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New Research Offers Insight into the Diversity of Autism

Autism is a diverse and multifaceted experience, shaped by a wide range of traits that make each individual unique. Molly Sharlach’s July 2025 article, “Major autism study uncovers biologically distinct subtypes, paving the way for precision diagnosis and care,” provides valuable insights into a groundbreaking study that identified distinct subtypes of autism. The findings covered in her article informed this newsletter.

This research was conducted through a collaboration between Princeton University and the Simons Foundation. It moves beyond earlier approaches that focused on isolated genetic markers. Instead, it examined over 230 traits per child—including social communication, repetitive behaviors, and developmental milestones—across a group of more than 5,000 children. This comprehensive view reveals clearer patterns and distinct subtypes that reflect the diversity within autism.

Introducing Four Distinct Autism Subtypes

1. Social and Behavioral Challenges (about 37% of participants) Individuals in this group show core characteristics of autism, such as differences in social communication and the presence of repetitive behaviors, while typically reaching developmental milestones on time. Many also experience ADHD, anxiety, OCD, or depression. The gene activity in this group tends to appear later in childhood, which may explain later clinical presentation.

2. Mixed ASD with Developmental Delay (about 19% of participants) This group experiences developmental delays alongside a mix of social and repetitive behaviors. Mood or behavioral differences are less common in this group. They often carry rare inherited genetic variants.

3. Moderate Challenges (about 34% of participants) Those in this group tend to have more subtle autism traits and typically reach developmental milestones on time. They generally experience fewer co-occurring mental health difficulties.

4. Broadly Affected (about 10% of participants) This group experiences a broader and more complex range of support needs, including developmental delays, social and communication differences, repetitive behaviors, and mental health conditions such as anxiety and mood dysregulation. They are more likely to carry spontaneous (non-inherited) genetic mutations.

By recognizing that autism can present through multiple, biologically grounded pathways, families and professionals can:

Better understand the wide range of experiences and identities within the autism spectrum.

Choose more personalized, affirming approaches to learning, communication, and daily life.

Anticipate support needs in more proactive, compassionate ways.

Celebrate neurodivergent strengths and foster meaningful inclusion.

This perspective is not about placing limits on identity. Rather, it provides clearer, compassionate guidance to provide support to autistic individuals with respect and care.

This study marks an important shift from searching for a one-size-fits-all understanding of autism to embracing its full diversity. Identifying four subtypes is only the beginning. As research continues, it will deepen our ability to offer care, accommodations, and community grounded in respect, science, and the lived experiences of autistic people themselves.

For a quick overview of this topic, I invite you to watch the 3-minute video below.

I provide neuropsychological evaluations for Autism and ADHD for individuals ages 8-48 in California, both in-person and online (my online assessment option is for ages 18+). To schedule a complimentary 15-minute video consultation meeting and check your insurance reimbursement benefits, please visit my website.

Download the Faces of Health app! This app offers valuable mental health and well-being resources. Download it today from the App Store! Returning soon to Google Play!

Also, be sure to register for my in-depth educational courses at learn.facesofhealth.net:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills. Learn more here.

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

Reference

Sharlach, M. (2025). Major autism study uncovers biologically distinct subtypes, paving the way for precision diagnosis and care. Princeton University. https://www.princeton.edu/news/2025/07/09/major-autism-study-uncovers-biologically-distinct-subtypes-paving-way-precision

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Medical Self-Advocacy for Lupus Patients

Living with lupus means navigating a complex healthcare system—often while managing unpredictable symptoms, fatigue, and frequent medical appointments. In these situations, it’s not uncommon to feel overlooked or dismissed. That’s why self-advocacy is essential. Learning to speak up, ask the right questions, and ensure your concerns are taken seriously can have a direct impact on the quality of care you receive and your overall well-being.

Medical self-advocacy isn't just about being assertive—it's about being informed, prepared, and empowered. Whether you’re reviewing your medical records, preparing for a doctor’s visit, or deciding whether to seek a second opinion, your voice matters. The more confidently you can participate in your own care, the better your chances of getting accurate diagnoses, effective treatment, and respectful communication.

