5 Simple Strategies to Start Unmasking and Feel More Like Yourself

The Hidden Weight of Masking

Do you ever feel like you're playing a role—adjusting your voice, your expressions, or even your interests—just to fit in? Like you’re wearing an invisible mask, carefully shaping yourself to match the expectations of the world around you? If so, you're not alone.

For many teens and adults with ADHD or autism, this experience is more than just an occasional social adjustment—it’s a daily survival strategy. This is called masking, and while it can help navigate certain situations, it often comes at a cost. The effort of constantly monitoring every reaction, suppressing natural behaviors, and striving to “blend in” can be mentally and emotionally exhausting. Over time, it can lead to anxiety, burnout, and even a loss of connection with your true self.

But here’s the thing: unmasking doesn’t mean changing who you are. It means allowing yourself to be seen for who you’ve always been. It’s about recognizing where, when, and why you mask—not to shame yourself, but to better understand your own needs. It’s about learning when masking is helpful and when it’s holding you back.

In this post, we’ll explore what masking looks like in different areas of life, how it differs between teens and adults, and the emotional toll it can take. You’ll also find practical insights and real-world examples that help make sense of your own experiences.

Let’s start by breaking down exactly what masking is and why so many people do it.

What Is Masking?

Have you ever caught yourself carefully choosing your words in a conversation, adjusting your tone to match the energy of the room, or suppressing a natural reaction to avoid standing out? Many people do this occasionally, but for teens and adults with ADHD or autism, it can become a constant, exhausting habit known as masking.

Masking is the process of hiding or modifying natural behaviors, traits, or responses to blend in with social expectations. It’s like wearing an invisible mask—one that helps a person navigate situations where their true self might not feel accepted or understood. Some people mask consciously, making a deliberate effort to adjust their behaviors. Others mask so often that it becomes automatic, to the point where they may struggle to recognize where their authentic self ends and their masked self begins.

But why do people mask in the first place? The reasons vary, but they often include:

• Wanting to fit in – Many teens and adults mask to avoid standing out or being judged.

• Avoiding negative attention – People may hide certain behaviors, such as stimming, to prevent criticism.

• Managing sensory overload – Some individuals suppress reactions to overwhelming environments to appear more “in control.”

• Professional and social expectations – Workplace culture, school dynamics, and social norms can pressure people to behave in ways that don’t feel natural.

• Struggling with self-identity – Some people have masked for so long that they are unsure which parts of their personality are truly theirs and which are adaptations to fit in.

While masking can be a helpful tool in certain situations, long-term masking can take a toll on mental and emotional well-being. It can lead to exhaustion, anxiety, and even a sense of disconnection from one’s true self. Recognizing when and where masking happens is the first step in understanding its impact.

How Masking Manifests in Different Settings

Masking isn’t always obvious—even to the person doing it. Many people with ADHD and autism have been masking for so long that it feels second nature. It can happen anywhere: at school, work, social gatherings, or even at home. While the reasons for masking vary, the emotional toll remains the same—exhaustion, anxiety, and sometimes even losing sight of who you really are.

Let’s look at how masking plays out in different areas of life for both teens and adults.

Teen Masking Examples

🔹 In School: Lena, 15, is naturally expressive and loves to talk about her special interests. But at school, she’s learned that classmates find her enthusiasm “too much.” So, she tones it down, only giving short, neutral answers in conversations. She keeps track of what’s “cool” to talk about and mimics those interests instead. While she fits in, she feels disconnected from the people around her and exhausted by the end of the day.

🔹 At Extracurricular Activities: Jaden, 16, is in the school band and enjoys playing the drums. But the loud rehearsals are overwhelming, and the social dynamics feel unspoken and complicated. Instead of asking for a quiet break, he forces himself to engage in the chaotic environment, mimicking the way his bandmates joke around. He leaves every practice feeling drained but doesn’t understand why.

🔹 With Friends: Taylor, 17, loves texting but struggles with spoken conversations. When they’re out with friends, they force themselves to react quickly in discussions, laughing when others do—even when they don’t get the joke. They practice common responses at home to seem more natural in group settings. By the end of the night, Taylor feels mentally exhausted from all the effort it took to keep up.

🔹 At Family Gatherings: Sami, 14, finds family gatherings overwhelming. The constant conversation, the loud kitchen, the bright lights—it’s too much. But instead of showing discomfort, she pastes on a smile, nods politely, and avoids fidgeting even though it helps her focus. By the time she gets home, she feels irritable and exhausted without knowing why.

