When a hug doesn’t feel comforting: Neurodivergence, touch, and consent

Essy Knopf neurodivergent touch sensitivity
Reading time: 3 minutes

Someone leans in and asks, “Can I give you a hug?” It’s meant to be comforting, maybe even healing.

But instead of warmth, your nervous system responds with alarm.

Do I have to? Will I seem rude if I say no? What if they think I don’t care about them?

For many autistic and ADHD people, seemingly simple gestures like hugs, handshakes, and pats on the back come with sensory discomfort, social expectations, and a lifetime of pressure to respond the “right” way.

When Touch Comes With an Invisible Social Script

Hugs and handshakes carry meaning.

A hug might communicate affection, reassurance, or connection. A handshake might signal politeness or respect.

Because these gestures are so normalized, declining them can feel surprisingly difficult.

You may not actually want the hug—but you also don’t want to hurt someone’s feelings. Which is why you might want to say yes.

You tense your body, endure the contact, smile afterward, and hope nobody notices how uncomfortable you were.

For some neurodivergent people, this becomes another form of masking: suppressing your natural response so other people remain comfortable.

Touch Can Feel Very Different in a Neurodivergent Body

Sensory experiences vary enormously from person to person.

A hug that feels soothing to someone else might feel irritating, invasive, or overwhelming to you. A handshake introduces all kinds of unpredictable and uncomfortable sensations, such as pressure or moisture.

Even an unexpected pat on the shoulder can leave some people feeling unsettled long after the other person has forgotten it happened.

At the same time, being touch-sensitive doesn’t necessarily mean disliking all touch.

You might dislike light touch but enjoy firm pressure. You might love hugs from someone you trust but dislike being hugged unexpectedly. Or you might enjoy touch one day and find the exact same gesture unbearable when you’re already overstimulated.

The important distinction is choice.

Touch tends to feel very different when you want it, expect it, and have some control over how it happens.

The Cost of Always Saying Yes

Many neurodivergent people learn early that their boundaries will not always be understood.

We hear messages like: “It’s only a hug.” “Don’t be so sensitive.” “They’re just trying to be nice.”

Eventually, those messages can become internal ones. You may start telling yourself that refusing physical affection makes you difficult, cold, or ungrateful.

So instead of asking, What does my body actually want? you ask, What response will make everyone else comfortable?

Repeatedly overriding yourself can make it harder to recognize your own preferences at all.

That’s one of the hidden costs of masking: you can become so practiced at performing comfort that you lose touch with whether you actually feel comfortable.

Try Modulating Instead of Masking

There is another option. I call it modulating.

Masking means suppressing yourself to meet someone else’s expectations. Modulating means finding a way to participate in connection while still respecting your own needs.

Instead of enduring a hug you don’t want, you might say: “I’m not much of a hug person, but I’m really happy to see you.”

You might offer a fist bump instead of a handshake. You might prefer a side hug. Or, with someone you trust, you might explain that firm pressure feels much better than a light embrace.

Modulation gives you permission to move away from an all-or-nothing choice between complete compliance and complete withdrawal.

You can still connect. You just get to have some say in how that connection happens.

Essy Knopf neurodivergent touch sensitivity

Consent Means the Answer Can Be No

Asking “Would you like a hug?” is only meaningful if saying no is genuinely acceptable.

Consent isn’t just about asking the question. It’s about respecting the answer without sulking, demanding an explanation, or treating someone’s boundary as rejection.

“No thanks.” “Not today.” “I’d rather fist bump.” Those should all be complete answers.

For neurodivergent people, creating this kind of consent culture can make relationships feel far safer.

It communicates something important: You don’t have to override your nervous system to prove that you care about me.

And that can create much more genuine intimacy than automatically performing a social ritual ever could.

Wrap Up

There is nothing inherently more loving about a hug than a wave, fist bump, smile, or heartfelt conversation.

The most meaningful form of connection is one both people can actually participate in comfortably.

Learning to identify your neurodivergent touch sensitivity—and communicate what does and doesn’t work for you—can take practice, especially after years of automatically putting other people’s comfort first.

But the people who care about you may appreciate being shown how to connect with you in a way that actually feels good.

What kind of touch feels comfortable to you—and which social gestures do you wish you felt more able to decline?

Why avoidant attachment can feel so intense for neurodivergent people

Essy Knopf avoidant attachment
Reading time: 3 minutes

You meet someone, and the connection feels easy.

They’re warm, curious, emotionally open, and accepting of your neurodivergence. For once, you don’t feel like you’re “too much.”

Then something changes.

The good-morning texts disappear. Replies become shorter and plans turn vague. The warmth you felt at the beginning seems to cool.

Nothing dramatic has happened, but you notice.

And suddenly your brain starts asking: Did I overshare? Was I too intense? Did I do something wrong?

For neurodivergent people with anxious attachment, this kind of uncertainty can be deeply activating.

When your brain goes into fix-it mode

Many autistic and ADHD people are highly sensitive to changes in patterns, including tone, communication, and emotional availability.

If you’ve also experienced rejection, exclusion, or relationships where someone slowly disappeared, subtle distancing may feel like a warning sign.

So you try to fix things.

You delay your replies so you don’t seem too eager, share less, and ask for less. You become more agreeable.

Slowly, the focus shifts from: “Is this relationship working for me?” to: “How do I stop this person from leaving?”

That’s where anxious attachment can lead you toward self-abandonment.

Signs of an anxious–avoidant dynamic

Avoidant attachment doesn’t always look like someone obviously running away from intimacy.

Sometimes it looks like inconsistency.

They may be very engaged one day and emotionally distant the next. When you ask what changed, they tell you that you’re overthinking.