What You Can Do as a Patient Self-advocacy can feel overwhelming, especially when you’re already managing a chronic illness—but small, practical steps can make a real difference. Here are some ways to take charge of your healthcare experience: 1. Check Your Charts: Review your medical records regularly. Look for language that is dismissive, inaccurate, or biased. If you spot anything concerning, request that it be revised or redacted. Always document these requests in writing. 2. Write Down Your Questions and Concerns: Before each appointment, make a list of what you want to discuss. This helps keep your visit focused and ensures you don’t forget anything important. 3. Set a Clear Agenda: Start appointments with a statement like, “I know we’re here to review my labs, but I’d also like to discuss my medications, pain level, and a few questions I brought. Where should we begin?” This approach helps ensure your concerns are heard and keeps the conversation on track. 4. Bring a Support Person: Whether in-person or on a telehealth call, a friend, family member, or patient advocate can help you stay focused, remember key points, and feel supported. They can also assist in taking notes or speaking up if needed. 5. Change Providers if Necessary: If you feel consistently dismissed, unheard, or misunderstood, you have every right to find a new provider. Look for someone who respects your input and takes your concerns seriously. Ask for any refusals or disagreements to be documented in your record, and don’t hesitate to request clarification or explore second opinions.

You are the most consistent person on your healthcare team. While doctors and specialists come and go, you are always at the center of your care. Speaking up might feel uncomfortable at times, but it's a crucial part of protecting your health and improving your experience as a patient. Remember: You deserve respectful, high-quality care. Your concerns matter. Your voice matters. You are your own best advocate.

For more on this topic, I invite you to watch my presentation at LupusLA's 2025 #LatestOnLupus Conference, included below.

Patient Advocacy Resources:

Dr. Nicole T. Rochester, MD Founder, Your GPS Doc (443) 584-6563 | yourgpsdoc.com nrochester@yourgpsdoc.com

Dr. Brianna Cardenas, DMSc, PA-C, ATC Founder, Healed and Empowered healedandempowered.com healedandempowered@gmail.com

Additional Resources:

AdvoConnection – National health advocate directory GNANow – Health advocacy network Lupus LA Referral Program – Help navigating lupus-related care info@lupusla.org |  (310) 657-5667

Download the Faces of Health app! This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

Also, be sure to register for my in-depth educational courses at learn.facesofhealth.net:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AND

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills. Learn more here.

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

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Navigating Lupus & Mental Health: You are Not Alone

May is both Lupus Awareness Month and Mental Health Awareness Month, and as someone who lives with lupus and other chronic illnesses, I want to shed light on the mental health challenges that often accompany lupus. Lupus impacts not just the body, but also emotional well-being, making it essential to recognize the importance of prioritizing your mental health.

Lupus can bring with it anxiety, depression, mood swings, and emotional exhaustion. These experiences are not character flaws or signs of weakness—they are natural and valid responses to the complexities of living with a chronic illness. Inflammation associated with lupus can also affect mood. While many people with lupus demonstrate extraordinary resilience, pushing through pain and uncertainty, that doesn’t make the emotional toll any less real. If you’ve been feeling anxious, disconnected, or unlike yourself, know this: you are not alone, you are not imagining it, and you deserve support.

If you’re experiencing trouble concentrating, changes in sleep or appetite, a loss of interest in activities, or persistent feelings of worry, sadness, or irritability, it may be time to seek additional care. Just like you treat physical symptoms, it’s important to prioritize your emotional health. Healing is about the whole self—body, mind, and spirit. Seeking help is a sign of strength, not weakness.

Building a support system, taking regular breaks to rest and recover, and engaging in soothing activities for your mind are essential for managing both lupus and mental health. Having a plan in place can help you navigate overwhelming moments. Identify soothing practices or places, whether it’s a quiet spot, a favorite park, or a calming visualization that works for you.

If you’re considering therapy, it can be helpful to find someone who has experience working with chronic illness. Many therapists offer free consultations, and this can be a great opportunity to explore whether their approach aligns with your needs. You deserve support that feels safe, attuned, and affirming. Please see resources at the bottom of this post for therapist directories, grant funding for therapy, and patient health advocate links.

For more on this topic, I invite you to watch my previous Live Expert Session with LupusLA on "Navigating Lupus & Your Mental Health," included below.

