My Voice, My Needs Free Neurodivergent Self-Advocacy Hub
Finding the words to explain your needs isn't always easy.
My Voice, My Needs is a free self-advocacy hub from AuDHD and Then Some, helping neurodivergent adults understand their needs, communicate more confidently and advocate for themselves in everyday situations.
Whether you're autistic, have ADHD, Tourette's or are exploring your neurodivergence, these practical tools are here to help.
Free to access. No diagnosis, membership or payment required.
My Neurodivergent Needs Passport
Identify your sensory needs, communication preferences, strengths and adjustments that help.
Finding the Words
Ready-to-use communication scripts for boundaries, sensory overload, asking for support and difficult conversations
Prepare to Be Heard
A practical workbook to help you prepare for appointments, meetings and important conversations.
My Boundaries, My Choices
A workbook helping neurodivergent adults recognise their limits, understand their needs and communicate boundaries with confidence.
Understanding Self-Advocacy
Your needs matter. Your voice matters. You deserve to be heard.
Self-advocacy means understanding your own needs, preferences and experiences, and being able to communicate these to others. It is about having a say in decisions that affect you, asking for support or adjustments when needed, and feeling empowered to make choices that work for you.
For neurodivergent people, self-advocacy can be particularly important. Autistic people, those with ADHD, Tourette's Syndrome and other neurodivergent experiences may encounter environments, expectations or communication styles that don't always accommodate their needs. Masking, people-pleasing, previous experiences of being misunderstood or difficulties expressing thoughts can sometimes make speaking up feel challenging.
Self-advocacy looks different for everyone. It might mean requesting written information instead of verbal instructions, explaining sensory needs, asking for more processing time, setting personal boundaries or requesting reasonable adjustments at work. It doesn't always involve speaking out loud. Writing things down, using communication aids or asking someone you trust to support you are equally valid ways of advocating for yourself.
Self-advocacy isn't about changing who you are or having to justify your neurodivergence. It's about recognising that your experiences and needs are valid, understanding the choices available to you and finding ways to communicate what matters to you.
You don't need a formal diagnosis, the perfect words or the confidence to speak up in every situation to begin advocating for yourself.
Our free resources are here to help you explore your needs, find language that feels comfortable and take small steps towards being heard, in your own way and at your own pace.
I'd position this directly above your four downloadable workbooks. It gives visitors a clear understanding of self-advocacy and naturally introduces the resources without overwhelming them with information.
At Work
Self-advocacy at work might mean requesting reasonable adjustments, explaining communication preferences or discussing sensory needs. It could involve asking for written instructions, flexible working arrangements or a quieter environment to help you work effectively.
In Education
Whether you're studying at college, university or accessing adult learning, self-advocacy can involve communicating how you learn best. This might include requesting accessible materials, additional processing time, a quieter learning environment or support with organisation and planning.
In Healthcare
Healthcare appointments can sometimes feel overwhelming, particularly when processing information or explaining experiences is difficult. Self-advocacy might mean requesting longer appointments, bringing written notes, asking for information in an accessible format or having someone accompany you for support.
In Relationships & Everyday Life
Self-advocacy also matters in friendships, family relationships and everyday situations. It might mean setting boundaries, explaining sensory overwhelm, asking for time alone or communicating how you prefer to receive information. Your needs are just as important in your personal life as they are elsewhere.
A reminder: You don't have to explain or justify every aspect of your neurodivergence to deserve understanding and respect. Self-advocacy is about finding ways to communicate your needs that feel safe, comfortable and manageable for you.
Helpful Organisations & Further Support
Sometimes self-advocacy means knowing where to find the right information, advice or additional support.
We've brought together a selection of independent organisations offering guidance on disability rights, workplace adjustments, healthcare, education and accessing support.
Whether you're looking to understand your rights, prepare for a difficult conversation or find someone who can help you be heard, these organisations may be a useful starting point.
Click on the images to visit the websites
Independent advice about benefits, disability rights, employment, housing and other everyday concerns.
Best for: Understanding your rights and options.
Citizens Advice
Free, impartial information about employment rights, reasonable adjustments and resolving difficulties at work.
Best for: Workplace self-advocacy.
Acas
Advocacy service that can help people communicate views & participate in decisions about health, care & support.
Best for: Finding independent advocacy support.
VoiceAbility
Help people share experiences of health & social care & find local services, including NHS complaints advocacy.
Best for: Being heard in healthcare.
Healthwatch England
Free independent SEND legal information, advice and resources for families and young people in England.
Best for: Education rights, EHCPs and SEND support.
IPSEA
National Autistic Society
Info, advice & guidance covering autistic experiences, rights, education, employment & accessing support.
Best for: Autism-specific information and guidance.
Please note: These organisations are independent of AuDHD and Then Some. We share them as possible sources of information and support, but inclusion does not imply a formal partnership or endorsement. Services, eligibility and availability may vary depending on your location and circumstances.
For Organisations & Professionals
Supporting neurodivergent adults?
My Voice, My Needs provides free, accessible self-advocacy resources that organisations, charities, social prescribers, healthcare professionals and community services can share with the adults they support.
Our tools help individuals identify their needs, prepare for important conversations and communicate more confidently.
No referral, registration or payment required.
Simply share this page with anyone who may benefit.