🔹 At a Part-Time Job: Daniel, 17, works at a local café. He has a hard time reading customer expressions and remembering small talk, so he memorizes common phrases like, “How’s your day going?” and “Enjoy the rest of your afternoon!” He forces himself to make eye contact with customers even though it feels unnatural. His manager praises him for his “friendly personality,” but inside, he feels like he’s playing a role he can’t keep up forever.

Adult Masking Examples

🔹 At Work: Avery, 28, works in a corporate office. Before meetings, she practices her responses so she sounds “confident.” She forces eye contact, rehearses neutral facial expressions, and suppresses stimming behaviors. By the end of the workday, she feels drained and mentally foggy, unsure why interacting with people feels so difficult.

🔹 In Social Settings: Mark, 35, enjoys deep conversations but knows that social gatherings are all about small talk. At parties, he mirrors the body language of the people around him and memorizes generic responses to common questions like, “What do you do for work?” He seems outgoing, but after socializing for a few hours, he feels like his brain has run a marathon.

🔹 At Parenting Events: Rachel, 41, attends a parent-teacher meeting for her child. The bright lights in the classroom and multiple conversations happening at once make it hard to focus. Instead of asking the teacher to repeat themselves, she smiles and nods, pretending to follow along. Later, she struggles to recall key details and feels frustrated with herself.

🔹 With Family: Jordan, 30, is known as “the easygoing one” in their family. They never show discomfort, even when family members push their boundaries or interrupt them. They’ve learned to suppress frustration and avoid conflicts at all costs, even though it means putting their own needs last.

🔹 At a Doctor’s Appointment: Leo, 26, struggles with medical conversations. He finds it hard to process verbal instructions on the spot, but he doesn’t want to seem “difficult” by asking the doctor to slow down. So, he nods along, pretending to understand everything. Later, he feels anxious about whether he missed important details but is too embarrassed to call and ask for clarification.

The Emotional Toll of Masking

Masking can feel like a necessary skill, but over time, it takes a toll. Many people don’t even realize how much effort they put into blending in until they reach a breaking point—feeling constantly exhausted, anxious, or even unsure of who they really are when they’re alone.

So, what does masking actually look like at a behavioral level? Let’s go deeper into the specific masking traits that many people unconsciously adopt.

Masking Traits

Masking isn’t just about pretending to be someone else—it’s often a survival strategy, a way to navigate a world that isn’t always accommodating of differences. But because masking becomes second nature, many people don’t realize how often they do it.

Masking can show up in small, subtle ways—like forcing a smile when you’re uncomfortable—or in deep, exhausting ways—like scripting conversations in your head to avoid awkwardness. The common thread? It takes effort. A lot of it.

Here are some of the most common ways people with ADHD and autism mask:

Social Behaviors

🔹 Mirroring Others – Copying speech patterns, facial expressions, or body language to blend in. This can help in social situations but often leaves a person feeling like they don’t know who they really are.

🔹 Using Social Scripts – Rehearsing phrases or conversations in advance, especially for small talk or phone calls. While this can make interactions smoother, it can also create stress and pressure to always "perform."

🔹 Forced Eye Contact – Maintaining eye contact longer than what feels natural to appear engaged or "normal." Many people with ADHD and autism find eye contact overwhelming, yet push themselves to do it anyway.

🔹 Feigning Interest – Pretending to care about topics just to keep a conversation going. This might involve nodding along, laughing when others do, or responding with generic phrases instead of genuine engagement.

🔹 Overexplaining or Apologizing Excessively – Giving extra details or saying “sorry” too often to avoid misunderstandings. This comes from a fear of being perceived as rude, abrupt, or different.

Emotional Suppression

🔹 Smiling When Uncomfortable – Hiding discomfort, confusion, or distress by keeping a neutral or positive facial expression, even in stressful situations.

🔹 Suppressing Emotions – Holding back excitement, frustration, or anxiety to avoid being judged. This might mean downplaying enthusiasm for a special interest or hiding distress to avoid making others uncomfortable.

🔹 Avoiding Conflict at All Costs – Agreeing with others, even when disagreeing internally, to maintain social harmony. This can make personal relationships feel exhausting and inauthentic.

🔹 Downplaying Sensory Overload – Forcing yourself to tolerate loud noises, bright lights, or uncomfortable textures, even when they’re overwhelming. Many people do this to avoid looking "sensitive" or "difficult."

