Networking Tips for Neurodivergent Professionals

Networking can be an incredibly rewarding but equally daunting experience, particularly for neurodivergent professionals. The social cues, unspoken rules, and sensory overload often associated with networking events can make them feel like a minefield. However, with the right preparation and mindset, it’s entirely possible to navigate these situations with confidence and even enjoy meaningful interactions.

As a neurodivergent professional myself, I’ve found that implementing specific strategies helps me stay focused, calm, and authentic in networking scenarios. From managing sensory inputs to planning conversation starters, small adjustments can make a big difference in reducing overwhelm and increasing confidence.

Networking isn’t about fitting into a mold; it’s about making connections in ways that feel right for you. Here are some tried-and-true tips I use to approach networking with ease and purpose:

Plan Ahead

Preparation is crucial for navigating networking events with ease. Before attending, I research the event, its schedule, and key attendees or speakers I might want to connect with. Crafting a few conversation starters or topics in advance alleviates the stress of thinking on the spot. I also consider practicalities like the venue layout, transportation, and quiet spaces to ensure I feel as comfortable as possible.

Arrive Early

Getting to the event early offers multiple advantages. It allows me to familiarize myself with the space, find areas where I feel most at ease, and ease into the event before the crowd arrives. This approach reduces sensory overwhelm and gives me the confidence to start conversations on my terms.

Manage Sensory Inputs

Networking events can be overstimulating, with loud noise, bright lights, and crowded spaces. To manage this, I bring items like noise-canceling earbuds, snacks, or even a stress ball to help stay grounded. Knowing where to find quieter areas can also provide a much-needed break when the sensory load becomes overwhelming.

Set Realistic Goals

Instead of feeling pressured to meet as many people as possible, I set small, achievable goals. For example, I always use the 3-2-1 rule, which is aiming to have three meaningful conversations during the event, connecting with two people and following up with one after the event is over. This helps me focus on quality over quantity and makes the experience less overwhelming and more fulfilling.

Stay Curious

Approaching networking with a curious mindset makes the experience more enjoyable and less daunting. Instead of focusing solely on what I should say or how I might come across, I try to genuinely learn about the people I meet. Asking thoughtful questions and showing interest not only sparks engaging conversations but also takes the pressure off me to carry the dialogue. Check out one of my videos on networking here:

Takeaway

Networking doesn’t have to be intimidating or draining. With small, intentional adjustments, you can create an approach that aligns with your unique needs and strengths. These strategies have helped me transform networking into an empowering and even enjoyable experience.

Key Piece of Advice

Preparation, sensory management, and curiosity go a long way. By planning ahead, arriving early, and focusing on authentic engagement, you can build meaningful connections while staying true to yourself.

So What?

Back in September, I had the pleasure of attending the Happiness Camp in Porto, where I delivered a keynote on “The Neurodiverse Workforce: Understanding & Harnessing Diverse Minds.” I also joined my sister, Tanya Barlow, for a fireside chat exploring the millennial versus Gen Z mindset. It was an incredible experience to connect with like-minded professionals and share insights on embracing neurodiversity in the workplace.

Now that we’re nearing the end of the year, it’s the perfect time to reflect and set intentions for the future. For neurodivergent professionals, this could mean identifying one small, actionable networking habit to implement before the year ends—whether it’s reaching out to a potential connection, preparing conversation starters for upcoming events, or practising self-care strategies to feel more at ease in social settings. Finishing the year with this step can set you up for confident and meaningful interactions in the year to come.

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Sonya Barlow is an award-winning entrepreneur, presenter and author with over 100K followers. She hosts her self-titled YouTube show "The Sonya Barlow Show", authored the business book"Unprepared to Entrepreneur" and runs a business inclusion consultancy and networking app the "LMF Network". You can work with Sonya for campaigns, content and conversation. Connect via email - Hello@SonyaBarlow.Co.Uk.