You try to address a problem, and they shut down or say they “don’t want to fight.”

You share something vulnerable, and they change the subject, intellectualize your feelings, or offer a response that sounds empathetic without actually feeling emotionally present.

As a result, you may begin doubting your own perceptions.

You can notice a pattern without blaming yourself

Anxiety can sometimes cause us to interpret uncertainty negatively. But that doesn’t mean every concern is imagined.

The key is separating observation from interpretation.

For example: “They’ve initiated fewer conversations this week” is an observation.

“They’re losing interest because I ruined everything” is an interpretation.

You can take what you’re noticing seriously without automatically deciding it means there is something wrong with you.

Essy Knopf avoidant attachmment

Fast intimacy isn’t always secure intimacy

Another confusing pattern can be intense closeness early in dating.

Someone might tell you: “I’ve never connected with anyone like this.” “You understand me better than anyone.”

For neurodivergent people who have spent years feeling misunderstood, that kind of recognition can be incredibly powerful.

But intensity isn’t the same thing as safety.

Emotional security develops through consistency, honesty, repair, and the willingness to stay present when things become uncomfortable.

Stop trying to earn emotional availability

Anxious attachment, in the absence of reflection, can turn dating into an audition.

You may try to become less sensitive, or eager, or demanding, or visibly neurodivergent.

And yet, emotional safety shouldn’t require you to continually shrink yourself.

Healthy relationships still involve misunderstandings, frustration, and occasional distance. The difference is that both people are willing to communicate, reconnect, and repair.

So when you notice yourself obsessing over how to keep someone interested, try asking a different question: Do I feel emotionally safe, valued, and able to be myself with this person?

That question may tell you far more than analyzing another text message ever will.

Wrap Up

If you have anxious attachment, someone pulling away can trigger much more than disappointment. It can also activate old experiences of rejection and leave you scrambling to figure out what you did wrong.

But someone else’s emotional distance is not automatically evidence that you need to change yourself.

Pay attention to patterns. Pay attention to how the relationship makes you feel. And remember that your needs matter too.

Have you ever found yourself becoming smaller or less authentic when someone started pulling away?

Navigating social niceties as a neurodivergent

Essy Knopf neurodivergent social cues
Reading time: 2 minutes

When I lived in LA, I frequently encountered something I called “California nice.”

Strangers would chat with me at ice cream shops, supermarkets, beaches—almost anywhere. They were often warm, open, casual, and easygoing. They talked as though we already knew each other.

And honestly? It was lovely.

But as a neurodivergent, I learned quickly that friendliness didn’t always mean openness to friendship.

Someone might say, “We should totally hang out sometime,” and I would think, Ah. So we are absolutely not going to hang out.

Maybe they meant it, and maybe they didn’t. But I had no reliable way of knowing, so I treated it as social decoration: pleasant, but not necessarily meaningful.

The Confusion of Social Grooming

Many neurodivergents encounter some version of “California nice,” whether or not they live anywhere near California.

People smile, ask questions, say kind things, and perform warmth.

Often, it’s hard to know whether these social cues reflect genuine interest or simply ritualistic responses. Sometimes it’s just the social currency of the moment.

For autistic and ADHD people, this can be incredibly confusing. We may wonder: Is this person actually interested in me? Are they inviting closeness, or just being polite? Can I be myself here, or will that be “too much”?

The stakes can feel high because opening up to the wrong person can be painful.

Maybe we share too much too soon, start talking passionately about a special interest, or be direct, intense, blunt, darkly funny, or emotionally honest before the other person is ready.

And suddenly, what felt like connection becomes distance.

Try the Relay Race Approach

One helpful strategy is to treat conversation like a relay race.

In a relay race, you don’t hold onto the baton forever. You run your stretch, then pass it on.

Conversation can work the same way.

You share a little. They share a little. You ask something. They respond.

You offer one small piece of yourself. Then you pause and see what they do with it.

Think teaspoons, not tablespoons.

Instead of pouring out your whole inner world at once, you offer small amounts and watch for reciprocity. Do they ask follow-up questions? Do they share something personal too? Do they seem curious, comfortable, and engaged?

The key here is to pace revealing who you are so you can gather information and protect your nervous system.

Essy Knopf neurodivergent social cues

Pacing Can Create Safety

For many neurodivergents, social success is about finding ways to connect that don’t require abandoning ourselves.

Pacing gives us room to notice whether someone is capable of meeting us with curiosity, respect, and care. It helps us avoid the painful experience of offering vulnerability to people who only meant to exchange politeness.

And when someone does respond warmly—when they pick up the baton and pass it back—that’s useful information.

That may be someone worth getting to know.

Wrap Up

Navigating neurotypical social niceties can feel like trying to decode a language where half the words are implied and the rules keep changing.

But with social pacing, we can move more gently, protect ourselves from unnecessary hurt, and still leave space for real connection.

Have you ever struggled to tell the difference between friendliness and genuine friendship?

Why neurodivergent birthdays can feel so complicated

Essy Knopf neurodivergent loneliness
Reading time: 2 minutes

For many people, birthdays are about celebration. But for many autistics and ADHDers, they can also become reminders of how fragile connection can sometimes feel.

A birthday is rarely just about getting older. It’s about belonging. About having people to mark the occasion with. And when your relationships have often been transitory, inconsistent, or shaped by years of masking and social exhaustion, birthdays can bring complicated emotions to the surface.

Many neurodivergent people grow up feeling like outsiders. Some prefer solitude because social interaction is draining. Others want connection deeply, but struggle with social anxiety, fear of rejection, or the exhausting pressure to perform neurotypical social norms.

Then there’s friendship drift—the phenomenon where relationships fade once the shared environment that held them together disappears. School ends. Jobs change. People move away. Communication slowly becomes less frequent until one day you realize someone important is no longer part of your life.

