Top Tips for Neurodivergent Athletes

At Insio, we believe that sport should be inclusive, empowering, and accessible for everyone. Whether you’re autistic, have ADHD, dyslexia, dyspraxia, or any other form of neurodivergence, sports can be an incredible outlet for growth, confidence, and success.

However, traditional training and competition environments don’t always cater to neurodivergent needs and while there are many coaches who absolutely “get it”, there are several others who aren’t creating training environments that suit different needs.

That’s why we’ve put together these top tips to help neurodivergent athletes thrive.

Play to Your Strengths

As a neurodivergent athlete, you bring your own unique strengths to your sport. You may excel in deep focus, pattern recognition, or innovative problem-solving. Or it could be your resilience, hyperfocus, or unconventional movement styles that can give you an edge.

To help you understand some of your strengths, the free VIA strengths questionnaire is a good place to start. Go to https://www.viacharacter.org and take the survey to get your strengths profile.

Understand Your Needs

Every neurodivergent athlete is unique. Take the time to identify how your neurodivergence affects your training, competition, and recovery. Do you thrive with routine, or do you need variety? Are bright lights or loud noises overwhelming? Recognising your strengths and challenges is the first step toward optimising your sports experience.

Give yourself some time and space to identify your needs. Perhaps try journalling, leave voice notes on your phone after training or talk it through with a trusted friend.

Communicate Your Needs

Being open with your coach and teammates can help them support you better. You might find it easier to process instructions visually, need a little more time to respond, or prefer direct and clear communication. Let them know what works best for you. Simple requests like receiving written instructions or using visual cues can make a big difference.

But it’s not always easy to disclose your neurodivergent traits to others, which leads us to the next point.

Should You Tell Your Coach or Team?

Deciding whether to disclose your neurodivergence is a personal choice. Here’s some things to consider:

• Why you might tell them: Your coach can make adjustments to help you train and compete more effectively. Your teammates may also be more understanding if they know why you approach things differently

• Why you might not: Unfortunately, not everyone understands neurodiversity. If you’re unsure how they’ll react, you might prefer to wait

  How to approach it: If you decide to share, keep it simple. You don’t need to go into lots of detail, just let them know what helps you. For example, you could say, “I process instructions better with visual aids,” or “I sometimes need a bit more time to take in what’s being said.” If you’re nervous, ask a trusted friend, family member, or mentor to support you

Seek Reasonable Adjustments

Many sports settings can be adjusted to better support neurodivergent athletes. Some helpful modifications include:

• Structured training sessions, communicated in advance, with clear expectations

• Alternative warm-up routines to suit sensory preferences

• Custom training programs. For example, shorter, high-intensity workouts might work better for those with focus challenges

• Noise-cancelling headphones or sensory breaks to manage overstimulation

If you feel comfortable, then advocating for these small but impactful changes can make a big difference in your experience.

Manage Sensory Overload

Sports environments can sometimes be overwhelming, noisy, or unpredictable. If you’re prone to sensory overload, experiment with strategies like:

• Using stimming tools (fidget objects, chewing gum, textured grips, rhythmic movement)

• Practice mindfulness techniques to help stay centred under pressure

• Schedule recovery days to prevent burnout

• Wear tinted glasses or a cap to reduce light sensitivity

• Find a quiet space for pre-game preparation or post-game recovery

Energy management is just as important as skill training. Listen to your body, and rest when needed.

Find a Support Network

Being part of a team or support network that values neurodiversity can be game-changing. Connecting with other neurodivergent athletes can help you feel understood and supported. Look for online communities, sports groups, or local organisations that celebrate neurodiversity. Sharing experiences and tips with others can give you new ideas for managing challenges and building confidence in your abilities.

Surrounding yourself with people who understand your experiences can make a huge difference in confidence and enjoyment.

Push for Neuro-Inclusive Sport

Sports should be for everyone. If you feel comfortable, you can help create a more inclusive environment by talking to your club or team about ways to support neurodivergent athletes. This could include:

• Alternative ways to communicate, like written instructions or video demonstrations

• Sensory-friendly warm-up areas or quieter spaces

• Coaches receiving neurodiversity awareness training

• Flexible approaches to drills and competition preparation

Final Thoughts

Your neurodivergence is part of what makes you a great athlete.

It may also bring challenges, especially in environments that aren’t designed for you, however with the right strategies and support, you can excel in your sport while staying true to yourself.

Whether you’re training for a big competition or your own personal best, remember that your unique way of thinking is a strength. Own it, take care of yourself, and keep striving for greatness.