How to Take Up Space Without Guilt: A Guide for Neurodivergent Professionals

If you find yourself shrinking in meetings or apologising before you even speak, you're not alone. Many neurodivergent professionals have been taught to make themselves smaller to avoid judgment. But here's the empowering truth: you can take up space without guilt, ask for what you need with clarity, and let your values—not shame—guide every conversation.

The Myth of Shrinking Yourself to Belong

There's a persistent myth that success means staying invisible and never asking for adjustments. It suggests that the less space you take, the more you'll be accepted. This myth teaches you to hunch over, avoid eye contact, and apologise for existing in a room.

But this approach doesn't serve you—or anyone else. When you shrink yourself, you rob your team of your unique perspective and creativity. You're not being considerate; you're being invisible. And invisibility isn't the same as belonging.

The Truth About Owning Your Space

The truth is beautifully simple: asking for what you need isn't rude or demanding. It's like adjusting your chair so it fits your body properly. You're not asking the chair to change the entire room; you're simply making the environment workable for you.

In practice, this sounds like: 'I need a quick recap to get back on track' instead of a lengthy apology for missing a detail. You're being clear and direct, not defensive or demanding. This is what confident, authentic communication looks like.

Practical Tips for Replacing Apologies with Clarity

Ready to transform how you take up space? Try this simple three-step approach:

• Name your need in one sentence. Be specific and concise. For example: 'I work best with written agendas before meetings.'
• Make a direct request that supports it. Turn your need into an actionable ask: 'Could you send the agenda a day in advance?'
• Replace apologies with appreciation. Instead of 'Sorry I'm late,' try 'Thank you for waiting. I'm here now and ready to begin.' This reframes the interaction positively without diminishing yourself.

This is mindful authenticity in action: notice what you need, then choose words that honour both yourself and others. Each time you make an unapologetic request, you're building a solid foundation of self-respect.

Your Voice Matters, Your Space Is Yours

You don't have to erase your neurodivergent traits to be worthy of respect. When shame knocks at your door, acknowledge it, but don't let it move in permanently. Your perspective is needed, your voice adds value, and your space is yours to claim with confidence.

If your mouth auto-types the word 'sorry,' set a new default: 'Thanks for your patience.' It confuses guilt and delights progress—a win-win for everyone.

At Brainzyme, we understand that taking up space starts with mental clarity and confidence. That's why we've developed scientifically proven plant-powered focus supplements that support neurodivergent professionals in being their most authentic selves.

Discover how Brainzyme works and find the right support for your unique brain at www.brainzyme.com.