Finding my Flow: Navigating climbing with Neurodivergence

I’ve spent over a decade working in the climbing industry. I’ve managed multiple walls, led teams, taught many new climbers and spent much of my adult life inside climbing walls. But for most of that decade, I was fighting issues I couldn’t quite put my finger on.

I always knew something was off about me. I'd finish the day feeling utterly exhausted and I just assumed I was more stressed than my colleagues, or perhaps I just wasn't good enough to manage the surrounding chaos.

It wasn't until my ADHD diagnosis that I started to understand more about the impact of my environment and more about myself and my needs. I started to understand that I actually had significant sensory issues the whole time. The noise, the temperatures, the harsh lighting weren't just annoying they were causing a sensory overload and after my diagnosis things started to make sense. Since that diagnosis a number of years ago, I’ve learned that in fact I'm likely a fun little combo of Autism and ADHD (AuDHD), just to make it a touch more complicated.

The Paradox

For those of us with neurospicy brains, climbing is a strange paradox. On one hand the gym environment can be a sensory nightmare - constant noise, busyness, harsh lighting, fluctuating temperatures, yet I also feel that the reason I love climbing is that it ticks a lot of the boxes for my busy brain.

Firstly it has a great amount of proprioceptive input which helps allow greater awareness of your body and its placement and can help organise a scattered brain. There is something wonderful in the tactile feedback of a hold. The way a crimp feels under my fingertips or the solid grounding of a good foot placement are all beneficial for regulating my nervous system.

Plus, it has a lot of immediate gratification and the benefit of a good little dopamine hit that you get from completing a climb/problem. While climbing, you are also fully immersed in the movement and puzzle creating a state of flow. When I’m on the wall, my brain has to concentrate and finally feels quiet, at least for a short while.

Also, like many neurodivergent (ND) people, I am also hypermobile. While you think this would make me bendy (it does, but not always in the right way) it means my joints like my wrists and knees can be unstable. Climbing actually helps me build the functional strength I need to protect those joints, provided I’m climbing mindfully of course.

Finally, there is also the sport itself, offering so many ways to climb. You have the option to boulder and focus alone or have a social climb with others; you get to climb your way with others of every level. Already providing a great level of flexibility to the sport.

My Toolbox

Learning how my brain actually works changed how I worked and climbed. I stopped trying to just make do and started supporting my needs. Here is how I navigate some of the challenges, and what I believe walls can do to help us.

Tackling Noise and Crowds

I become easily overwhelmed in noisy and busy environments. I feel I am always on high alert. There are some easy steps that can be taken to help manage this.

What you can do:

• Headphones: If I am bouldering alone, noise cancelling headphones are my best friend not only blocking out noise but music allows me to focus much more so its a win win.

• Loop Ear plugs: If you are looking for a more social experience, I use loop earplugs. These let you continue to have a conversation but block out some of the background noise.

• Quiet Times: You can also choose to climb at quieter points. I started early morning climbing at my wall a number of years ago. It's quieter, the air is fresher, and it sets my nervous system in a calm way for the day

• Self Regulation: I find it can be helpful to create a routine before/after a session to help transitions between activities, this could be sitting in a quiet car for 10 minutes

What walls can do:

• Dedicated Quiet Times: Some walls will have dedicated quiet times where there is no noise/music. Walls may even turn music off or down at request; it's worth checking in with your local wall.

• Early morning climbing: Consider opening before 9am to help those working a 9-5pm avoid the evening busyness.

• Communication: Advertise when there will be big groups of people in or when routesetting is happening to allow ND customers to prepare or avoid if preferred.

Tackling Temperature/Environment

I personally struggle to regulate my body temperature, and walls can hit the extremes of both temperatures. They can be freezing in the winter and very sweaty in the summer, these temperatures spike my anxiety and mood, making my day and climbing session much harder.

What you can do:

• Plan: Treat it like an unpredictable day out and bring things for all weathers. Layers are key in the winter. I also personally loved my ankle warmers to help my cold feet but make sure it's things you can remove if needed. In the summer I make sure I have breathable fabrics, bring a small fan and plenty of cold water.

• Chalk: If the texture of chalk is a sensory ick, you could try liquid chalk to see if it feels better on your skin.

  
  

What walls can do:

• Air Conditioning: Adequate ventilation/the capacity to increase air flow can make a great difference. Investing in air conditioning to help regulate the temperatures of the walls can help in the extreme months. It’s also worth asking in advance or checking their website if that’s available.

• Lighting: Consider dimmable lights or adjusting from bright white to something softer. Harsh fluorescent lights are a common sensory trigger for ND climbers.

  
  

Tackling my energy and my cycle

My motivation is never a straight line. I often describe it as not knowing which version of myself is going to show up on any day. As a female, my hormones also play a huge role in my ADHD symptoms and my joint stability.

What you can do:

• Adjusting: On low dopamine days or at certain points in my cycle, I don't aim to complete my project or anything too daring and dynamic. I move to look at dropping down the grade, using controlled movements and just focusing on moving my body.

• Be ready to go: Keeping a pre-packed bag with everything you need for climbing in a specific place so getting started is made easier.

  
  

What walls can do:

• Grades: Keep a wide variety of mixed lower grades but interesting climbs. You don't always want to climb hard, but you always want to be engaged.

  
  

Tackling Information (Instructed groups)

For ND climbers, executive dysfunction can make learning new skills or following complex instructions quite difficult, especially in a busy environment.

What you can do:

• Communicate: Let the Instructor or wall know your needs in advance. Don't be afraid to ask an instructor to show and not just tell. If you're learning key components like how to lead or belay, ask for a written checklist or a video you can watch later to digest in your own time.

  
  

What walls can do:

• Clear Communication: Instructors can adopt giving one clear instruction at a time rather than a long list. Using visual aids and being patient with those who need additional time or fidget while listening can make a difference.

  
  

Final thoughts

If you’re a neurodivergent climber like me, or someone who feels like things are too much in a busy climbing wall. Just remember, you don’t have to climb the way everyone else does and there is no right way to do it.

Once I stopped fighting my sensory needs and started working with them, climbing and working in the wall became much more enjoyable for me.

Do you have any additional tips and tricks? Why not let us know and comment below.