This experience isn’t exclusive to neurodivergent people, but it can feel especially intense for those of us who already struggle to find a sense of community or social ease.

That’s where neurodivergent loneliness can hit hardest.

Birthdays can become reminders of the people who used to be there. The friendships that faded. The community you wish you had. Or the version of yourself that believed connection would someday become easier.

At the same time, many neurodivergent people genuinely need solitude to recharge. That tension—wanting connection while also feeling overwhelmed by it—can create a confusing emotional push-pull that others may not fully understand.

But birthdays don’t have to look conventional to be meaningful.

Essy Knopf neurodivergent loneliness

Sometimes celebration is quiet. For example: a favorite comfort meal, a walk in nature, time spent with one safe person, or a peaceful evening without demands or masking.

That still counts as celebrating your life.

If birthdays feel emotionally complicated for you, you’re far from alone. Neurodivergent loneliness is real and shaped by experiences that often go unseen by others.

What has your experience with birthdays been like? Have they felt joyful, lonely, overwhelming, or all three at once? Share your thoughts in the comments.

Why explicit communication matters in neurodivergent relationships

Essy Knopf explicit communication
Reading time: 2 minutes

A lot of relationships slowly break down because crucial conversations never happen.

Needs go unspoken. Expectations remain unclear. Hurt feelings are sensed but never addressed, while frustration and emotional distance build beneath the surface.

This can be especially true in neurodivergent relationships, where communication styles may differ significantly. One person may communicate directly and literally, while the other relies more on tone, implication, or indirect emotional cues.

As a result, both people may believe they’re being clear while still misunderstanding each other completely.

This dynamic is often linked to what’s known as the double empathy problem: the idea that communication breakdowns happen both ways between neurodivergent and neurotypical people, rather than one person simply “failing” socially.

For many neurodivergent people, conflict itself can feel overwhelming. Fear of rejection, criticism, or emotional invalidation may lead us to avoid difficult conversations altogether. We might people-please, withdraw, or hope the tension simply disappears on its own.

But unspoken problems rarely stay small.

This is where explicit communication becomes so important. Saying things clearly and openly can reduce confusion and prevent resentment from growing in the background.

Sometimes that means saying:

  • “When you went quiet earlier, I started worrying you were upset with me. Was that the case?”
  • “I’m sensing tension between us, and I’d rather talk about it than make assumptions.”
  • “I need clearer communication right now because I’m struggling to read between the lines.”
  • “When plans change suddenly, I feel anxious and disconnected. Can you give me more warning next time?”
  • “I know you may not have intended it this way, but I felt hurt by what happened.”
  • “I’m feeling emotionally overwhelmed and need reassurance that we’re okay.”
  • “Can we talk about what each of us expects here instead of assuming we’re on the same page?”
  • “I’m avoiding this conversation because I’m scared of conflict, but I still think it’s important we have it.”

These conversations may feel vulnerable, especially if past experiences taught us that honesty leads to conflict or shame. That said, vulnerability also creates the possibility for understanding and repair.

Essy Knopf explicit communication

Through explicit communication, we can create enough clarity and safety that both people feel seen, heard, and emotionally understood.

Healthy relationships likewise often depend less on mind-reading and more on the willingness to communicate openly and compassionately. The conversations we avoid are sometimes the very ones that could bring us closer together.

Have you experienced communication mismatches in relationships?

Why neurodivergent people often struggle with attachment

Essy Knopf neurodivergent attachment
Reading time: 2 minutes

For many neurodivergent people, relationships can feel confusing, intense, or emotionally exhausting. We may crave closeness while also fearing rejection, criticism, abandonment, or emotional overwhelm.

Often, this begins early in life.

Growing up autistic or ADHD in a world that doesn’t always understand neurodivergence can leave lasting emotional impacts. Repeated experiences of invalidation, exclusion, bullying, or inconsistency can shape the way we connect with other people. Over time, this may contribute to insecure attachment patterns.

Some people become anxiously attached, constantly seeking reassurance and closeness. Others become avoidant, learning to rely only on themselves because connection no longer feels emotionally safe. Some experience a mixture of both.

This can create painful relationship dynamics. For example, an anxiously attached person may repeatedly pursue emotionally unavailable partners, mistaking the emotional highs and lows for genuine love or connection.

But emotional intensity is not the same thing as emotional safety.

The encouraging reality is that attachment can change. Healing is possible through what psychologists sometimes call “earned secure attachment,” developing a stronger sense of trust and safety through positive, consistent relationships over time.

And those relationships don’t always have to be romantic.

Essy Knopf neurodivergent attachment

For many neurodivergent people, healing starts with a therapist, a close friend, a family member, or even a pet. Animals especially can offer a form of connection that feels steady, accepting, and emotionally grounding.

Consistent care matters. Safe relationships slowly teach the nervous system that connection does not always lead to shame, abandonment, or rejection.

Those experiences cumulatively can reshape how we relate to ourselves and to others.

Healing neurodivergent attachment wounds doesn’t happen overnight. But with enough safe, supportive experiences, it is possible to feel more secure, connected, and emotionally grounded in relationships.

Have you had a person—or even a pet—who helped you feel safer and more secure over time?

Neurodivergent social fatigue: The pain of wanting connection and needing solitude

Essy Knopf neurodivergent loneliness
Reading time: 4 minutes

There’s something gutting about seeing friends gather without you, even when you know you would’ve struggled to be there.

Maybe you were already drained. Maybe the setting would’ve been too loud, too bright, too unpredictable. Maybe you knew it would take days to recover. And still, when no one asks if you want to come, it stings.

