Hi Reader,
This month I’m exploring some of the gray lines in ADHD. Last week, I dug into the difference between self-monitoring and masking. This week, I’m diving into a closely related topic: what is the difference between compensation strategies and accommodations in the context of ADHD?
Compensation strategies are practices, routines, or hacks that an individual develops over time as a way to manage their ADHD. These strategies often help people meet external expectations but come with a cost. This is one of the most important things I wish all assessors understood. A lot of ADHD assessments might go something like this:
As a child, did you struggle with turning work in on time?
"No."
(Move on to the next question.)
But when you understand compensation strategies, you ask a critical follow-up question: How did you get your work done on time? Were there systems or practices in place that helped you meet deadlines?
If you asked me how I got my work done on time, I would tell you about my system: I wrote everything down the moment I received the syllabus, entered it all into my calendar, and obsessively checked and re-checked everything. I’d cross-check my notes with the syllabus and the digital system the teacher was using. Then, I made a separate master list that I hung on my wall with all tasks and dates, which I would also obsessively check. I made sure to get started right away, aiming to turn in assignments early so I could “close the loop.” Just knowing an assignment was due anytime in the next four months kept a hypervigilant loop running in my brain.
The idea of having something “floating” in my to-do list, without it being done, made me anxious. I was afraid I’d forget, so I couldn’t relax until I knew it was finished.
So, yes, I rarely missed assignments. But that success didn’t come without a cost. The constant checking and re-checking, the planning, and the need to keep all the tasks in my mental orbit took an enormous amount of energy. The hypervigilance wasn’t just time-consuming — it was emotionally draining. This, to me, is where compensation strategies become a double-edged sword.
Similar to masking, compensation strategies aren’t all good or all bad. There are privileges and costs that come with them. On the one hand, they helped me do well in school and even earn an advanced degree — significant benefits for sure. They’re what get us to medical appointments on time, remind us to fill up the gas tank before it hits empty, and keep us juggling all the little things life throws our way.
But on the other hand, the hypervigilance, emotional toll, and energy expenditure can be high. And that’s why it’s so important for assessors to ask about these strategies. A person might not check all the boxes for "classic ADHD symptoms," but if they’re devoting 10 hours a week to maintaining systems just to stay on track, they may be living with undiagnosed ADHD. Worse, this can lead to exhaustion, stress, and anxious checking, which sometimes looks like anxiety or depression, but really stems from the overwhelming effort of managing the world without support.
So, compensation strategies could be described as the techniques that a person with ADHD develops — often independently — to cope with or work around their ADHD traits. These strategies involve compensating for their differences, usually by creating systems or routines to function more effectively in environments that haven't adapted to their needs.
Compensation strategies aren’t inherently bad. In fact, they can be essential. But the danger comes when a person relies so heavily on these strategies that they end up burning out. People often compensate in order to fit into the expectations of a neurotypical world, without understanding why they have to work so hard — and without receiving the support they need. When someone has patchworked together enough compensation strategies to get by, they often feel like an impostor deep down.
(For longer Sunday essays, you can now find the full version on the website)
★彡 Neurodivergent Insights Weekly Roundup ★彡
Neurodivergent Resource (Free)
(United Kingdom Only)
Neurodivergent Resource (Free, UK Only)
For our UK readers (in England, Scotland, and Wales), we’re partnering with Neuro Jumpstart, an organization supporting neurodivergent employees and entrepreneurs. They want to spread the word about the Access To Work initiative, a UK government program offering up to £62,900 in support for neurodivergent individuals who are:
- In work
- About to start work
- Running or starting a business
Support includes:
- ADHD coaching
- A virtual assistant for monotonous tasks (for 1 year)
- Equipment like Remarkable tablets, standing desks, and noise-canceling headphones
- Assistive software
- Money towards travel costs or vehicle adaptations
Neuro Jumpstart can guide you through the (often tricky) application process and provide support once approved.
Interested? Fill out this form, and they’ll be in touch.
For questions, contact Jason at jason@neurojumpstart.com.
New on the Podcast
This week, we continued our OCD series with Aiden Reis, diving into the ins and outs of exposure therapy. We explored how to adapt ERP (Exposure Response Prevention) for Autistic and ADHD clients by incorporating more mindful, values-aligned practices. I have to say, I really enjoyed this conversation — and I learned a ton from it too.
ADHD-Focused Workbook Sale
This month, you can get 25% off all ADHD-focused workbooks with the code ADHDAWARE25. (Note: This sale also applies to those purchasing the clinical version of these workbooks for use with clients.)
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Stay Kind. Stay Curious.
Dr. Neff
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