🔹 Masking Emotional Dysregulation – People with ADHD and autism may experience emotions intensely but feel pressure to "stay in control." This can lead to internalizing stress, bottling up emotions, and later experiencing emotional burnout or meltdowns in private.

Managing Social Expectations

🔹 Controlling Stimming – Suppressing or replacing self-regulatory behaviors (like hand-flapping, bouncing a leg, or playing with a small object) to avoid drawing attention. This can increase internal stress over time.

🔹 Camouflaging Executive Function Struggles – Overcompensating for difficulties with organization, focus, or time management. This might look like using excessive alarms and notes to keep up with work or school tasks so others don’t notice the struggle.

🔹 Compartmentalizing Life – Acting differently in different settings to match expected behavior. Someone might be social and bubbly at work, then completely exhausted and withdrawn at home.

🔹 Avoiding Direct Communication – Using vague language, avoiding strong opinions, or relying on written communication to feel more in control of social interactions.

🔹 Seeking Constant Reassurance – Frequently asking, “Was that okay?” or analyzing past conversations to make sure nothing came across as “wrong.”

The Emotional Toll of Masking

Masking often helps people navigate social situations, but it comes at a cost. The effort of constantly filtering behaviors, suppressing natural responses, and monitoring interactions can lead to:

✔️ Chronic exhaustion from always being "on"

✔️ Anxiety and self-doubt from overanalyzing interactions

✔️ Loss of self-identity after years of adapting to others’ expectations

Recognizing these patterns is the first step toward self-awareness. 

Clarifying Masking & When to Seek Support

If you notice similarities between your experience and what we’ve explored here, you might be wondering: Does this mean I have ADHD or am on the autism spectrum? The truth is, many people—whether neurodivergent or not—engage in some level of masking in different social situations. It’s natural to adjust how we present ourselves depending on the environment we’re in.

However, for individuals with ADHD or autism, masking is often a deeply ingrained survival strategy, happening frequently and leading to exhaustion, anxiety, or even a sense of losing touch with their true self. If you find that masking is something you do consistently, in multiple areas of life, and that it significantly impacts your well-being, it may be worth exploring further.

If you’ve been struggling with: 

✔️ Chronic social exhaustion or burnout from constantly adapting your behavior 

✔️ A sense of detachment from your true self because you’ve masked for so long 

✔️ Significant difficulty navigating social interactions, sensory sensitivities, or executive functioning challenges

…it might be helpful to speak with a professional who can offer proper assessment and support. A licensed psychologist, psychiatrist, or neurodiversity-affirming clinician can help determine whether ADHD or autism may be part of your experience and guide you toward resources that support your needs.

Remember, self-discovery is a journey, and understanding yourself better—whether through personal reflection or professional evaluation—can be a meaningful step toward greater self-acceptance and well-being.

Map My Masking Activity

If you’ve ever reached the end of the day feeling mentally drained but couldn’t quite pinpoint why, masking might be a big part of it. Many people mask without realizing just how often—or how much energy—it takes. Understanding when and where you mask can be a powerful first step toward self-awareness and self-acceptance.

That’s where the Map My Masking activity comes in.

This activity is designed to help you track your masking behaviors in different environments, such as school, work, home, and social settings. By mapping out where, when, and why you feel the need to mask, you can start recognizing patterns. It’s not about forcing yourself to change overnight—it’s about giving yourself the awareness and choice to mask in a way that feels right for you.

How It Works

1️⃣ Choose Your Settings – Think about the different environments you’re in regularly: school, work, family gatherings, social events, online interactions, etc.

2️⃣ Identify Your Masking Behaviors – In each setting, ask yourself:

• Do I change the way I speak, act, or react?

• Am I suppressing certain behaviors (like stimming, avoiding direct communication, or forcing eye contact)?

• Do I feel exhausted afterward?

3️⃣ Recognize the Patterns – Once you see when and where masking happens the most, you can reflect on why. Is it about social pressure? Workplace expectations? A sense of safety?

Example: How Mapping Masking Can Reveal Patterns

Let’s say Alex, a 25-year-old graphic designer, does the Map My Masking activity. Here’s what they notice:

• At work – They rehearse responses before speaking, force eye contact in meetings, and avoid fidgeting even though it helps them focus. By the end of the day, they feel mentally exhausted.

• At social events – They mimic the way their friends joke around, even when it doesn’t feel natural. They also laugh at jokes they don’t fully understand to blend in.

• At home – They feel completely different—free to stim, speak at their natural pace, and take breaks without judgment.

