The 7 Kinds of Rest (Especially for Neurodivergent Folx)

If you are exhausted no matter how much you sleep, you’re not broken—and you’re definitely not alone. Many neurodivergent people spend their days navigating sensory overwhelm, masking, emotional load, decision fatigue, and constant self-monitoring. Sleep alone can’t restore a system that’s working that hard. If this sounds like you, keep reading. If you're not familiar with what being neurodivergent means, this post breaks it down.

Rest is more than closing your eyes. It’s giving your whole nervous system the kind of recovery it actually needs. Here are the seven types of rest, explained through a neurodivergent lens.

1. Physical Rest

Physical rest helps the body recover from strain, stress, tension, or burnout. Passive physical rest: sleep, naps, lying down Active physical rest: stretching, gentle movement, somatic shaking, deep breathing, massage

If your muscles always feel tight, or you’re chronically fatigued, your body may need time to turn off “go mode.”

Offer yourself grace in whichever form of physical rest that you try. Rest doesn't have to fit into a box, figure out what helps your body recover.

2. Mental Rest

Neurodivergent brains often run day and night—planning, analyzing, remembering, tracking tasks, replaying conversations, or managing self-criticism. Mental rest means giving your cognitive load a break. Examples:

• Taking 5–10 minute brain breaks

• Doing one thing at a time

• Externalizing tasks (to-do lists, notes, systems)

• Letting yourself space out without guilt

If your thoughts feel loud, nonstop, or overwhelming, mental rest is likely overdue.

3. Emotional Rest

Many neurodivergent people spend years masking feelings or trying not to “be too much.” Emotional rest is the relief of being real—no performance required. Examples:

• Being with someone who doesn’t need you to “act okay”

• Allowing yourself to feel what you feel without fixing it

• Journaling honestly

• Saying “I’m not okay and that’s valid.”

Emotional rest is the moment your nervous system stops bracing.

4. Social Rest

Even positive social interactions can be draining when you’re tracking social cues, tone, timing, and expectations. Social rest is about having relationships—and spaces—where you don’t have to work so hard. Examples:

• Spending time with people who feel safe and accepting

• Taking time alone after socializing

• Communicating your limits

• Online connection instead of in-person, if that’s easier

Social rest is not about isolation—it’s about balance.

5. Sensory Rest

Neurodivergent nervous systems often take in more sensory data than the average person, and processing that constant input is exhausting. Sensory rest gives your system a break from stimulation. Examples:

• Turning down lights or sound

• Noise canceling headphones

• Screen-free breaks

• Eye masks

• Tidying one small area so the visual field calms down

• Retreating to a quiet space

Sensory rest can be the difference between “I’m doing fine” and “I’m completely overwhelmed.”

6. Creative Rest

Neurodivergent minds are often constantly generating—ideas, solutions, art, workarounds, patterns, possibilities. Creative rest gives that part of the brain time to refill. Examples:

• Being in nature

• Listening to music

• Looking at art

• Reading or watching something without pressure to produce

• Letting your brain have novelty and curiosity with no outcome required

Creative rest is permission to enjoy, not output.

7. Spiritual Rest

For many neurodivergent individuals, the world may have repeatedly told them they are “wrong,” “too much,” or “not enough.” Spiritual rest is the feeling of belonging and being connected to something larger—purpose, community, values, or meaning. Examples:

• Nature

• Meditation or prayer

• Meaningful conversations

• Compassionate community

• Participating in something that reminds you your existence matters

Spiritual rest reconnects you to your place in the world.

You Don’t Have to Earn Rest

Neurodivergent people are often working harder than others can see—nervous system regulation, sensory processing, executive function, masking, emotional management, and persistent self-advocacy. If it feels impossible to build rest into your schedule, check out this post on micro-breaks.

If you’re exhausted, it is not a character flaw. It may be your body asking for the kind of rest it has been missing. If you find yourself thinking that you're broken for being exhausted, visit this page about when ADHD and Life Collide.

Rest isn’t a reward—it’s part of survival, healing, and being human. If you think what you're experiencing looks or feels like burnout, you might also want to check out the top burnout signals in neurodivergent folx---knowing them can help you spot when rest is really what's needed.