That sting isn’t about the party itself. It’s about not being seen. Not being remembered.

Sometimes, when an invitation does arrive, a different kind of discomfort shows up. You feel dread creeping in. You start bargaining with yourself: could you go for just an hour? Could you make it work somehow?

The guilt of wanting to decline battles the fear of missing out. You want to be part of things. You want to say yes. But you also know what it’s going to cost.

This kind of tension wears you down. Invitations start to feel more like pressure than possibility. You wonder if saying no too often means people will eventually stop asking.

And when they do, you tell yourself you saw it coming. But it still hurts.

This is a core feature of neurodivergent social fatigue: the emotional conflict between desire for connection and the protective pull of solitude.

When Socializing Costs More Than It Gives

For many autistic and ADHD folks, socializing isn’t just showing up and having fun. It’s navigating complex terrain: planning, scripting, adjusting, and recovering. It’s effortful. Sometimes deeply draining.

Days in advance, the mental logistics begin. What’s the lighting like? Who’ll be there? What will I say? Will I have to explain why I’m not eating what everyone else is?

Once you arrive, sensory input starts to pile up. Bright lights, background chatter, music layered over conversation. You feel your nervous system go into high alert.

You smile. You laugh. You nod at the right moments. But internally, you’re juggling a dozen tasks at once. This is the side of neurodivergent social fatigue that others often don’t see.

And then comes the crash. The mask comes off. You lie still. You cancel plans. You fall into a loop of analyzing every word you said.

This is the hidden cost of connection. One that builds over time. And one that leaves you feeling like the “you” people see isn’t the whole you at all.

Feeling Left Out of Things We Didn’t Want to Attend

You see the photos: dinners, parties, spontaneous hangouts. Everyone smiling, shoulder to shoulder. And it hits—hard. This is what makes social comparison so dangerous.

You likely wouldn’t have gone. But no one asked. And that absence feels loud.

You try to reason with yourself. You remember all the events you turned down. All the times you needed space more than company. And yet, your heart still aches with loneliness.

That ache is familiar to anyone who’s lived with neurodivergent social fatigue. The pain that you weren’t thought of. That you don’t belong in the same way others do.

The Middle Place of Half-Belonging

There’s a quiet, hard-to-name place where many autistic and ADHD people live; a space between isolation and inclusion. You’re not totally alone. But you’re not fully held, either.

You have friends. You care about people. Some care deeply about you. But you still feel slightly out of orbit, like you’re never quite central in anyone’s world.

You’re rarely the first person someone calls. You don’t get added to the spontaneous group chat. If you don’t initiate, things often just… don’t happen.

So you become the one who plans. Who checks in. Who coordinates based on your bandwidth. It gives you a measure of control, and also reminds you of how little comes your way unless you ask.

When you stop reaching out, the quiet that follows feels unmistakable.

That quiet feeds into the sense that your social needs are inconvenient. That your boundaries are too high-maintenance. That others are happy to include you, but only if it’s easy.

This is a subtle, but deeply felt part of neurodivergent social fatigue: the slow accumulation of near-invisible reminders that your presence is optional. That people enjoy you, but don’t depend on you. That you’re liked, but not always remembered.

And somehow, almost-belonging can feel more painful than being entirely on your own.

Essy Knopf neurodivergent social fatigue

Making Peace with the Contradiction

Some days, connection feels worth chasing. Other days, the idea of texting back or being “on” for anyone feels impossible.

Your needs shift. Your energy changes. And your ability to tolerate discomfort doesn’t always line up with your desire for closeness.

There’s nothing wrong with you for needing space. There’s nothing wrong with you for wanting closeness, either. These aren’t failures. They’re just your reality.

For those living with neurodivergent social fatigue, one of the most healing practices can be this: letting both truths exist. “I’m sad I wasn’t there.” And also, “I needed to stay home.” Both are real. Both matter.

Sometimes peace comes through small, manageable bridges: quiet hangouts with one trusted person, short calls with a friend who doesn’t need small talk, messages exchanged at your own pace.

You begin to build a rhythm that honors your nervous system, without giving up on connection entirely.

And slowly, maybe, you stop chasing the idea of a perfectly fitting social life. You start noticing what feels good, even if it doesn’t look like everyone else’s version of “normal.”

Final Thoughts

Living with neurodivergent social fatigue means constantly balancing between craving connection and preserving your energy. That’s a heavy emotional lift—especially when the world moves faster, louder, and more casually than you do.

If you’ve felt like you’re always the one adapting, adjusting, bracing, you’re not alone.

You’re doing the best you can to meet your needs while still showing up. That deserves recognition. That deserves care.

Imagine how much gentler life would feel if people understood this. If “no” didn’t mean goodbye. If solitude wasn’t taken personally. If invitations came with room for nuance.

We’re not fully there yet, but by talking about this contradiction, by honoring our limits and longings side by side, we inch closer to the world we need.

So if you’re navigating neurodivergent social fatigue—if you’re walking that thin line between connection and protection—I see you. And your way of being in the world makes complete sense.

Have you wrestled with the challenge of neurodivergent social fatigue in your own life?

Why modulating, not masking is key to neurodivergent social success

Essy Knopf autistic social success
Reading time: 4 minutes

Achieving social success as a neurodiverse (ND) person isn’t necessarily about mastering certain skills. At its essence, it’s about bridging the neurodiverse-neurotypical (NT) communication divide.

This divide stems from the fact that NTs often demand that NDs observe and conform to social norms. Some even demonstrate ableist privilege by painting ND approaches to communication as somehow lacking or inferior.

Rather than treating difference as a source of enrichment, they reject and punish NDs. This attitude stems from a deficit-based approach, which involves focusing on the apparent shortcomings of NDs rather than our strengths.

