AuDHD: Navigating Life as Autistic and ADHD

AuDHD refers to individuals who are both autistic and are ADHDers, a neurodivergent experience that blends traits from both neurotypes. While autism and ADHD have distinct characteristics, they share several overlaps, leading to a unique combination that can sometimes be both a challenge and a gift. The term AuDHD captures this intersection, providing a way for those who identify as both autistic and ADHD to name their experience, pursue accommodations, and find solidarity with others. As an AuDHDer myself, I’ve found that I sometimes feel like a walking contradiction. But, hearing other AuDHDers’ experiences and learning ways to accommodate both my autism and my ADHD has made life a lot more manageable. 
 

What is AuDHD?

AuDHD is a combination of both autism and ADHD. Autism is a neurotype that can impact communication, social interactions, sensory processing, preferences, and more. ADHD, on the other hand, is a neurotype characterized by difficulties with attention regulation, executive functioning, impulsivity, emotional dysregulation, and hyperactivity, among others. When these two neurotypes intersect, the resulting experience can be difficult to understand and accommodate.

While AuDHD is not a formal diagnosis, many individuals resonate deeply with the term because it encapsulates their lived experience of having traits from both autism and ADHD. Rather than separating their autism and ADHD to be things that don’t interact, AuDHDers (a term many use for themselves) understand their neurodivergence as a blended experience that includes elements of both neurotypes in ways that are often interwoven and inseparable. In my experience, being an AuDHDer can be confusing because I often can’t fully relate to many people who are either autistic only or ADHD only. In fact, because I am an AuDHDer, I think it took more time to discover that I am autistic because my ADHD traits, which I was diagnosed with as a preteen, could somewhat explain my neurodivergence. However, it never felt like it could fully encapsulate what I experienced. And, it wasn’t until I began hearing other AuDHDer’s experiences that I found out why! 
 

Who is AuDHD?

Just like with all neurotypes, AuDHDers can be found in every demographic, but there are certain groups where the co-occurrence of autism and ADHD seems especially prevalent. Research suggests that a significant number of individuals who are diagnosed with either autism or ADHD also meet the criteria for the other neurotype. Despite some of the traits of ADHD and autism seeming to contradict each other, many individuals who are diagnosed with one also display a mix-match of traits of both. However, these co-occurrences are often under-recognized, particularly in women, gender-nonconforming individuals, and people of color.

Historically, the diagnostic criteria for both autism and ADHD were developed with a focus on white, cisgender males, leading to underdiagnosis in groups that don't fit that profile. In particular, women and girls often go undiagnosed or misdiagnosed for much of their lives, as their traits tend to present differently from those of boys. Many women, for instance, develop strong masking skills to hide their differences, which can delay diagnosis until adulthood.

Likewise, people of color face additional barriers to recognition and diagnosis, often due to biases in the medical and educational systems. As a result, many people only come to understand that they are AuDHD later in life, often after years of feeling misunderstood or “out of sync” with the world around them.

In my experience, as an AFAB person, I was diagnosed with ADHD from a relatively young age. For AFAB AuDHDers who were diagnosed with one and not the other, it seems that ADHD is more commonly identified from a younger age, which can be both a positive and negative. On the one hand, it can help with understanding ourselves, getting medication, receiving accommodations, and more. But, on the other hand, it can also make it more difficult for us to be taken seriously when we start getting curious about autism. Our ADHD can be used as an explanation for experiences that would be better described by AuDHD, which can delay or even prevent an autism diagnosis. It can also be isolating in that AuDHDers like myself may have more extreme disabling experiences than those with just ADHD. There were many things that were very challenging for me that I couldn’t understand because I didn’t know about the autistic piece neurotype. 
 

Why People Prefer to be Called AuDHDers

Many people who identify as both autistic and ADHD prefer the term "AuDHDer" because it provides a concise and affirming way to describe their dual neurotype. For those who resonate with the experience, AuDHD is not simply two separate diagnoses; it’s a unique, intertwined neurotype with its own set of traits, challenges, and strengths.

One reason people embrace the term AuDHD is that it moves away from the medicalized language often associated with autism and ADHD. It’s a way to use identity-first language while still combining the two neurotypes and having an accurate description of who we are. By identifying as AuDHDers, individuals are reframing their neurodivergence as a natural part of their identities, rather than something that needs to be fixed or treated. It’s a term of self-identification and empowerment, allowing people to connect with a community that shares similar experiences and to advocate for themselves more effectively.