Seeing these patterns helps Alex recognize that masking at work drains them the most, which allows them to reflect on ways to unmask safely in that environment.

Why This Matters

The goal of this activity isn’t to eliminate masking entirely—sometimes, it serves a purpose. Instead, it’s about understanding your patterns so you can decide when and how to mask in a way that feels sustainable. Self-awareness gives you the power to make choices that align with your well-being.

But awareness is just the first step. Once you identify where and when you mask, the next step is recognizing your personal needs—because unmasking starts with understanding what makes you feel safe and supported.

Listing of Potential Needs

For many people who mask, adjusting their behavior has become second nature. Over time, this can make it difficult to recognize one’s own needs—let alone advocate for them. Masking often happens because environments, expectations, or social dynamics don’t accommodate a person’s natural way of thinking, feeling, or interacting.

But unmasking starts with understanding what makes you feel safe, supported, and at ease. Recognizing your own needs isn’t about asking for “special treatment”—it’s about honoring yourself in ways that reduce the emotional strain of constantly adapting.

Here are some common needs that, when met, can help reduce the pressure to mask.

1. Social Needs

🔹 Clear and Direct Communication – Understanding social cues can be exhausting, so clear and explicit communication (instead of vague or implied expectations) can make interactions feel easier.

🔹 Smaller, Low-Pressure Social Settings – Large gatherings can be overstimulating. Some people feel more comfortable in one-on-one interactions or structured group settings.

🔹 Predictability in Social Interactions – Knowing what to expect in conversations, social events, or work meetings can reduce the anxiety of navigating unpredictable dynamics.

🔹 Permission to Opt Out Without Guilt – Not everyone thrives in constant social interaction. Having the freedom to say no to plans, leave early, or take breaks without judgment can help prevent burnout.

🔹 Time to Process Conversations – Some people need extra time to think before responding, rather than being expected to react instantly in fast-paced discussions.

2. Sensory Needs

🔹 Control Over Sensory Input – Bright lights, loud noises, strong scents, or uncomfortable textures can be overwhelming. Having access to noise-canceling headphones, sunglasses, or fidget tools can make environments more manageable.

🔹 Movement Breaks – Sitting still for long periods can be difficult. The freedom to move, stretch, or fidget without judgment can improve focus and comfort.

🔹 A Quiet, Low-Stimulation Space – Whether at work, school, or home, having a space to retreat to when things feel overwhelming can help regulate emotions and energy levels.

🔹 Freedom to Wear Comfortable Clothing – Certain fabrics, tags, or tight clothing can be distracting or distressing. Being able to wear sensory-friendly clothing without pressure to “dress a certain way” can make a big difference.

🔹 Ability to Control Food and Drink Preferences – Many people with sensory sensitivities have strong reactions to textures and flavors. Having the ability to bring preferred foods or decline certain textures without judgment can improve well-being.

3. Emotional Needs

🔹 Validation and Understanding – Knowing that feelings and experiences are respected—without being dismissed or minimized—can make it easier to express emotions authentically.

🔹 Time to Process and Respond – Some people need more time to process emotions before reacting. Not being rushed to “fix” a feeling or provide an immediate answer can help reduce stress.

🔹 Support in Expressing Emotions – Feeling comfortable expressing emotions without worrying about being seen as “too sensitive” or “too much” is essential for emotional well-being.

🔹 Gentle Encouragement Instead of Pressure – Some people thrive with encouragement but shut down when faced with pressure or demands. Having autonomy in emotional growth can make a big difference.

🔹 Freedom to Set Emotional Boundaries – Some situations (like emotionally heavy conversations or conflict) may be draining. Being able to step away or pause without guilt can be an important part of self-care.

4. Cognitive Needs

🔹 Written Instructions or Visual Supports – Verbal instructions can be difficult to retain. Having information in written, visual, or structured formats can make tasks and expectations clearer.

🔹 Flexible Deadlines or Task Structuring – Rigid deadlines can be overwhelming. Breaking tasks into manageable steps or having flexible due dates can help reduce stress.

🔹 Permission to Ask for Clarification – Some people struggle to process verbal communication in the moment but hesitate to ask questions. Encouraging follow-up questions without judgment can support comprehension.

🔹 A Clear and Structured Routine – Many neurodivergent individuals thrive with structure. Having predictable routines and schedules can improve focus and reduce anxiety.

🔹 Freedom to Work in Preferred Environments – Some people focus best in quiet spaces, while others need background noise or movement. Having the ability to choose an ideal working environment can support productivity.