A strengths-based approach acknowledges that many NDs are endowed with unique qualities that can actually help us shine in many social contexts. 

Autistic social strengths

Here’s one example of unique ND strengths. Autistics are widely recognized to be hyper-systemizers, interested in learning and mastering the complexities of our world. Marrying this thinking with one of our “special interests” can actually make us super interesting conversation partners.

For example, our extensive knowledge of these topics and our enhanced powers of analysis allow us to discuss topics in great detail. Many of us are exceedingly eloquent, sporting rich vocabularies and speaking with surprising exactitude.

We autistics are renowned for being truth-tellers and straight shooters who are compulsively honest about our thoughts and feelings. We bring an authenticity to our interactions that many NTs find refreshing. (Assuming we don’t feel compelled by society to mask.)

Autistics can challenge social conventions in other positive ways. For example, we prefer not to speak in subtext. We don’t infuse our communication with secret meanings, so as to avoid confusion or misunderstanding.

We also inherently trust others, taking them at face value and believing their stated intentions rather than ascribing hidden motives.

Social challenges

But there are some downsides to operating outside of the bounds of social convention. 

Many NDs know what it’s like to unwittingly say something that is insensitive, inappropriate—or outright offensive—only to receive a swift rebuke from an NT.

In such instances, many NTs will condemn our behavior and even shun our company. These reactions can leave NDs feeling misunderstood, attacked, excluded, and abandoned. 

Realizing that we may not always be treated with grace, we remain perpetually on guard, ears pricked in anticipation of criticism. 

In some cases, we may even go on the defensive, thus deepening the relational rupture. 

In others, we shut down and withdraw. When a world of pain can be just one interaction away, it is easier to absent oneself, internalize others’ criticisms, and self-stigmatize.

An overprotective reaction makes sense—at least initially. But what starts as adaptive quickly becomes maladaptive, at least when it comes to achieving autistic social success.

Socially shapeshifting, or “masking” in order to present a version of ourselves that is more acceptable to NTs means stymying spontaneity, swallowing our emotions, and stuffing our authentic selves out of view.

Worse still, when we withdraw, we deprive ourselves of opportunities to build and refine our social skills. And it prevents others from getting to know our true selves. 

Ruptures happen

What’s important to recognize here is that misunderstanding and conflict play out in all relationships, whether NTs or NDs are involved.

Years ago, a friend offered to make some tea for me. As he didn’t have a kettle or a stovetop, he proposed microwaving my water instead.

While my friend saw this as a convenient solution, something about the idea of blasting water with microwave particles rubbed me the wrong way. So I expressed my discomfort, suggesting we skip making the tea altogether.

Rather than listening and respecting my request, my friend decided he would try to persuade me to agree. Drawing upon his background in physics, he explained in great detail the mechanics behind the microwave. 

When I again declined his offer, however, my friend grew angry, telling me I was just “choosing to be stupid”. But what he failed to understand was that my initial refusal was rooted in fear and anxiety.

The breakdown in our communication began when my friend decided the remedy for this fear and anxiety was logic. When logic didn’t work, he concluded that I was stubborn and illogical.

As an autistic, I have often resorted to logic instead of empathy. This is of course not to say we are wholly incapable of it, an incorrect charge that has been leveled against autistics in the past.

But what strikes me most about this story now is that while I was hurt by my friend’s allegation, I understood where he was coming from. As our minds functioned in similar ways, I inferred (correctly, I believe) the source of his frustration, but also his ultimately good intentions.

Had I been NT however, the case might have been quite different. Rather than absorbing my friend’s words in thoughtful silence, I might have lashed out at him or stormed out of his apartment.

The double empathy problem

Previously, it was believed that autistic individuals suffered from “mindblindness”, the inability to understand others’ thoughts, emotions, and intentions.

Researchers believed “mindblindness” impaired autistics’ social cognition, resulting in behaviors that are potentially inappropriate, insensitive, or offensive to NTs, and inhibiting autistic social success.

They now acknowledge however that the reality is much more complex; that mindblindness may in fact be a mutual phenomenon, what is referred to as the double empathy problem.

This concept acknowledges that both autistics and neurotypicals experience mindblindness when it comes to reading one another correctly. It goes a long way to explaining the source of the struggle many autistics—and ADHDers—face in social contexts.

And it demonstrates that the difficulty people experience communicating across the NT/ND divide is mutual. Neither NDs nor NTs bear full responsibility for misunderstandings.

It follows, therefore, that the onus is on both parties to do what they can to bridge this divide.

Modulating, not masking to create ND social success

In a series of subsequent posts, I will discuss a range of ND behaviors I myself have exhibited. 

I acknowledge these behaviors have on occasion been a source of misunderstanding and conflict during social interactions with NTs. But I want to stress that my focus here is not problematizing ND behaviors, but rather problem-solving the resulting communication breakdowns. 

For this reason, I will refer to these behaviors as “challenges”, while presenting some “alternatives” that fellow autistics may consider engaging in, as they see fit. 

These alternatives represent hard-won lessons from many years of personal struggle. They are not concerned with “masking” one’s autistic identity or interests; their focus instead is “modulating” one’s conduct. 

Modulation—that is, selective and strategic presentation of the self—is a practice all individuals engage in during everyday interactions. Modulating helps to win the acceptance of others while bolstering an atmosphere of mutual understanding and respect and preserving social order.

In my experience, NTs have an easier time modulating than we do as NDs, given our unique neurology.  But I’m a firm believer that with enough observation and practice, we can match—and even exceed—our NT peers in this regard.

Don’t avoid social mistakes as a neurodivergent. Lean into them.