Mental Health & Therapy Resources

Latinx Therapy – Find Latinx therapists. Therapy for Black Girls – Find culturally competent therapists for Black women. Therapy for Black Kids – A resource for Black children and adolescents seeking therapy. Psychology Today – Therapist directory with insurance and location filters. Therapy Den – LGBTQIA+, BIPOC, and trauma-informed therapists. LGBTQ Therapy Space – LGBTQ+ affirming therapists offering sliding scale fees. Kaleidoscope LGBTQ – Support for LGBTQ+ individuals seeking mental health resources. Yellow Chair Collective – Asian therapists agency. Open Path Collective – Therapy at $30-$70/session. Boris L. Henson Foundation – Mental health resource guide. Lupus LA Patient Community – Support groups for lupus patients, including teens and adults.

Financial Support for Therapy & Lupus Care

LupusLA Emergency Grant – $500/year for lupus-related expenses for anyone diagnosed with lupus in the USA. Boris L. Henson Foundation's Free Therapy – 5 free therapy sessions.

Health Advocates and Directories

AdvoConnection – Health advocate directory. GNANow – Another advocate directory. Dr. Nicole T. Rochester, MD Founder and CEO, Your GPS Doc, LLC Website Email: nrochester@yourgpsdoc.com Brianna Cardenas, DMSc, PA-C, ATC CEO, Healed and Empowered Website Email: healedandempowered@gmail.com

Lupus LA Referral Program

Lupus LA Referral Program – Assistance with navigating healthcare services. Email: info@lupusla.org | Phone: (310) 657-5667

For a limited time, I am offering a Buy One, Get One Free promotion on my online courses:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AND

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills. Learn more here.

Don't miss out!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

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Self-Care Strategies for Autistic Wellbeing

Self-care isn’t just a practice—it’s a way of honoring yourself. For autistic individuals, embracing self-care can help create space for balance, joy, and authenticity in a world that can sometimes feel overwhelming.

Inspired by Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask! by Dr. Megan Anna Neff, I’m sharing five practical and compassionate strategies to support your mental, emotional, and sensory health. Whether you’re new to self-care or already have a few go-to practices, these tips are here to inspire you to create a life that feels grounded, joyful, and uniquely yours. Let’s dive in!

1. Build Your Own Sensory Sanctuary Create a dedicated, calming corner in your home where your senses can reset. Think soft lighting, soothing textures, weighted blankets, calming scents, or noise-canceling headphones. This is your personal recharge zone—use it when the world feels too loud. 2. Unmask in Safe Spaces Your natural ways of being deserve to be seen and honored. Practice unmasking—through stimming, pacing, or silence—in places where you feel secure. Start small, and trust your pace. Authenticity is healing. 3. Stick to Supportive Routines Predictability can be powerful. Designing a consistent daily rhythm—especially one that includes downtime, sensory care, and movement—can ground you in times of stress. Your routine is your rhythm. Let it serve you. 4. Protect Your Energy with Boundaries It’s okay to say no. In fact, it’s necessary. Tune into your capacity and give yourself permission to step back from social obligations or overstimulating environments. Rest isn’t a reward—it’s a right. 5. Practice Self-Compassion There’s no right way to be. Offer yourself the same patience and understanding you give others. Every step you take—no matter how small—is worth celebrating. You are worthy of care just as you are.

Self-care is a powerful way to honor your needs and well-being. By embracing these practices, you can create a life full of balance and authenticity. Remember, self-care is personal—take it at your own pace and find what works best for you. You deserve the space to thrive.

I provide neuropsychological evaluations for Autism and ADHD for individuals ages 8-48 in California, both in-person and online (my online assessment option is for ages 18+). To schedule a complimentary 15-minute video consultation meeting and check your insurance reimbursement benefits, please visit my website. 

Download the Faces of Health app! This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

For a limited time, I am offering a Buy One, Get One Free promotion on my online courses:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AND

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills. Learn more here.

Don't miss out!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

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Connecting with Care: Communicating with Families About Autism and Assessments

Discussing autism and the assessment process with families requires more than clinical knowledge—it calls for empathy, cultural awareness, and a deep respect for each family’s journey. Many caregivers approach these conversations with anxiety, uncertainty, or prior negative experiences in medical or school settings.

