Resetting at the Start of a New Year: A Guide for Neurodivergent Individuals and Those with Acquired Conditions

The start of a new year is an opportunity to reset, reflect, and re-imagine what you want to accomplish. Whether you’re navigating life as a neurodivergent person or managing the challenges of an acquired condition such as stroke, brain injury, or a progressive illness, this transition can be empowering—when approached with intention and the right strategies. As a speech-language pathologist specializing in cognition and communication, I’m here to guide you in building a toolkit for success in organization, planning, time management, problem-solving, socialization, and verbal expression. These skills help you tackle daily tasks and foster overall health and wellness.

Organization: Building a Strong Foundation
A well-organized environment and schedule can set the stage for success. For many neurodivergent individuals or those with cognitive changes, clutter—whether physical or mental—can feel overwhelming. Start with these steps:

1. Declutter Your Space: Break tasks into small, manageable parts. Set a timer for 10–15 minutes to organize one area (a drawer, desk, or email inbox).
2. Visual Supports: Use color-coded calendars, labeled bins, or sticky notes. Visual aids serve as external memory supports and reduce cognitive load.
3. Consistency: Establish predictable routines. A "launch pad" area near the door with essentials (keys, wallet, phone) can reduce morning stress.

Organization doesn’t just clear physical space—it creates mental clarity and supports smoother decision-making.

Planning: Setting Achievable Goals
Many individuals struggle with executive functioning, especially when planning to get ahead. But effective planning can transform how you approach your days and weeks.

• SMART Goals: Ensure goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of “get better at socializing,” try “initiate one conversation per week with a coworker.”
• Use a Planner: Digital tools (like Google Calendar) or physical planners work wonders. Start with just a few appointments or deadlines to avoid overwhelm.
• Check-Ins: Reflect on your progress weekly. Adjust goals as needed—this flexibility is key to maintaining momentum.

Time Management: Making the Most of Your Day
Balancing tasks and downtime is critical. For those with ADHD, brain injury, or similar challenges, time blindness or fatigue can complicate this.

• Pomodoro Technique: Work in focused bursts (e.g., 25 minutes) with breaks in between.
• Timers and Alarms: Use phone alarms to remind yourself of transitions, meals, or tasks.
• Energy Mapping: Plan your hardest tasks during times you feel most energized. Save simpler tasks for low-energy periods.

Time management ensures you prioritize tasks while leaving room for self-care—a cornerstone of health and wellness.

Problem Solving: Staying Flexible
Life throws curve balls, and the ability to solve problems effectively can reduce frustration.

• Step-by-Step Thinking: When faced with a challenge, break it into smaller parts. Ask, “What’s the next step?” rather than tackling the whole issue at once.
• Self-Talk Scripts: Practice verbalizing solutions to internalize them, such as, “If this happens, I will do that.”
• Ask for Help: Collaboration strengthens problem-solving. Reaching out to a trusted friend, colleague, or therapist is a sign of resourcefulness, not weakness.

Problem-solving keeps you adaptable, fostering resilience in the face of the unexpected.

Socialization: Strengthening Connections
Social interactions can be both rewarding and daunting. Whether due to social anxiety, speech difficulties, or cognitive changes, many individuals shy away from connection. However, social engagement is vital for mental health.

• Start Small: Engage in low-pressure conversations. A simple “Hi, how are you?” can build confidence over time.
• Prepare Scripts: Practice common conversation starters or responses to reduce the pressure of coming up with words in the moment.
• Join Groups: Connecting in virtual or in-person communities with shared interests (like book clubs or gaming groups) is a natural way to do so.

Remember, socialization doesn’t have to mean large gatherings. One meaningful interaction can have a profound impact.

Verbal Expression: Finding Your Voice
For those with challenges in verbal communication—whether due to a stroke, brain injury, or neurodivergence—expressing yourself can be frustrating. But clear communication is foundational to wellness and self-advocacy.

• Practice Daily: Read aloud, recite affirmations, or use apps that support verbal expression.
• AAC Tools: If speaking is difficult, explore augmentative and alternative communication devices or apps.
• Self-Advocacy Phrases: Prepare phrases like, “I need a moment to gather my thoughts,” or “Could you repeat that more slowly?” These empower you to take control of interactions.

Tying It All Together
When these strategies work in harmony, they create a ripple effect across your life:

• Organization reduces stress.
• Planning increases confidence.
• Time management promotes balance.
• Problem-solving builds resilience.
• Socialization and verbal expression enhance relationships.

Together, these skills improve mental clarity, emotional regulation, and physical wellness, fostering a holistic sense of well-being.
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A Fresh Start for a Healthier You
The new year is your chance to embrace growth. Start small, celebrate every win, and remember that setbacks are part of the process. By focusing on building your cognitive and communication toolkit, you can create a year filled with meaningful progress, connection, and joy.
If you need guidance along the way, reach out to a speech-language pathologist who can tailor strategies to your unique needs. This year, let’s reset and make it your most empowered year yet!

About the Author
As a speech-language pathologist specializing in cognitive-communication intervention, I work with individuals navigating neurodivergence and acquired conditions to achieve functional, everyday goals. Through personalized support, I help clients thrive in daily life. - Devon Brunson, MS, CCC-SLP, CBIS

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