Essy Knopf autistic hypervigilance
Reading time: 6 minutes

Neurodivergent (ND) hypervigilance—that is, always being on the lookout for danger—involves the careful observation of neurotypicals (NTs) in an attempt to appease or minimize their negative reactions.

It’s a common response to having to navigate social interactions with NTs; interactions governed by complex and unspoken rules.

Should we fail to follow these rules—inevitable, given they’re never directly explained to NDs—we’re often punished.

NTs may label our remarks and behavior as odd, tangential, patronizing, confusing, incomprehensible, inappropriate, or excessive.

They’ll tell us we came off harsh or insensitive or that we’re being too critical. They may even accuse us of playing dumb or showing off.

Misunderstandings such as these however are not solely the responsibility of the ND. NTs also play a part, as has been argued by researchers who support the double empathy problem theory.

And yet the blame more often than not gets laid at the ND’s door. Blame however does not teach skills. Rather, it imbues NDs with an unhealthy paranoia.

So much so that we end up spending our days watching every little thing we say and do, for fear we might unwittingly offend someone.

Living in shame-prone cultures

This paranoia is a direct product of the fact we live in what author Brené Brown calls a “shame-prone” culture.

In “shame-resilient” cultures, Brown argues, self-worth is unconditional, thereby enabling us “to be vulnerable, share openly, and persevere”.1

In shame-prone cultures, however, leaders and other authority figures “consciously or unconsciously encourage people to connect their self-worth to what they produce”.

This link between self-worth and productivity stems largely from capitalism, and drives people to behave in ways that are “small, resentful, and afraid”.

A classic example of this is the NT preemptively defending themselves or their position, retaliating against a perceived assault with an accusation or criticism, or cutting off communication with the ND.

The legacy of living in shame-prone culture is that we all carry around with us some measure of internalized shame that is automatically triggered when we feel our worthiness has been called into question.

The NT’s hostile response to the ND serves not only to fend off a perceived attack but to deny the implication that they were somehow deserving of this attack in the first place.

In such instances, the NT has failed to give the ND grace; to entertain the possibility of a misunderstanding, ask clarifying questions, and work to repair the social rupture.

The shame of ableism

When NTs respond this way, they may in turn trigger the ND’s own hoard of internalized shame.

The source of this shame isn’t just that we also live in shame-prone societies, but that these societies are ableist and privilege NTs while oppressing the neurodiverse.

What follows often is a descent down a spiral of self-guilt-tripping. We tell ourselves that we’re “stupid”, “inferior”, “unlikeable”, “terrible company”, and “always messing things up” because that is the message we are routinely sent by NTs.

But unless we are provided constructive opportunities to build and hone our social skills, free of criticism and judgment, we’re likely to continue making mistakes and spiraling ever deeper into shame.

When fight-or-flight goes awry

When our shame is triggered, the ND may similarly marshall their own defenses, launch a counterattack or flee.

NTs and NDs who react in such a fashion are experiencing a “fight-or-flight” response. As The Happiness Trap author Russ Harris explains: 

The fight-or-flight response is a primitive survival reflex that originates in the midbrain. It has evolved on the basis that if something is threatening you, your best chance of survival is either to run away (flight) or to stand your ground and defend yourself (fight)… So whenever we perceive a threat, the fight-or-flight response immediately activates. In prehistoric times, this response was lifesaving.2

Fight-or-flight may be an ingrained evolutionary response, but it is also exacerbated by shame-prone cultures, which provide narratives justifying our reactions. 

Given the comparatively safe conditions in which many modern humans now live, the fight-or-flight response today is more maladaptive than adaptive.

Why? Because when it is engaged, it can lead to us developing unpleasant feelings. It results in the negative reactions detailed above, usually with destructive results.

Neurodivergent social challenges

Misunderstandings between NDs and NTs largely occur because of inherent differences in cognitive and social styles.

Autistics as a population for example have been found to exhibit egocentric (self) bias, as opposed to altercentric (other) bias when it comes to social interactions.3

That is, we tend to ascribe our feelings, thoughts, or needs to others, rather than intuiting, reading, or asking. 

This tendency may result in part from developmental prosopagnosia, which is more common among autistic individuals.4

Developmental prosopagnosia refers to impaired face identity and facial expressions recognition, a skill that is essential for correctly gauging others’ emotions and intentions.5

These differences leave autistics less capable of realizing we have made a social blunder, which can in turn make the task of overcoming them appear almost impossible.

The downside of ND hypervigilance

Accidents and misunderstandings are par for the course when interacting with NTs, and the most we can ever do as NDs is to proceed with caution. 

Taken to its extreme, caution can become ND hypervigilance, as we work to compensate for perceived threats with strategies such as masking.6 Hypervigilance and compensatory strategies are common resorts for the overly-conscientious NDs. 

For years, I myself employed hypervigilance, scanning strangers during social interactions for friend/foe signals, subjecting every conversation to extensive analysis. 

Hours were spent trying to decipher the meaning behind a particular facial expression or a specific choice of word as if doing so might protect me against future mistakes. 

And yet for all this effort, I continued to put my foot wrong, with NTs often distancing themselves from me despite my attempts to explain myself or apologize.

ND hypervigilance is what happens when fear monopolizes our psyche. It leaves us frozen; incapable of feeling and expressing our emotions; unable to engage in spontaneity, jokes, and laughter. 

Such expressions can’t happen without vulnerability, and to be vulnerable in a hostile social environment is to open oneself to attack.

To remain in a hypervigilant state, however, constitutes a complete betrayal of both ourselves and our needs. It puts the onus on us to do whatever possible to ensure our social interactions are successful—an expectation no one can reasonably meet. 

And it deprives others of the opportunity to get to know our authentic ND selves.