In her blog, “How to Communicate with Families to Build Trust, Connection, and Engagement,” Rebecca Stanborough, MFA, offers thoughtful strategies to guide professionals through these complex and meaningful interactions. Below is a summary of key practices I gathered from her insights to support more effective and empowering autism assessment conversations with families.

1. Acknowledge barriers and emotions. Be sensitive to cultural stigma, language differences, system mistrust, and emotional overwhelm. Create a warm, nonjudgmental space for families to show up as they are.

2. Clarify the process and practice active listening. Walk families through each step using clear, jargon-free language. Check for understanding and listen actively to ensure their questions and concerns are heard.

3. Use inclusive, person-centered language. Avoid deficit-focused or ableist terms. Frame autism as a neurodevelopmental difference, not a disorder to be "fixed."

4. Communicate with cultural humility and trauma awareness. Ask how families prefer to receive information, honor communication styles, and avoid assumptions about values or beliefs.

5. Start with strengths and invite questions. Lead with what the child does well. This helps reduce stigma, builds rapport, and shows that you see the whole child—not just a diagnosis.

6. Collaborate on next steps. Involve families in goal-setting and share resources, timelines, and clear follow-up plans. Empower caregivers to be part of the process moving forward.

7. Support yourself, too. Communication is a skill that grows with time and practice. Seek training, peer support, and mentorship when needed. These conversations can be emotionally demanding, and taking care of yourself is key to showing up fully for others.

Effective communication during autism assessments can set the tone for long-term trust and engagement. When families feel respected and supported, they’re more likely to embrace the information, take action, and advocate confidently for their child.

I provide neuropsychological evaluations for Autism and ADHD for individuals ages 8-48 in California, both in-person and online (my online assessment option is for ages 18+). To schedule a complimentary 15-minute video consultation meeting and check your insurance reimbursement benefits, please visit my website. 

Download the Faces of Health app! This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

For a limited time, I am offering a Buy One, Get One Free promotion on my online courses:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AND

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills. Learn more here.

Don't miss out!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

Reference

Stanborough, R. (2024, September). How to communicate with families to build trust, connection, and engagement. WPS. https://www.wpspublish.com/blog/communicate-with-families

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Celebrating Neurodiversity: Myth vs. Reality for World Autism Month

April is World Autism Month, a time to celebrate neurodiversity, honor the lived experiences of autistic individuals, and foster understanding and acceptance.

To support this, I am sharing some common, harmful myths about autism and the corresponding truths.

Myth 1: Autistic people don’t have emotions. Reality: Autistic people feel a full range of emotions—often deeply and intensely. Emotional expression may differ from neurotypical norms, but that doesn’t mean it’s absent or lacking. Every emotional experience is valid, and autistic expressions of care, joy, frustration, love, and more may just take a different shape. Myth 2: Autistic people don’t want friendships or connection. Reality: Many autistic individuals seek connection, but may prefer different ways of socializing or communicating. Building relationships based on mutual interests and understanding creates space for genuine, meaningful connections. Myth 3: All autistic people have intellectual disabilities. Reality: Autism exists across all intellectual and cognitive profiles. Autistic individuals have a wide range of cognitive strengths and challenges—just like everyone else. It’s important to see and support each person’s unique abilities, rather than making assumptions based on a diagnosis. Myth 4: Autism is always obvious or easy to diagnose. Reality: Autism presents differently in each person. Especially among individuals assigned female at birth, signs may be subtle or masked, delaying diagnosis. Regardless of when autism is recognized, each person’s identity deserves recognition and respect.

Myth 5: Autism is something that can be "cured." Reality: Autism is a unique brain style that shapes how individuals see and experience the world. It does NOT need to be “cured.” What matters is creating spaces where autistic individuals can flourish and contribute their unique perspectives.

By challenging these myths, we make space for more accurate understanding and respectful representation. Autism is a part of human diversity, and recognizing that helps create a more inclusive world.

Download the Faces of Health app! This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

For a limited time, I am offering a Buy One, Get One Free promotion on my online courses:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth.Learn more here.

