HALT triggers (hungry, angry, lonely, tired) survival kit: Neurodivergent edition

If you’ve ever felt like your emotions go from 0 to 100 without warning, or that small things tip you over the edge when you’re already holding so much, it might be time to get curious about HALT triggers.

HALT stands for Hungry, Angry, Lonely, Tired – four states that can seriously impact your emotional regulation, decision-making, and general sense of wellbeing. For neurodivergent folks – especially if you’re autistic, ADHD, or both – HALT triggers can be even more intense, especially when mixed with sensory overload, masking, or executive function challenges.

Recognising HALT triggers early gives you a chance to pause, check in, and respond with compassion, rather than pushing through until you burn out.

Let’s explore each HALT trigger and how you can support yourself through it.

🍽️ Hungry – Nourishing a busy, brilliant brain

If you live with ADHD or autism, it’s not unusual to miss hunger cues entirely – especially during hyperfocus, stress, or when interoception (your ability to feel body signals) is a bit off. But when your blood sugar drops, everything gets harder: mood, focus, patience, perspective.

5 practical tips:

1. Keep easy, sensory-friendly snacks visible – Think oatcakes, protein bars, pre-cut fruit. If it’s out of sight, it’s probably out of mind.
2. Set gentle eating reminders – You’re not forgetful, your brain just doesn’t track time the same way. Alarms, visual cues or habit-stacking (like eating while your tea brews) can help.
3. Make peace with repetition – If you’re only eating the same three meals, that’s OK. Familiarity is safe. Nourishment matters more than variety.
4. Choose low-effort food wins – Batch-prep if you’ve got the spoons, or stock up on easy options that don’t require much executive function.
5. Hydrate regularly too – Dehydration can mimic hunger, fogginess, and fatigue. Keep a drink where you’ll see it.

😠 Angry – Listening to the alarm bells

Anger can be a hard one – especially if you were taught to suppress it or told your emotions were “too much.” But anger is just information. For neurodivergent people, it often signals sensory overwhelm, boundary violations, injustice, or plain old burnout.

5 practical tips:

1. Acknowledge it – Say, “I’m feeling angry – something’s not okay.” Name it without judging it.
2. Move the energy – Jump, stomp, shake, squeeze something. Let your body discharge that fire.
3. Create a low-stakes outlet – Journalling, voice notes, or drawing scribbly ragey shapes. Get it out in a way that works for you.
4. Build a “regulate kit” – Include fidget tools, noise-reducing headphones, weighted objects, or a playlist that calms or validates you.
5. Don’t force resolution too soon – If you’re in shutdown or sensory overload, give yourself space first. Clarity comes after regulation.

🤝 Lonely – Craving connection that feels safe

Loneliness isn’t just about being alone – it’s about feeling unseen, misunderstood, or disconnected. And if you’re often masking or navigating a world that doesn’t meet you where you are, that loneliness can feel bone-deep.

5 practical tips:

1. Check what kind of connection you need – Do you want company, conversation, touch, shared silence, or just to feel seen?
2. Reach out in low-pressure ways – A meme, a “thinking of you” message, or a voice note. You don’t have to have a full conversation.
3. Find ND-affirming spaces – Online communities, local groups, or even one-to-one connections where you don’t have to explain your needs.
4. Be around life – Sometimes being in a café, library or park is enough to feel a little less isolated.
5. Connect inward too – You can be your own steady presence. Journalling, music, or gentle movement can reconnect you to yourself.

😴 Tired – When rest isn’t optional

Fatigue hits differently when you’re neurodivergent. You might be tired from sensory input, social interaction, emotional labour, or masking – not just lack of sleep. Your system needs more downtime to recover, not less.

5 practical tips:

1. Allow micro-rests – Even five minutes lying down with your eyes closed can reset your system. Rest doesn’t have to mean sleep.
2. Know your tired – Are you emotionally tired, sensory-exhausted, or physically drained? Different tireds need different kinds of care.
3. Have a decompression plan – Build in buffer time after work, socialising, or travel. Don’t stack high-demand things back-to-back.
4. Simplify your rest environment – Dimming lights, removing clutter, or using noise blockers can make rest more inviting and less stimulating.
5. Ditch the guilt – You’re not lazy. You’re honouring your nervous system. Fatigue is a signal, not a flaw.

🌿 Final thoughts: You’re allowed to pause

HALT triggers are not weaknesses – they’re invitations to slow down and listen. Your body and brain are constantly communicating with you, even when the world expects you to keep pushing through.

As a neurodivergent person, meeting your needs on your own terms is an act of self-leadership. It’s also a path towards more ease, more resilience, and more self-trust.

You don’t need to do it all alone.

💬 Ready to explore this more?

If HALT triggers are something you regularly struggle with – especially alongside overwhelm, burnout, or self-doubt – I’m here to help. I support neurodivergent adults (including leaders and caregivers) who want to feel more grounded, regulated, and in tune with their values.

📩 Get in touch to book a free connection call. Let’s explore what you need to feel more like you again.