<p>If mindfulness has ever made you feel <em>more</em> anxious, itchy, overwhelmed—or like you’re “doing it wrong”—you’re not alone. </p><p>In Part 1, <strong>Brett</strong> and <strong>Dr. Megan Anna Neff</strong> (autistic + ADHD clinical psychologist and creator of <strong>Neurodivergent Insights</strong>) 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.<br></p><p>Together, we reframe mindfulness into something more accessible: shifting from an <strong>evaluative mind</strong> (judging, fixing, debating) to an <strong>observing mind</strong> (noticing with curiosity). We also share practical language you can use to create distance from sticky thoughts—without arguing with them.<br><strong>In this episode, we cover:</strong><br></p><ul><li>Why we&#39;re not “empty our mind” (and why it backfires for many ADHDers)</li><li>Observing mind vs. evaluative mind</li><li>The “fix-it/force-it” trap and how to soften it</li><li>A simple phrase that helps: “I’m noticing I’m having the thought…”</li></ul><p> <strong>Next up:</strong> Part 2 drops next week, where we connect mindfulness to ADHD arousal dysregulation and <strong>Mindfulness on the Go</strong>.<br></p><p><strong>Links &amp; resources:</strong> </p><p>📌 Resources + links:Things Might Go Terribly, Horribly Wrong: A Guide to Life Liberated From Anxiety: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqazlNT1Axd2pQSVAyQmc5V1pvclhzcVVXVlFUUXxBQ3Jtc0trZ25peEd5cExYWVhNdS1yek01R20tUVN6czRWX1BYbS1FV3ExQVd4eVhOcnNRLTVubjJDV0lrVTRrcms2bjhZY2hwQnFLZWdJemMzR3QxN2xJaERsSGhwN0JqY0ZQNi0tX2xnR3F0LUhIN2hqSUNGQQ&q=https%3A%2F%2Famzn.to%2F4qYJxff&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://amzn.to/4qYJxff</a>ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbTViQ0ZOaTRwZ3VHZTdKTV9IUnVxaWlwYUlPQXxBQ3Jtc0tsRHJ5SnNveWk4NDRrN2x0RlNramp6RFJSZkpjRWItMlF1ZUMyQXVZYkRQcjd2aW5JSV9LN1VSMWlJMmlxS3NaSG13ZU1CWVh1VlJGNERoZHliZE5QcUtsLXAzVDk0YWx3TEh6bmZuRWlTTUdZTEJicw&q=https%3A%2F%2Famzn.to%2F3NUTBYr&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://amzn.to/3NUTBYr</a>Part 2: <a href="https://www.youtube.com/watch?v=XfimJ8Y6Mzg">   • Mindfulness on the Go: Why Stillness Backf...  </a>NeurodivergentInsights.comNewsletter: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjlxNEV2WUFaVkwxVGtkdGp0alBZcXludWo0UXxBQ3Jtc0ttaTBmeUUyQ0g4SXlTczc2Ykt4VEs2d3loMUMwbTE5OWhBdUZsR1pZMTNFZ19lcFhRYVdReTFZRVN0cGE2UE5UcUY2VGlLa0NqMnd2Z2U5Wi1aTktPRFVBczFKWnp6WlBmRENKMnBtNi12LXExZDAzcw&q=https%3A%2F%2Fnewsletter.neurodivergentinsights.com%2F&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://newsletter.neurodivergentinsi...</a>Apple Podcast: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbXhCZDkyZ25rczVPakNSaGMtWGluNkNZODViUXxBQ3Jtc0tsdGFrdGtURkpHVzF4Q2NqcnNCZGQ3TEFiczJ2MkE1MWEyUnV1b0dadG1RRFZRekkwX09CLWwwczJHYXpRSDlqeFVLWTdZck0zUmN5Z0FOVjdDZURrcXVQa3N0NmxzSUxUTUZ5cjZhNHdmVnNybFkyNA&q=https%3A%2F%2Fpodcasts.apple.com%2Fus%2Fpodcast%2Fneurodivergent-insights-with-dr-megan-anna-neff%2Fid1869086350&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://podcasts.apple.com/us/podcast...