AND

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills.Learn more here.

Don't miss out on this limited-time opportunity!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

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Decluttering Tips for ADHD Minds: Spring Into a Cleaner Space

Spring cleaning isn’t just about tidying up — it’s an opportunity to refresh your environment and create a space that supports your well-being.

In a recent article from ADDitude Magazine, Your Clutter Does Not Define You, Tracy McCubbin dives into the common challenges of decluttering — from emotional attachments to the time and effort required. For those with ADHD, these obstacles can make the process feel especially overwhelming. But with the right strategies, you can break through the clutter and find peace in your space.

Here are a few tips, inspired by her article, to help you get started with your Spring cleaning:

1. Clarify Your Why: Connect emotionally to the benefits of decluttering. Imagine how you’ll feel in a cleaner, more organized space — energized, clear-headed, and calm. Keep this vision in mind to fuel your motivation throughout the process. 2. Break It Down: Instead of trying to tackle everything at once, start with small, manageable areas like a drawer or a shelf. Celebrating these small wins will keep you motivated and prevent burnout. 3. Set Time Limits: Use timers to stay focused and avoid overwhelm. Work in short, 10-15 minute bursts, giving yourself permission to stop and take a break when the timer goes off. 4. Schedule Decluttering Time: Treat decluttering like any other important appointment on your calendar. Block out dedicated time each week to stay consistent, making it part of your routine. 5. Accept Imperfection: Clutter may return, and that’s okay. It’s a normal part of life, not a sign of failure. Regular, small decluttering sessions will help you stay on top of it and keep your space manageable.

Decluttering is a process — not a measure of your worth. Be kind to yourself and practice self-compassion along the way. Your home doesn’t need to be perfect; it simply needs to support the life you want to live.

Download the Faces of Health app! This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

We're excited to offer an exclusive Buy One, Get One Free promotion on Dr. Blied's online courses:

Empowerment Through Understanding: Adult ADHD and Autism Modules  Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AND

Beat Stress Using Neuroscience and Mindfulness Masterclass Master your mind and body health through neuroscience-based mindfulness and stress management skills. Learn more here.

Don't miss out on this limited-time opportunity!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

Reference

McCubbin, T. (2025, February). Your clutter does not define you. ADDitude Magazine. https://www.additudemag.com/how-to-start-decluttering-when-overwhelmed-adhd/

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nvest in your personal growth with lifetime access to Dr. Blied’s Adult ADHD and Autism Modules - and - Stress Management Masterclass, now just $99 (a savings of over $700)! 🌟

Developed by Dr. Blied, clinical psychologist and 2025 Chair of the Division of Education and Training for the California Psychological Association, these courses are designed to empower you with valuable tools for improving your well-being at your own pace.

Enroll now: learn.facesofhealth.net

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Dr. Blied's Beat Stress Using Neuroscience and Mindfulness Masterclass

Invest in lifetime access to Dr. Blied's Beat Stress Using Neuroscience and Mindfulness Masterclass, now just $99 (save over $700)! 🌿 Learn neuroscience-backed stress management skills and mindfulness techniques with hands-on exercises in each lesson.

This limited-time offer ends 3/27 at midnight!

Enroll now: learn.facesofhealth.net

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Dr. Blied’s Empowerment Through Understanding: Adult ADHD & Autism Modules

Get lifetime access to Dr. Blied’s Empowerment Through Understanding: Adult ADHD & Autism Modules for just $99 (save over $700)! 🧠 This course is perfect for busy adults and support-team members looking to understand neurodivergent experiences. Empower yourself to embrace your unique strengths and thrive.

Offer ends 3/27 at midnight!

Enroll now: learn.facesofhealth.net

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Lifetime Access to Dr. Blied’s Adult ADHD and Autism Modules - and - Stress Management Masterclass

Invest in your personal growth with lifetime access to Dr. Blied’s Adult ADHD and Autism Modules - and - Stress Management Masterclass, now just $99 (a savings of over $700)! 🌟

Developed by Dr. Blied, clinical psychologist and 2025 Chair of the Division of Education and Training for the California Psychological Association, these courses are designed to empower you with valuable tools for improving your well-being at your own pace.

