the limits of my social battery has helped me develop strategies to manage my energy and my spoons more carefully.

If you feel like you have a social battery that depletes quicker than you can charge it, remember you're not alone.

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