Neurodivergent Insights with Dr. Megan Anna Neff

Mindfulness for Neurodivergent Minds Part 1: Stop Trying to “Empty Your Mind”

Jan 23, 2026

Dr. Megan Anna Neff, an autistic-ADHD clinical psychologist and author, reframes mindfulness for neurodivergent minds. She explains why “empty your mind” backfires and contrasts an observing mind with an evaluative one. Short, practical phrases and the idea of curiosity over fixing make mindfulness more accessible and less distressing.

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INSIGHT

Mindfulness As A Way Of Being

Mindfulness is not emptying your mind but a way of being with yourself moment-to-moment.
Shifting to an observing mind (notice without judging) unlocks accessible, on-the-go practice.

ADVICE

Tag Thoughts To Create Distance

Tag your thoughts or sensations quickly to create observing mind practice throughout the day.
Use brief labels (e.g., "I'm noticing a thought") instead of trying to force stillness.

INSIGHT

Awareness Can Trigger A Fix-It Loop

Becoming more aware of thoughts can paradoxically increase distress if you then judge or try to fix them.
Neurodivergent people may especially slip into a meta-evaluative loop after noticing thoughts.

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If mindfulness has ever made you feel more anxious, itchy, overwhelmed—or like you’re “doing it wrong”—you’re not alone.

In Part 1, Brett and Dr. Megan Anna Neff (autistic + ADHD clinical psychologist and creator of Neurodivergent Insights) talk about why the most common definition of mindfulness—“empty your mind” or “sit still and force calm”—can be especially distressing for neurodivergent nervous systems.

Together, we reframe mindfulness into something more accessible: shifting from an evaluative mind (judging, fixing, debating) to an observing mind (noticing with curiosity). We also share practical language you can use to create distance from sticky thoughts—without arguing with them.
In this episode, we cover:

Why we're not “empty our mind” (and why it backfires for many ADHDers)
Observing mind vs. evaluative mind
The “fix-it/force-it” trap and how to soften it
A simple phrase that helps: “I’m noticing I’m having the thought…”

Next up: Part 2 drops next week, where we connect mindfulness to ADHD arousal dysregulation and Mindfulness on the Go.

Links & resources:

📌 Resources + links:Things Might Go Terribly, Horribly Wrong: A Guide to Life Liberated From Anxiety: https://amzn.to/4qYJxffACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy: https://amzn.to/3NUTBYrPart 2: • Mindfulness on the Go: Why Stillness Backf... NeurodivergentInsights.comNewsletter: https://newsletter.neurodivergentinsi...Apple Podcast: https://podcasts.apple.com/us/podcast...Spotify: https://open.spotify.com/show/1LCaz1g...This video is not medical advice and is not to be considered therapy. 📩 Resources + weekly newsletter: https://newsletter.neurodivergentinsi... • 📚 Dr. Neff’s books: Self-Care for Autistic People: https://www.amazon.com/dp/1507221932?... • The Autistic Burnout Workbook: https://neurodivergentinsights.com/au... • Neurodivergent Insights: https://neurodivergentinsights.com • Trainings: https://neurodivergentinsights.com/tr... • Neurodivergent Insights Workbooks: https://neurodivergentinsights.com/wo...

Spotify Q&A: What part of mindfulness feels hardest for you—stillness, racing thoughts, body sensations, or self-judgment?