This limited-time offer ends 3/27 at midnight—don’t miss out!

Enroll today: learn.facesofhealth.net

[drblied]

Lifetime Access to Dr. Blied’s Adult ADHD and Autism Modules - and - Stress Management Masterclass

Get lifetime access to Dr. Blied’s Adult ADHD and Autism Modules - and - Stress Management Masterclass for only $99 (a savings of over $700)! 🌟

Developed by Dr. Blied, clinical psychologist and 2025 Chair of the Division of Education and Training for the California Psychological Association, these courses are designed to give you practical tools to improve your well-being and support your personal growth at your own pace.

This limited-time offer ends 3/27 at midnight—invest now!

Enroll today: learn.facesofhealth.net

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Strategies for Building Lasting Habits

Building lasting habits and improving executive function is all about creating systems that work with your strengths.

In a recent article from ADDitude Magazine,How to Forge Stick-with-It Habits, Peg Dawson, EdD, shares valuable strategies to use executive functioning skills and build good habits. Here are a few quick tips, inspired by her article, to help you get started:

1. Use External Reminders to Ease Memory Load: Leverage tools like phone alarms, sticky notes, or calendars to help you remember tasks. These external reminders reduce mental strain and free up your memory for other important things. 2. Start Small and Build Momentum: Begin with simple, achievable goals (i.e., a daily 10-minute walk if you're aiming to exercise more). This allows you to build consistency and gain momentum over time. 3. Make It Easy to Get Started: Remove obstacles to getting started. For example, if you want to read more, keep your book on your nightstand to make it easy to pick up before bed. 4. Track and Celebrate Progress: Recognize your small victories and reward yourself along the way. Monitoring your progress reinforces positive behavior and boosts motivation.

While forming habits, it is important to implement strategies to conserve energy rather than relying solely on willpower. For example, minimizing distractions—such as silencing your phone or using noise-canceling headphones—can help you stay focused. Designating separate spaces for work, relaxation, and hobbies allows your mind to easily associate each area with its purpose, making it easier to concentrate. Additionally, partnering with someone for accountability can offer valuable motivation and support.

By applying these strategies, you can begin building healthy habits that support long-term success.

I also encourage you to explore these tools to promote your well-being:

Empowerment Through Understanding Modules: Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AuDHD Strong App: A helpful app for neurodivergent individuals with tools for organization, task management, and self-care. Download it today from the App Store or the Google Play Store!

Faces of Health App: This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

Reference

Dawson, P. (2025). How to forge stick-with-it habits. ADDitude Magazine. https://www.additudemag.com/building-healthy-habits-executive-functioning-skills-adhd/

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Embracing Neurodiversity: Navigating Strengths and Support Strategies with Dr. Blied

Neurodiversity encompasses unique ways of thinking and experiencing the world. As a clinical psychologist and a neurodivergent individual myself, I understand the power and challenges that come with ADHD and Autism from both a professional and personal perspective.

Embracing neurodiversity can lead to growth, self-awareness, and help others appreciate the unique abilities of neurodivergent minds. Here are a few quick tips:

1. Use Hyperfocus Wisely Hyperfocus can be a superpower, allowing you to dive deep into tasks with unmatched concentration. However, without boundaries, it can also lead to burnout. Be mindful of when you're in a hyperfocused state - set limits, schedule breaks, and ensure that your energy is replenished. When managed well, hyperfocus can work for you, not against you.

2. Build Executive Functioning Skills with Kindness Executive functioning challenges are common for many neurodivergent individuals, but they don’t have to be insurmountable. Tools like time-blocking (e.g., allocating specific time slots for tasks), task breakdowns (e.g., breaking larger tasks into smaller, more manageable steps), and visual schedules (e.g., using charts or calendars to visualize your day) can help you manage tasks more effectively. Most importantly, practice self-compassion—acknowledge your efforts and give yourself grace when things don’t go perfectly.

3. Use Multi-Modal Communication Do you ever feel like it is difficult to get your message across when trying to verbally communicate? Whether this is because you process thoughts at a different pace than others, or struggle to articulate your thoughts, there are strategies you can use to help. One strategy is to use multi-modal communication, or multiple modes of sharing your message. To reduce misunderstandings, consider sharing written messages alongside verbal ones. This can boost clarity and confidence, helping you communicate your needs and ideas more effectively in both personal and professional settings. With this, remember to keep asking for what you need to make your environments better suited for you (e.g., reduce the impact of loud environments by asking to use noise-cancelling headphones at work/school). 

