By Pam Ross, & Michelle L. Guy, 2025
Autonomous Sensory Meridian Response (ASMR) is a fascinating phenomenon where certain sounds or visual stimuli trigger a relaxing sensation, often described as a tingling feeling that typically starts at the scalp and travels down the back.
For many, this experience can be deeply soothing, creating a calming and grounding effect.
But what about neurodivergent folks, specifically those with ADHD (Attention Deficit Hyperactivity Disorder), ASD (Autism Spectrum Disorder) Giftedness, 2e, or a combination of several exceptionalities?
Is there a potential benefit to using ASMR to manage some of the common challenges of neurodivergence? – The answer seems to be yes—but like everything, individual experiences can vary widely, it’s important to consider sensory sensitivities and personal preferences before diving in.
Potential Benefits:
Improved Focus
For people with ADHD, a key area of the brain that is “divergent” is the area that supports and manages impulse control. Everyone gets distracted, and while most people filter out or ignore minor distractions, the lack of impulse control means having to respond to every distraction. This is what makes things so hard for an ADHDer who is trying to focus. In an environment filled with distractions like most schools or workplaces, ASMR may come in handy. ASMR videos, often featuring sounds like gentle whispers or soft tapping and can create a peaceful backdrop that helps drown out distractions. The soothing sounds can help center attention, limit the external noise of everyday life, and ensure that the impulse to respond is managed better. For someone with ADHD, this can help to improve focus and they may stay engaged in tasks for longer periods.
Relaxation and Stress Reduction:
ADHD and ASD can also show up as a lot of restlessness and excess energy, or stimming, which can be difficult to manage. Some ASMR’s can calm the central nervous system, and offer a gentle escape from the noise and busyness of everyday life. Soothing sounds and imagery, such as the movement of kinetic sand, hand movements, or even pages of a book flipping, may help calm an overstimulated mind and ease overthinking, and support relaxation and improve calm in the brain and body.
Finding the right kind of ASMR can be helpful in times of overwhelm, and can centre the mind to provide the soothing relief needed to reset.
Sensory Regulation:
For neurodivergent people, heightened sensitivity is often a challenge. Symptoms of anxiety and overwhelm can be common and regulating sensory input is often required. ASMR could provide some relief in this area. The gentle, rhythmic sounds can help ease anxiety, particularly if the sounds are predictable. Predictability can be incredibly comforting for people on the spectrum, as it creates a sense of structure and routine. Repetitive sounds can offer a stable, calming environment for someone who might be sensitive to unpredictability, and sensory stimulation.
Important Considerations in Using ASMR:
Sound Sensitivity:
Not everyone responds the same way to ASMR, and neurodivergent people may have strong reactions to certain sounds. What works for one person may not be effective or even comfortable for another. It's essential to start with quieter, softer ASMR videos, such as tapping, whispering, or brushing sounds.
Personal Preferences:As with any sensory experience, everyone has different preferences. For some, the sounds and visuals associated with ASMR might be more distracting. It's important to experiment and figure out what works best for you, both in terms of the sounds and the visuals.
Trial and Error:Finding the right ASMR to suit your needs might take some trial and error. But it can be worth it to explore this sensory tool as part of your broader healing journey. It’s all about finding what resonates with you and supports your relaxation, focus, emotional regulation, and sense of safety.
ASMR isn't a one-size-fits-all solution, but for neurodivergent folks, particularly those with ADHD or ASD, it may offer a gentle way to center the mind and find moments of peace. If you’re curious to try it, remember that personalization is key. So take your time, experiment with different sounds, and discover how ASMR might fit into your self-care routine.
If you’re unsure, curious, or would like to know more about the neurodivergence spectrum, it might be helpful to consult with a healthcare professional to explore the best strategies tailored to your individual needs.
Try these videos to get started!
ASMR Sounds
Hand movements
ASMR Immersive
Our writers:
Pam Ross, and Michelle L. Guy are both Registered Social Workers (MSW) and psychotherapists at Acorn and Anchor Therapy Centre. Specializing in work with neurodivergent individuals and providing care to those with mental health issues. AATC believes in providing tailored, empathetic support for each person’s unique healing journey.