5. Autonomy & Boundaries

🔹 Personal Space and Alone Time – Socializing and overstimulation can be exhausting. Having time to recharge alone without feeling guilty can help prevent burnout.

🔹 The Right to Say “No” – Many people feel pressured to say yes to things that drain them. Being able to decline requests or invitations without fear of judgment is essential for self-care.

🔹 Freedom to Set Boundaries in Relationships – Whether at work, with family, or in friendships, having the ability to set and enforce personal boundaries can make social interactions more sustainable.

🔹 Permission to Engage on One’s Own Terms – Some people are more comfortable texting instead of calling, using written communication instead of face-to-face discussions, or taking longer to reply to messages. Having the space to interact in ways that feel natural can reduce social anxiety.

🔹 The Ability to Choose When and How to Mask – Masking isn’t always a bad thing, but it should be a choice, not a requirement. Having environments where one feels safe enough to unmask can make all the difference.

Recognizing and Meeting Your Needs

For people who have been masking for a long time, identifying personal needs may feel unfamiliar or even uncomfortable at first. But recognizing what makes life easier, less stressful, and more authentic is a key step in unmasking in a way that feels safe.

Once you understand your needs, the next step is figuring out how to unmask in a way that works for you. 

Strategies for Unmasking

Unmasking isn’t about completely removing the ways you’ve learned to navigate the world—it’s about giving yourself the choice of when, where, and how to be your most authentic self. It’s about gradually reducing the emotional strain of masking in a way that feels safe and sustainable.

For many people, the idea of unmasking can feel overwhelming. You might wonder:

What if people react negatively?

What if I don’t even know who I really am without masking? 

These are valid concerns. That’s why unmasking is a process, not an all-or-nothing decision.

Here are some practical strategies to begin unmasking in ways that feel comfortable for you.

1. Start Small in Safe Spaces

Unmasking doesn’t mean suddenly changing how you interact in every setting. Instead, start by identifying safe spaces where you feel comfortable being yourself.

🔹 Example 1: If you tend to force eye contact in conversations, try allowing yourself to look away in a setting where you feel safe—like with a trusted friend or in an online meeting.

🔹 Example 2: If you suppress stimming in public, allow yourself to stim freely at home or in a low-pressure setting first.

🔹 Example 3: If you find it exhausting to constantly mirror others’ tone or expressions, experiment with speaking in your natural tone around close friends or family members.

Small changes help build confidence over time.

2. Get to Know Your Unmasked Self

If you’ve been masking for years, it might be hard to distinguish which parts of your personality are truly yours and which have been shaped by the need to fit in.

🔹 Example 1: Try journaling about moments when you feel the most relaxed and yourself. What are you doing? Who are you with? These insights can help you recognize your authentic self.

🔹 Example 2: Ask yourself, “What would I do in this situation if I weren’t worried about how others see me?”

🔹 Example 3: Think back to your childhood. What were the things you loved to do before you started masking?

Exploring past interests can help reconnect you with your natural tendencies.

3. Communicate Your Needs and Boundaries

One of the biggest reasons people mask is to avoid conflict or discomfort in social situations. Learning to communicate your needs—at your own pace—can help reduce the pressure to mask.

🔹 Example 1: Instead of forcing yourself to stay in a loud, overstimulating social setting, practice saying: “Hey, I’m going to step outside for a minute. I’ll be back soon.”

🔹 Example 2: If you need clear instructions at work, try asking: “Would you mind emailing that to me? I process written instructions better.”

🔹 Example 3: If someone talks over you in conversations, instead of letting it pass to avoid confrontation, try saying: “I’d love to finish what I was saying,” or “I need a second to gather my thoughts before I respond.”

Setting small boundaries like these reinforces self-advocacy without feeling overwhelming.

4. Reframe Negative Thoughts About Unmasking

Masking can create a fear that being fully yourself will lead to rejection. But often, these fears are rooted in past experiences—not necessarily in what will happen now.

🚫 “If I stop masking, people won’t like me.” ✅ “The right people will accept me as I am.”

🚫 “I’m difficult if I ask for accommodations.” ✅ “I deserve to exist in environments that support me.”

🚫 “I’ve been masking for so long—I don’t even know who I am without it.”✅ “Unmasking is a journey, and I have the right to rediscover who I am at my own pace.”

🔹 Example 1: If you find yourself overanalyzing a conversation after socializing, remind yourself: “People aren’t scrutinizing my every word—I’m being harder on myself than anyone else is.”