Here are some tools that can support your growth and well-being:

Empowerment Through Understanding Modules: Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AuDHD Strong App: A helpful app for neurodivergent individuals with tools for organization, task management, and self-care. Download it today from the App Store or the Google Play Store!

Faces of Health App: While not specific to ADHD or Autism, this app offers valuable resources for health and well-being. Download it today from the App Store or the Google Play Store!

Embrace neurodiversity, celebrate your strengths, and use these tools to help you thrive! Please stay tuned next week for a newsletter about executive functioning strategies that you can start using right away!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

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Small Steps, Big Benefits: How Brief Daily Exercise Can Boost Heart & Mental Health

Recent research highlights the profound health benefits of incorporating small, consistent amounts of physical activity into daily life. Two studies featured in the Global Wellness Institute's Research Spotlight on Exercise demonstrate that even brief bouts of movement can significantly improve both cardiovascular and mental health.

A large-scale study conducted by the University of Sydney, which tracked over 103,000 participants, found that just a few minutes of vigorous activity each day—such as climbing stairs or carrying groceries—can substantially lower the risk of cardiovascular disease. For women, engaging in just 3.4 minutes of intense activity daily reduced the risk of major heart issues by 45%, while men experienced a 16% reduction. Notably, women who were previously inactive saw even greater benefits, with a 51% lower risk of heart attack and a 67% reduced risk of heart failure.

The mental health benefits of exercise are equally compelling. A 2022 JAMA Psychiatry meta-analysis found that just 2.5 hours of brisk walking per week can reduce the risk of depression by 25%. The most significant improvements were seen in those transitioning from a sedentary lifestyle to even modest physical activity. In fact, meeting current exercise guidelines could prevent nearly one in nine cases of depression.

These studies highlight that consistent, intentional movement—such as incorporating quick exercise sessions into everyday activities or daily walks—can have a profound impact on heart health and mental well-being.

If you're new to fitness or have limited mobility, gentle practices like chair yoga can be a wonderful option to begin with. Check out this video to help you get started!

I encourage you to download the Faces of Health app to access a variety of chair yoga exercises and additional resources to support your mental health and overall well-being. Download it today from the App Store or the Google Play Store!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

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Stimulants and Brain Development in Children with ADHD

A recent study published in Neuropsychopharmacology explores how stimulant medications affect brain development in children with ADHD, highlighting how these treatments may help normalize brain regions linked to ADHD symptoms.

This study is explored in depth in Stimulant Medication Normalizes Brain Structures in Children with ADHD: New Study by Carly Broadway, published by ADDitude Magazine, which informed this newsletter.

Key Findings

Children who were not on medication showed reduced cortical thickness in the insula (a brain region involved in prioritizing information) and less grey matter in the nucleus accumbens (linked to motivation and reward).

In contrast, children who were taking stimulant medications had brain structures more similar to neurotypical children, suggesting that medication may play a role in normalizing some areas of the brain, improving the symptoms of ADHD.

While stimulant medications were found to positively impact certain brain regions, areas like the caudate (involved in motor control) and the amygdala (involved in emotional processing) remained unchanged, which aligns with previous studies. Additionally, non-stimulant medication did not have a notable impact on brain structure.

Stimulants are widely used as the first-line treatment for ADHD, although some individuals may stop using them due to side effects like reduced appetite, sleep disturbances, and mood changes. This study suggests that while stimulant medications can help normalize brain structure, their effects may vary across different regions of the brain. These findings may pave the way for more personalized treatment approaches, helping to improve both symptom management and treatment adherence.

As a cross-sectional study, this research doesn’t establish cause and effect. Additionally, there was limited information on the dosage and duration of medication use, highlighting the need for future studies that track the long-term effects of stimulant medications in greater detail.

I provide formal assessments for ADHD and Autism for individuals ages 8-48 in California, both in-person and online (my online assessment option is for ages 18+). For more information, and to check your PPO insurance reimbursement benefits with the Mentaya tool, please visit my website.