Empathy as an alternative to ND hypervigilance

As discussed in a previous post, modulation—selective and strategic presentation of the self—is a practice all individuals engage in during everyday interactions. It is key to generating social harmony and cohesion.

Modulation as a practice is highly advantageous to NDs. It is not a compensatory behavior, not an attempt at appeasement, but rather concerned with meeting the other person where they’re at. 

Social interactions, whether they involve Nds or NTs, are a dance that must be navigated carefully, patiently, and kindly. Both partners must regularly check in with each other to ensure the other party is doing okay. 

Ruptures in these relationships happen when:

  • We don’t ask our partner’s permission before initiating the dance
  • We insist on not following the tempo of the music
  • We fail to match our partner’s pace or to coordinate our steps with theirs
  • We step on our partner’s toes—and don’t apologize

The good news is that these ruptures can be repaired through acts of consideration, kindness, and empathy. 

Openness and vulnerability: the way forward

NDs need not live in a perpetual crouch, terrified of negative consequences when we commit a social mistake. 

Rather, we can approach these ruptures with an attitude of openness. When others offer complaints or requests, we have the option to listen without immediately reacting. 

If someone shares that they have been genuinely hurt or harmed by something we’ve said or done, we can create a space for their feelings, without taking them on, while braving any discomfort that might result.

We can lean into our mistakes by acknowledging, apologizing, and pledging to do better—while also asking the other person’s advice, when appropriate, on how we might do so.

As someone who is both autistic and ADHD, I have found that interpersonal conflict rarely continues if I admit my errors soon after they are brought to my attention.

For those of us with a history of being criticized during past social interactions with NTs, such an admission might not come easy. But if we are to triumph over our internalized shame, we must be willing to reach for self-compassion

Practicing self-compassion means choosing to accept our fallibility and to love ourselves regardless. It means embracing our vulnerability and having “the courage to show up and be seen when we have no control over the outcome”.7

Steps to overcome ND hypervigilance

Vulnerability is a key ingredient for empathy, an approach that forms the basis of all solutions I will propose to common ND social challenges.

These solutions typically involve one or more of the following actions:

  1. Assessing needs
  2. Asking permission
  3. Seeking clarification
  4. Listening reflectively
  5. Admitting mistakes
  6. Sharing intentions
  7. Adjusting behaviors 

I share my approach here with the caveat that these actions are not exclusively for ND folks. 

NTs are equally capable of making mistakes and equally responsible for taking action when it is brought to their attention. The fact that many choose not to, instead of pinning blame exclusively on the ND for a misunderstanding, is a reflection of neurotypical privilege. 

It’s perfectly fair to expect NTs to practice the actions I’ve listed above. Arguably, ND hypervigilance wouldn’t be necessary at all, if NTs indeed did so.

But, as in any social interaction, we should strive to focus on only that which is within our control. Namely: whether or not we choose to take the high road, and the rigor with which we apply ourselves to this effort.

‘Breadcrumbing’: the gay dating app practice that destroys connection

Essy Knopf gay dating apps
Reading time: 6 minutes

If you’ve ever used a gay dating app before, you’ve likely experienced “flash in the pan” conversations that start and end abruptly, usually without explanation.

Turns out that the sudden appearance, followed by the sudden disappearance, of chat partners is often part of an intentional strategy known as “breadcrumbing”.

Prior to learning this term, I liked to refer to my experiences using a phrase of my own invention, the “sushi train effect”. 

If you’ve ever attended a sushi train restaurant, you can probably already see the comparison I’m making. For those of you who haven’t, allow me to explain.

The sushi train effect explained

At sushi train restaurants, fresh-made dishes are presented on small plates delivered using a circular conveyor belt, or the back of a toy train that follows a loop. 

Many usual favorites can be obtained via this method—everything from tempura to nigiri and uramaki rolls, dumplings, and more. 

Diners choose the dishes they want to eat then remove them from the belt/train. As they do, sushi chefs prepare new dishes to replenish the train’s stock with.

The effect is like sitting before a buffet—or rather, a never-ending supply of snack-sized meals.

When one logs onto a gay dating app, one’s profile is immediately presented for review by other users, much like a new dish appearing on a sushi train.

On apps like Grindr or Scruff, that image appears in a grid of other profile images, organized according to current proximity.

If it’s your first time using the app, or simply your first time using that particular image, your profile will exude an aura of novelty. A feeding frenzy will ensue, with other users flooding your account with messages.

These users may express keen interest in, and admiration for, your person, replying to you with an urgency that demands immediate engagement. 

‘Boom and bust’ on the gay dating app

If you reply, many of these interactions may end then and there, with the other user mysteriously withdrawing the instant they’ve obtained your attention. 

But if you delay your reply, you can often expect the other user—who has subsequently logged off—to reappear sometime later, offering what usually amounts to a lukewarm response.

Their interest, as it turns out, was only temporary, even opportunistic. A brief window opened, offering a tantalizing glimpse of a world of possibility, then swiftly closed.

One is thus given the impression that others’ availability is time-limited, and even then when you do manage to catch them on the app, there is often no tangible outcome.

Recipients of this sudden influx of attention may be left wondering if what they have experienced is not admiration, but a Pavlovian response—like the salivating of dogs at the sound of the bell. 

This is the first part of the “sushi train effect”: idolization by total strangers. The second part is devaluation.

As the aura of novelty fades, what begins as a flood will inevitably slow to a trickle. This can happen over the course of a day, or even a few hours.

Before one was treated as “hot property”, but now one is regarded as a bottom-of-the-barrel fixer-upper. One’s face or torso, once distinguishable from countless others, becomes just another brick in the wall. 

Like any dish glimpsed by diners circling the sushi train one too many times, one’s profile loses appeal through sheer familiarity. 