🔹 Example 2: If you hesitate to stim or speak in a natural way around new people, remind yourself: “I have the right to take up space and exist as I am.”

🔹 Example 3: If you feel guilty for setting a boundary, try reframing it as self-care: “Taking care of myself isn’t selfish—it allows me to show up as my best self.”

Self-compassion is key in this process.

5. Choose When and Where to Mask—On Your Terms

Some people find that masking helps them navigate specific environments, and that’s okay! The goal of unmasking isn’t to stop masking entirely—it’s to give yourself control over when and how you do it.

🔹 Example 1: You may choose to mask more at work but allow yourself to unmask at home and with trusted friends.

🔹 Example 2: You might feel comfortable unmasking in one-on-one conversations but prefer to adapt in large social gatherings.

🔹 Example 3: If masking at school or work feels necessary for now, consider setting up an “unmasking recovery space”—a place at home or in a private setting where you can fully relax and stim freely.

It’s not about “all or nothing.” It’s about having the freedom to choose.

Unmasking at Your Own Pace

Unmasking is deeply personal. It’s not about rushing the process—it’s about making small, intentional choices that honor your needs. Some days, you might feel ready to unmask more. Other days, you might choose to mask for comfort. That’s okay.

Self-discovery is a journey, and the more you understand your own masking patterns, the easier it becomes to navigate the world in a way that feels right for you.

The Masking Workbook for ADHD & ASC Teens and Adults

Unmasking is a deeply personal journey—one that doesn’t happen overnight. It’s not about suddenly changing who you are but about learning when, where, and how you feel most comfortable being your true self. If you’ve spent years masking, it can be difficult to recognize when it’s happening or to know what steps to take toward unmasking in a way that feels safe and manageable.

That’s where the Masking Workbook for ADHD & ASC Teens and Adults comes in.

This workbook is designed to help you explore your masking habits, recognize your personal needs, and take small, meaningful steps toward self-acceptance. Whether you’re just beginning to notice your masking patterns or you’re actively working toward unmasking, this resource provides structured guidance to support your journey.

What’s Inside the Workbook?

✔️ Understanding Masking – Learn what masking is, why it happens, and how it impacts mental and emotional well-being. 

✔️ Mapping Your Masking Patterns – Use interactive exercises to track when, where, and why you mask the most. 

✔️ Recognizing Your Needs – Identify the unmet needs that may be fueling your masking behaviors. 

✔️ Practical Strategies for Unmasking – Explore gentle, actionable steps for reducing masking in a way that feels safe and empowering. 

✔️ Self-Reflection Prompts & Worksheets – Engage in guided journaling and exercises that help you gain deeper self-awareness.

The workbook is designed to be flexible and self-paced, so you can engage with it in a way that feels right for you. Whether you prefer to work through it independently or use it as a tool alongside therapy, it provides a structured yet compassionate approach to understanding your masking experience.

Ready to Begin Your Unmasking Journey?

If you’ve resonated with what we’ve explored in this blog—the exhaustion of constantly adapting, the challenge of recognizing your own needs, or the uncertainty of how to unmask in a way that feels right—I just want to gently remind you that you’re not alone in this.

Gentle Observation: I’ve seen how masking can become second nature, how it can feel like the only way to navigate the world. But I’ve also seen the quiet relief that comes when someone realizes they don’t have to work so hard to fit in—that they are enough, just as they are. Unmasking isn’t about changing who you are—it’s about making space for your true self, in ways that feel safe and right for you.

It doesn’t have to happen all at once. Small, intentional steps matter. Recognizing your needs, allowing yourself moments of authenticity, and building environments where you feel supported—it all adds up over time. And if having a guide, a structure, or even just a place to reflect would help, then this workbook is here for you.

📥 Download the Masking Workbook for ADHD & ASC Teens and Adults today and take the first step toward embracing your authentic self—at your own pace, in your own way.

Jemma (Gentle Observations Team)

P.S. If you're a member of the Therapy Resource Library, don’t forget that you already have access to the Masking Workbook for ADHD & ASC Teens and Adults as part of your membership! 💡✨

📥 Download it and start exploring the workbook’s guided activities, self-reflection prompts, and strategies for unmasking in a way that feels safe and empowering.

You can log into your Therapy Resource Library anytime to access your resources! Need help finding them? Click here to go directly to your library.

Not yet a member? Learn more about the Therapy Resource Library here!