The sense of community is also significant. AuDHDers often feel that their dual experience doesn’t fit neatly into the existing frameworks for understanding either autism or ADHD. By embracing a new term, they are creating space for the complexities of their lived experience, validating the ways their traits overlap, contradict, and coexist.
 

The Contradictions of Being AuDHD

One of the most interesting aspects of being AuDHD is the way in which traits from autism and ADHD can seem contradictory, leading to unique and sometimes confusing experiences. These contradictions are part of what makes the AuDHD experience both challenging and fascinating. Before I understood myself through the lens of AuDHD, I frequently joked that “my existence is a contradiction”. Now that I have the language for being an AuDHDer, I still may feel like a contradiction, but at least now I know why and how to better support myself through it.
 

Intense Focus vs. Inattention

A hallmark contradiction in AuDHD is the tension between intense hyperfocus and inattention. While ADHDers can also experience hyperfocus, namely if it’s on something that is giving them dopamine like a hyperfixation, autistic hyperfocus on a special interest can be longer, more intense, and sometimes even disabling due to the autistic person possibly neglecting other necessary things like eating, hygiene, etc. Generally, ADHD is often associated with difficulties sustaining attention for long periods of time, even on things they might ideally be interested in, while many autistic individuals can immerse themselves deeply in a subject of interest for extended periods. AuDHDers might experience both extremes, sometimes struggling to focus on anything and other times getting lost in the hyperfocus of special interests. Being an AuDHDer can also make it more challenging to fully immerse oneself into an autistic special interest or maintain a special interest for as long as one would like, which can be emotionally challenging. For example, neurodivergence has been a special interest of mine for many years. However, I’ve found that while there are many times where I can read books, listen to podcasts, hear people’s stories, etc for hours and hours, there are also times where I struggle to focus on it at all, even though I would like to. This can be dysregulating and frustrating, especially when the special interest is something that brings me joy and offers regulation. Balancing special interests can be a challenge for us AuDHDers.
 

Sensory Sensitivity vs. Sensory Seeking

Autistic people often experience sensory sensitivities, where certain sounds, lights, textures, or smells can be overwhelming or painful. On the other hand, ADHD is sometimes linked to sensory seeking behaviors, where individuals crave intense sensory input. AuDHDers might swing between being overwhelmed by sensory input and actively seeking it out, depending on the situation. For many of us AuDHDers, whether we need sensory deprivation or sensory stimulation can depend a lot on our mood, our environment, what we’ve done that day, etc. It can also change depending on what the type of stimulation is. There are some AuDHDers, despite having other sensory sensitivities, who enjoy stimulating environments like concerts, clubs, and sporting events. On the other hand, there are other AuDHDers like myself who can’t stand those types of overstimulating environments but still need sensory input from other activities like weightlifting, loud surround sound music, and the company of others. 
 

Social Challenges vs. Impulsivity

Autism is often associated with challenges in neurotypical social communication and interaction, while ADHD can lead to impulsive behavior, including in social situations. AuDHDers might find that they struggle to understand social cues or know how to respond in conversations, while at the same time feeling the urge to blurt things out or jump into conversations impulsively. This contradiction can lead to confusion or misunderstandings in social interactions. In my experience, I often have difficulty waiting my turn to speak in social settings because I feel like I’m going to forget whatever it is that I want to say. However, I also feel the intense need to plan out social interactions carefully, oftentimes practicing the conversations in my car before engaging with the person. This makes it really challenging to feel like I can be natural and have my guard down in any social interaction. 
 

Routine vs. Spontaneity

Many autistic individuals find comfort in routines and predictability, while ADHDers often thrive on spontaneity and novelty. AuDHDers might feel the pull of both: a desire for structure and consistency, alongside a need for new, exciting experiences. Balancing these conflicting tendencies can be difficult. Personally, I often find myself making structure plans for my days but then struggling to actually follow them. It’s like the autistic part of me wants to have a structure and routine, but then the structure and routine is too boring for the ADHD part of me to actually follow through on it! 
 