I also encourage you to explore these tools to promote your well-being:

Empowerment Through Understanding Modules: Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AuDHD Strong App: A helpful app for neurodivergent individuals with tools for organization, task management, and self-care. Download it today from the App Store or the Google Play Store!

Faces of Health App: This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

Reference

Broadway, C. (2024). Stimulant medication normalizes brain structures in children with ADHD: New study. ADDitude Magazine. https://www.additudemag.com/stimulant-meds-adhd-brain-development-study/?ecd=wnl_additude_250105_cons_adhd_pro&goal=0_a767e6fc3c-4922c6793e-301887718

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Autism in Individuals Assigned Female at Birth (AFAB)

Autism in individuals assigned female at birth (AFAB)—including women, girls, non-binary, and trans-masculine individuals—is frequently underdiagnosed. Research reveals that as many as 80% of autistic AFAB individuals remain undiagnosed by age 18. Their symptoms often manifest differently than those seen in individuals assigned male at birth (AMAB), leading to delayed or missed diagnoses.

Recognizing the distinct signs of autism in AFAB individuals and offering appropriate support is crucial. This topic is explored in depth in Autism in Girls: Why Signs of Neurodivergence Are Overlooked by Karen Saporito, PhD, published by ADDitude Magazine, which informed this newsletter.

Autism in AFAB Individuals

Desire for Social Connection: AFAB individuals with autism frequently have a strong desire to build social connections. In order to navigate social spaces, they may engage in masking—adopting neurotypical behaviors to blend in—which, while making their challenges less apparent, can be mentally exhausting. Furthermore, many experience heightened rejection sensitivity, which can intensify the emotional impact of social interactions.

Consequences of Masking: Masking can contribute to increased anxiety, diminished self-esteem, and challenges in forming authentic relationships. Additionally, it can complicate clinical evaluations, leading to delays in diagnosis and access to support and resources.

Restricted and Repetitive Behaviors: AFAB individuals may engage in repetitive behaviors in more subtle ways, such as finger tapping or hair twirling, compared to AMAB individuals. Their special interests may also be more socially conventional, such as a focus on animals or celebrities, rather than the more overt fixations often observed in AMAB individuals.

Myths About Autism

To effectively identify autism in AFAB individuals, it’s crucial to understand the myths surrounding it. Below is a list of common myths and the corresponding truths, as outlined by Dr. Saporito:

Supporting Neurodivergent AFAB Individuals

Early Detection: Identifying autism early is essential for providing tailored support and minimizing feelings of shame or uncertainty.

Routine & Structure: Consistent routines help alleviate anxiety and support smoother transitions.

Support Emotional Regulation: Teaching coping techniques like mindfulness, healthy stimming, and breathing exercises enable better management of emotional challenges.

Adopt a Neurodiversity-Affirming Approach: Celebrating the strengths of neurodivergent individuals fosters self-confidence, empowers self-advocacy, and encourages a positive sense of identity.

I provide formal assessments for Autism and ADHD for individuals ages 8-48 in California, both in-person and online (my online assessment option is for ages 18+). For more information, and to check your PPO insurance reimbursement benefits with the Mentaya tool, please visit my website.

I also encourage you to explore these tools to promote your well-being:

Empowerment Through Understanding Modules: Dive deeper into ADHD and Autism with this online course to improve self-awareness, self-advocacy, and personal growth. Learn more here.

AuDHD Strong App: A helpful app for neurodivergent individuals with tools for organization, task management, and self-care. Download it today from the App Store or the Google Play Store!

Faces of Health App: This app offers valuable mental health and well-being resources. Download it today from the App Store or the Google Play Store!

For more valuable insights, I encourage you to explore my blog at https://drblied.com/blog/. For a selection of wellness resources, please visit the resources page on my website at https://drblied.com/resources/.

Reference

Saporito, K. (2025). Autism in girls: Why signs of neurodivergence are overlooked. ADDitude Magazine. https://www.additudemag.com/autism-in-girls/?ecd=wnl_additude_250123_cons_adhd_treatment&goal=0_d9446392d6-0d1a445a20-301885002