</a>Spotify: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFBnbldqZ2xLQ0dWYi1RZzlROVJxSzF3c2dFQXxBQ3Jtc0tsMWN3bXh1X0Ftc1FLR29Delhjel9oclczcXA4TUt1S2d6Tzg3NlVfR1dmc0xmVVRUSEdnNkpOVWZMVnBiakNiRkhjektINEtBeTd5YXpPVUd5dHk4d1d6SzEyYjZkUXduNWVHbzJYUHhIeGdkQjFVZw&q=https%3A%2F%2Fopen.spotify.com%2Fshow%2F1LCaz1g760uBJjZuQ6oTqX&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://open.spotify.com/show/1LCaz1g...</a>This video is not medical advice and is not to be considered therapy. 📩 Resources + weekly newsletter: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqblZfLVIxeFNjSFlqRFRYcU14S2kxdkhOTjdBZ3xBQ3Jtc0tsakRJV3dySEgtZkRfQzVYbG5uNWtzMDV5dTE2NmFpc09RMEV2Ym9TZmhva3VpSVVxdjNiRGJrX2dJbmswRUl0cEIzbks3MlRQVXN1ekpYeGNmSWZKMGdHd2tMYXZjVG4wOEZMMVBSS250Rzd4R2h5Zw&q=https%3A%2F%2Fnewsletter.neurodivergentinsights.com%2Fresource-vault&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://newsletter.neurodivergentinsi...</a> • 📚 Dr. Neff’s books: Self-Care for Autistic People: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbm5WaVZPZTNOMnFDemlHZFEtRjF5eWZxWXVDUXxBQ3Jtc0ttMHh3OVVMeFd1UXBGMXlmN2dkZHJzTmEyWTBBem4wVXJtQVFndlFqdlBuQk1zaGRSd1dLS3V1U3NFMnNMQlQ0ZGpWYlQ1aFJfNENVc04wUy1oRHQ3eUNWSW50TXh0N21FaGgzdldrNFl0WnZYSTdiYw&q=https%3A%2F%2Fwww.amazon.com%2Fdp%2F1507221932%3Ftag%3Dmyndwebsite20-20%26linkCode%3Dosi%26th%3D1%26psc%3D1&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://www.amazon.com/dp/1507221932?...</a> • The Autistic Burnout Workbook: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbkZLQi1mcEpJMzUwVVpYbEZQNFhnS3RpRHI4QXxBQ3Jtc0ttZ3cwMG9PWVY0ZzdmdlpuS3pGWWU1YWtjNHRDQ09QQ1ZoZWRmNUlMMWpVZ2lGT240SWNsVkpPYWtNMXVsVXFKTVFRME9OQk9BVkJKVzM1clZQeXpDd3RxVXYzRG5RbW5oTjVWS0hGVXRWR0UtREd5UQ&q=https%3A%2F%2Fneurodivergentinsights.com%2Fautistic-burnout-workbook%2F&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://neurodivergentinsights.com/au...</a> • Neurodivergent Insights: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbnY5YUo5VW1MOWxoZ0U3bzB5UGFDU3lWWWdqd3xBQ3Jtc0trb2dYOUdEclZhTDBoVGJwX0ZwT1B3UkRaVWI5QS1SekJBQVRVdEliWHQ4aXVMMl9JYzBObkJLb1dZdUxZSEVTbW1LVlJGaGNnSV9tbjBVZ1p5RGZ1UldHN0Q0VUtiT0Z3Y1BOQm1MS3ZuYkdqbDUySQ&q=https%3A%2F%2Fneurodivergentinsights.com%2F&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://neurodivergentinsights.com</a> • Trainings: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbll1b05mZHUxVVVaRU1sdUFLMEFjSGc3QWFhd3xBQ3Jtc0trR0poTTZUcEJEU3lseG1ucnF4V2swanJqYVBoVGJUZEh4UENjLUhSUG8yWDVneDVqd2owSmdqVHRLZFVMSnNMaHQta1hkTnFCRDJfdno4ZFZjc0ZPQTBURjVzeG10WnBtd2ppeWRzRC03LXZFeEpxcw&q=https%3A%2F%2Fneurodivergentinsights.com%2Ftrainings%2F&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://neurodivergentinsights.com/tr...</a> • Neurodivergent Insights Workbooks: <a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqazE0UUwxQnVEMHNYRWJ0d01KZlFUV21ZZEt3QXxBQ3Jtc0ttenVMRksxbVVBVnp0eHlCSkxqVWl0aVByQ2NkeXY2ajZRNWN0MURIektnWVFBWFBEaEUtanpxdW16YlRoVHk5TndtQ25uM0hXQnlOZ291U0JOVFJiWldzbW1veGwxUzdpSGNsN2ozZnNqakwwZFFZSQ&q=https%3A%2F%2Fneurodivergentinsights.com%2Fworkbook%2F&v=XZhVKn78ADE" target="_blank" rel="nofollow">https://neurodivergentinsights.com/wo...</a></p><p><strong>Spotify Q&amp;A:</strong> What part of mindfulness feels hardest for you—stillness, racing thoughts, body sensations, or self-judgment?</p>