AuDHD Traits Checklist

If you suspect you might be AuDHD, you might recognize yourself in some of the following traits. Keep in mind that not every AuDHDer will experience all of these traits, and the intensity or combination of traits will vary from person to person.
 

• Hyperfocus: Intense concentration on a particular interest or task, sometimes to the exclusion of everything else.
   

• Sensory Sensitivities: Overwhelm or discomfort in response to certain sensory stimuli, such as bright lights, loud noises, or certain textures.
   

• Sensory Seeking: A craving for sensory input, such as a desire for loud music, bright lights, or physical stimulation.
   

• Difficulty with Transitions: Struggling to move from one task or activity to another, or feeling distressed by changes in routine.
   

• Social Challenges: Difficulty understanding social cues, initiating or maintaining conversations, or forming close relationships.
   

• Impulsivity: Acting on impulses without thinking things through, such as interrupting conversations, making snap decisions, or engaging in risky behaviors.
   

• Executive Dysfunction: Struggles with organization, time management, or completing tasks, often leading to procrastination or feeling overwhelmed.
   

• Stimming: Repetitive movements or behaviors, such as rocking, tapping, or hand-flapping, often used as a way to self-regulate emotions or sensory input.

• Emotional Dysregulation: Difficulty managing emotions, leading to intense mood swings, meltdowns, or emotional burnout.
   

• Forgetfulness: Forgetting appointments, deadlines, or everyday tasks, often despite a genuine desire to remember.
   

• Task Paralysis: Feeling stuck or unable to start tasks, especially if they seem overwhelming or boring.
   

If you resonate with many of these traits, it might be worth exploring the possibility of being AuDHD. While self-identification is valid and important, some people find it helpful to seek out a formal assessment or diagnosis from a professional who is experienced with neurodivergent adults. Formal diagnoses can increase access to accommodations and services like neurodivergent coaching, therapies, and medication.
 

AuDHD Test: Understanding Your Neurotype

There is no single test that can definitively diagnose AuDHD, but there are several tools and assessments that can help you better understand whether you might be both autistic and ADHD. 
 

1. Self-Screening Tools

There are several self-screening tools available online that can help you gauge whether you might have traits of autism, ADHD, or both. These tools are not diagnostic, but they can provide insight into your neurodivergence. Some popular self-screening tools include:

• Autism Quotient Test: A commonly used self-assessment for autism traits.

• RAADS-R: Another self-assessment tool for autistic traits.

• ADHD Self-Report Scale: A widely used self-screening tool for ADHD symptoms.

• CAT-Q: An assessment to determine levels of masking in autistic people.

These tools can help you identify traits that might point towards an AuDHD neurotype, and can help point you in the right direction if you want to pursue a formal diagnosis.
 

2. Professional Evaluation

If you’re seeking a formal AuDHD diagnosis as an adult, it can be helpful to find a professional who has experience diagnosing and understanding both autism and ADHD. Neurospark, for example, has providers who are autistic, ADHD, or both, so they understand the neurotypes from personal experience as well! The diagnostic process often involves interviews, questionnaires, and sometimes observations or tests to assess your behaviors, traits, and challenges. It’s important to choose a provider who understands neurodivergence in adults, as many professionals still focus on diagnosing children and might miss the unique ways autism and ADHD present in adults. Additionally, seeking a provider who understands masking, especially if you are non-white and non-male, can be beneficial. 
 

3. Journaling and Reflection

One of the most insightful ways to explore your neurodivergence is through journaling and self-reflection. By keeping a record of your experiences, challenges, and strengths, you can begin to notice patterns that might point towards AuDHD. Reflect on how you manage tasks, your social interactions, and how you respond to sensory input. Often, taking time to reflect on your daily experiences can provide clarity and validation for the traits you experience.
 

Living as AuDHD: Finding Support and Understanding

For those who identify as AuDHD, it’s important to recognize that you are not alone. Many people share this dual neurotype, and there are growing communities, both online and offline, where AuDHDers can connect, share stories, and support one another. Seeking out neurodivergent coaching can help us AuDHDers feel understood, supported, and less alone. Seeking out the stories and experiences of other AuDHDers can also help us feel less shame in our experiences. Ultimately, understanding and supporting our AuDHD selves goes a long way in our lived experiences, making life far more enjoyable and manageable.