This meteoric rise, followed by a precipitous decline, creates an impression of “boom and bust” that can leave most app users feeling rather disoriented.

One moment, one feels seen and valued, and the next, it’s as if one has been discarded; reduced to yet another piece of flotsam floating in the modern dating and hookup sea.

‘The sushi train effect’ as a form of ‘breadcrumbing’

The third part of the sushi train effect is delayed revaluation. 

Take for example the user who declares their interest in you and agrees to meet in person, but who—when pressed for specifics—fails to follow through.

Sometimes, they turn on a dime, it feels like you’re chatting with a completely different person, one who now believes you are completely unworthy of the effort.

Other times, they may agree, only to cancel the meetup, citing some unforeseen event or complication. They may also indefinitely “bench” it, but without proposing a suitable date or time. Or they may block your account outright.

Then, days, weeks, months, or even years later, this individual will reach out again—prompted, it seems, by your convenient reappearance in their dating or hookup app grid.

They may offer an explanation for their disappearance, maybe even an apology for having flaked on you. Or they may simply pretend it never happened. 

What’s most confusing is when this person expresses the same level of interest they did on the first occasion. 

If you remember their sending mixed messages, you may feel tempted to address this directly. The alternative after all is silence, and merely contenting yourself with this sudden attention. 

Should you do this, you may become caught up in an amnesiac dance, make-believing it was circumstance and not a conscious choice that prevented your meeting the first time around.

The hardened skeptics among us however will throw the stranger’s sincerity into doubt, concluding that they’re messaging again out of pure boredom. 

And a lot of the time, we are justified in this belief. Many app users are merely hunting for attention, like an addict hunting for their next fix. Their interest has less to do with us as people and more with the renewed novelty we represent. 

To return to the sushi train analogy: dishes once declared ho-hum are often reappraised by diners after a long absence, and may thus regain some of their former appeal.

Turns out this behavior isn’t exclusive to gay dating and hookup apps but is rampant in the wider dating world.

‘Breadcrumbing’ explained

“Breadcrumbing” is when a dater uses small amounts of attention or validation to keep you interested in them. Basically, what it usually boils down to is fishing for attention.

Daters typically leave “breadcrumbs” when they aren’t seriously interested in meeting. What does “breadcrumbing” commonly look like on a gay dating app? 

Microcommunication is a common example: users who repeatedly check in (“Hey”/”How are you?”/”What you up to?”), exchange brief pleasantries, but make no serious effort to sustain a mutual conversation.

Sudden disappearances, followed by sudden reappearances—much in the same fashion I’ve described above.

Small talk that goes nowhere. Breadcrumbers use small talk to sustain the interaction, even when they have no intention to take that interaction offline. 

Refusing to schedule dates. Breadcrumbers are usually reluctant to make any kind of commitment, as their main purpose in messaging is to secure attention or validation. 

Trying to set up a date is the quickest way to suss out a breadcrumber’s intention, as they will usually evade, make an excuse, or bail beforehand.

Refusing to follow through with plans. As noted, breadcrumbers refuse to meet in person, preferring instead the minimal effort involved in a text exchange.

In short, breadcrumbers like to talk a big game but will always balk, for various reasons. 

Some may feel lonely, bored, and/or insecure and are seeking a quick boost to their self-esteem. In such instances, breadcrumbers receive your responses as proof of their attractiveness or worth.

Alternatively, the breadcrumber may want contact with other gay men, but see face-to-face meetings as carrying risks or responsibilities they aren’t prepared to deal with. 

There are also breadcrumbers who are driven by a narcissistic desire they know they can meet by sustaining text banter with multiple suitors, often at the same time.

Whatever their motives, know that unless you yourself are using dating and hookup apps to breadcrumb, you’re likely to find these kinds of interactions to be unsatisfying and, ultimately, a waste of time.

Breadcrumbers are enabled by gay dating app design

Breadcrumbing is enabled by app design that reinforces this behavior while failing to hold those accountable responsible.

App makers are profit-driven, and in order to increase their profit, they need users to remain on their platforms as long as possible. Previously, I’ve referred to this phenomenon as “distraction capitalism”.

It follows therefore that these makers are willing to use all manner of tactics to guarantee this outcome. This includes refusing to set specific parameters for accessing and using the app. 

The problem with parameters—in the eyes of app makers’, anyways—is that they automatically screen out a significant segment of the user base. Monitoring problematic user behavior also requires hiring dedicated staff and thus comes with undesirable overhead. 

So like many other apps or web-based services, the designers opt instead for a more hands-off, almost-anything-goes kind of approach.

Another tactic used by app makers is gamification. I’ve talked about it before, but I’ll provide a quick recap here.

Gamification involves using positive reinforcement to reinforce users’ continued use, for example, through instant notifications, chimes, and flashy animations.

All of these stimuli are carefully calibrated to trigger neurochemical activity associated with success.

Gay dating app gamification thus doesn’t just trivialize human interactions—it frames interactions as opportunities to maximize the number of responses they receive, and therefore validation gained from others.

Taken to the extreme, this results in some users treating their fellows like human PEZ dispensers, whose only purpose is to disgorge attention upon demand.

Thus, when app makers prioritize the bottom line, they are willfully facilitating this kind of attentional exploitation. They are enabling breadcrumbing.

Users may thus find themselves caught in a perpetual loop of short-lived banter that never deepens into a lasting connection. 

Interactions come to resemble busywork, leaving those seeking something more substantive out in the cold.

Until app makers start using design to create a culture that promotes healthy interactions, those of us pursuing meaningful interactions would be better off spending our time elsewhere.

If you’re seeking some tips on how you can step away from gay dating apps, I’ve got you covered.