Constantly processing sensory information, monitoring social cues, switching between tasks, managing emotions, or trying to stay focused requires more effort from neurodivergent people compared to neurotypicals. As a consequence, rest becomes vital as a self-care strategy to restore one’s resources in the short-term and prevent burnout in the long run. A useful way to think about rest is that it isn't just stopping activity; it's reducing a specific kind of effort your brain and nervous system has been working hardest to do.

1. Sensory rest

When everything feels too loud, bright, busy or intense, rest involves reducing the amount of information coming in through your senses. For example, you can try the following:

Sit in a dimly lit, quiet room.
Wear noise-cancelling headphones or earplugs.
Put your phone away and close your eyes.
Take a nap

Sensory rest isn’t only about reducing unpleasant input; it can also involve intentionally choosing sensory experiences that feel comforting, enjoyable, grounding or regulating:

Cuddle a pet, a soft toy or a blanket
Put on comfortable clothes
Use soft blankets or weighted blankets and comfortable pillows
Take a warm bath or shower
Use a hot water bottle
Watch trees swaying in the wind, clouds moving across the sky
Listen to the rain or thunderstorm
Eat something the taste and texture you enjoy
Smell freshly brewed coffee, cinnamon, vanilla, or any other scent you love

2. Cognitive rest

When your mind won't stop thinking, give your brain a break from analysing, attending to, planning, remembering and making decisions. In other words, try to reduce the number of things your brain must actively work out. Familiar activities are usually more restful than new or complicated ones.

Give yourself permission to postpone non-urgent decisions
Let your thoughts wander without following every thought
Listen to familiar music without doing anything else
Watch the world go by through the window
Watch a movie or a show you've seen before
Do a simple repetitive activity, such as folding laundry, knitting, doodling
Eat a familiar, easy meal
Repeat routines that work

3. Social rest

Take a break from the effort of communicating, masking, interpreting social cues or managing other people's expectations. Social rest doesn't always mean isolation; safe, low-pressure company can be restorative, too.

Spend time alone without having to explain why
Be with someone who is quiet and lets you be quiet
Spend time in nature or/and animals
Communicate through a text or an email instead of a phone call
Cancel non-essential plans when you need to recover

4. Emotional rest

Emotional rest means you no longer have to manage how your feelings look to other people. You can stop suppressing your feelings and appearing okay to others.

Let yourself cry if you need to
Journal without trying to solve anything
Talk to someone who listens without immediately offering solutions
Allow yourself to be frustrated without judging yourself

5. Vestibular rest

Your vestibular system is located in your inner ear. It helps your brain understand movement, balance, head position and orientation in space. It works closely with your eyes, muscles and joints. Vestibular rest is about finding the right balance between movement and stillness, so your brain and body feel comfortable, steady and regulated.

Sit in a supportive chair with your body comfortable and relaxed
Lie down with your head comfortably supported
Keep your head still if movement makes you feel uncomfortable
Take a break from escalators, crowded transport or visually busy environments
Sit in a hammock or a rocking chair and slowly move
Walk slowly along a quiet path
Stretch slowly
Shift your weight from one foot to the other

For a lot of people rest involves engaging in creative activities. Doing something absorbing that doesn’t demand performance or achievement can be deeply restorative.

Doodle, knit, crochet or build with LEGO, etc.
Play a familiar video game
Listen to an album you love
Garden, bake or engage in a favourite hobby
Revisit a special interest without needing to produce anything

Some people prefer to rest while their bodies are active.

Take a slow walk without a destination
Rock, sway, stretch or pace gently
Use a swing or rocking chair
Try gentle yoga or lie on the floor
Fidget with something comforting

A few things worth remembering

Rest doesn't have to be earned. You don't need to finish everything before you take a break.
Rest can look active. Stimming, walking, crafting or playing a familiar game can be genuinely restorative.
Passive doesn't always mean restful. Scrolling social media can feel like a break while still requiring your brain to process constant new information.
Rest can be preventative. Small breaks before you reach overwhelm may be more helpful than waiting until you completely crash.
The categories of rest mentioned above overlap most of the time, for instance, watching the world go by from the bedroom window addresses social rest, cognitive rest, sensory rest and vestibular rest all at the same time.
After a busy day, you might need to incorporate the type of rest that covers most of the areas mentioned.