Discover the Power of Personal Boundaries at Our Neurodiverse Boundaries Workshop on the Gold Coast.

Navigating Boundaries When You’re Neurodiverse

Whether you identify as autistic, ADHD, or simply “neurodivergent” in your own way, setting boundaries can feel more complex than it looks. The usual advice often assumes everyone interprets social cues, sensory experiences or personal space in the same way — and for many neurodiverse adults, that’s simply not the case.

Here’s a snippet from our upcoming Neurodiverse Boundaries Workshop on the Gold Coast exploring the different types of boundaries, how they show up for neurodiverse people, and ways to start honouring them in daily life.

What kinds of boundaries are there?

Physical boundaries

These protect your body and personal space. It’s the right to privacy, to say “I don’t want to be touched,” or to create a space where your sensory and physical needs are met.

Mental boundaries

These involve protecting your internal world — your thoughts, beliefs, and the information you absorb. You might limit exposure to ideas that trigger overload, or choose what kinds of thinking you allow yourself to engage in.

Social boundaries

These refer to how you engage with others. They depend on your values, culture, comfort in relationships, and how you like to socialise. For neurodiverse adults, this might include setting limits in group settings, choosing how you connect, or opting out of social norms that feel exhausting.

Emotional boundaries

These help protect your emotional wellbeing. They cover how much you share emotionally, how you allow others to treat your feelings, and how you respond emotionally to others.

Material boundaries

These safeguard your possessions and financial wellbeing. That might mean choosing not to lend something when you know returning it causes you stress, or setting limits around shared finances or resources.

Time boundaries

This is about how you spend your time — how much you commit to tasks, interactions, and rest. Neurodiverse people often need clearer time boundaries to manage executive function demands or prevent burnout.

Sensory boundaries

Especially relevant to autistic people but helpful for many neurodivergent adults, sensory boundaries protect you from overload. It might look like choosing quieter spaces, limiting exposure to bright lights or loud environments, or taking breaks when overwhelmed.

Why are boundaries often trickier when you’re neurodiverse?

Many neurodiverse adults report difficulty recognising or asserting boundaries — or even noticing when one has been crossed. Factors include:

• Social-cue challenges: When reading others’ non-verbal signals is harder, you may miss when a boundary is needed or when someone else is crossing one.

• Sensory or cognitive overload: If your brain is already working hard to process sensory input or regulate attention, noticing when your boundary is being breached becomes another task you might not spot.

  
  

• Internalised messages: Many neurodiverse adults have grown up feeling “too much” or “not deserving” of space, which can make asserting a boundary feel wrong or selfish.

  
  

• Different socialisation: Traditional boundary guides assume neurotypical norms — e.g., “friendly hug,” “small talk,” “group hangout.” For many neurodivergent people, these norms either don’t fit or feel exhausting. Recognising what you need is key.

How can you begin to set useful boundaries that honour your neurodivergent experience?

• Start with self-reflection: Notice moments when you feel drained, irritated, overwhelmed, or resentful. These are often clues that a boundary is needed or has been crossed.

• Differentiate your boundary types: Use the list above to consider which boundary is being affected — is it physical? Sensory? Time? Once you know which area, you can respond more clearly.

• Use clear, direct language: Especially helpful when social cues are less reliable. For example: “I prefer a handshake rather than a hug” or “I need a 15-minute break after this activity.” Clear, communicated, consistent, confirmed.

• Honour small boundaries: You don’t always have to overhaul everything in one go. Start small — maybe one time-boundary this week, one sensory boundary, one emotional boundary. Build from there.

• Use tools and supports: For sensory boundaries, it might mean wearing ear-plugs or sunglasses, or choosing a quieter venue. For emotional boundaries, maybe a script you’ve practiced. Some resources suggest using visual charts, boundary cards or reminder bracelets.

• Review and adapt: Your boundaries may shift as you grow, or as situations change. What worked last year may feel too loose or too firm now. Check in with yourself regularly

Why are boundaries so important for neurodiverse wellbeing?

Healthy boundaries enable you to:

• Protect your energy, brain-space and body from overwhelm;

• Create relationships where your needs are respected, not ignored;

• Increase your sense of autonomy and self-worth — you do deserve your space, your time, your comfort;

• Prevent burnout, emotional fatigue and the creeping resentment that comes when needs aren’t met.

Final thoughts

Boundaries aren’t about building walls to keep people out — they’re about building frames in which you can show up as your best self, in a way that honours your neurodivergent wiring. They’re an act of self-care and self-advocacy.

You deserve to protect your body, mind, emotions, time and senses. And when you do, you’ll find more authentic connection with others — not because you shrink or hide, but because you’re showing up clearly, confidently and as your true self.

References

• “Setting Boundaries as a Neurodivergent Person: Why It’s Hard, Why It’s Important, and How to Do It” by Colleen Carty, MSW, ACSW. The Neurodivergent Collective, July 1, 2025. The Neurodivergent Collective

• “ADHD and Boundaries: The 4 C’s of Boundary Setting” by Meriel Burnett. Unconventional Organisation, Feb 23, 2023. Unconventional Org

• “The Problematic Issue of Boundaries and Autism” by Jessica L. Penot. Psychology Today, Jan 14, 2023. Psychology Today

• “Why boundaries are confusing to neurodivergent people” by Kate (PlanetKate), Medium, 2024. Medium

• “Setting Boundaries as a Neurodivergent Person: Different Types of Boundaries” by Neurodivergent Insights. Neurodivergent Insights

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If you are ready to start your journey to learning the nuance behind setting clear limits, you might enjoy our upcoming

in-person Boundaries Workshop on the Gold Coast, Burleigh Heads.

With NDIS & Private funding options available, this 5 hour workshop with our Founder & Clinical Psychologist Amelia Read will allow participants to take a deeper dive into the ideas explored here and practical steps to implementing these in daily life.

For more information, simply click here or to register your interest now email us here.

Our Boundaries Workshop on the Gold Coast are small, neuro-affirming and inclusive. Providing a safe space for participants to learn and interact with one another. Numbers are limited, so make your enquiry today!

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