Whether we work in a busy office or from home, the demands of modern working life can take a toll on our ability to stay calm, focused, and productive. Self-regulation, our capacity to manage thoughts, emotions, and behaviours, is a key factor in how we show up at work, connect with others, and perform daily tasks. Yet, for many, especially neurodivergent individuals, the modern workplace can challenge that balance.

In this blog, Dr Áine O’Dea explores what self-regulation means, why it matters, and how individuals and organisations alike can create conditions that support wellbeing and sustainable performance.

What Does Self-Regulation Mean

At an individual level, self-regulation helps people focus on their goals, engage in tasks and projects at work, respond to others, and adapt their behaviours, thinking, and emotional reactions according to what they need and want to do. Therefore, self-regulation involves emotional, cognitive (thinking), and behavioural responses that help us stay balanced in our everyday lives. Self-regulation allows us to maintain a sense of wellbeing, accomplish tasks, fulfil our needs, and feel a sense of belonging within groups and activities.

Our ability to self-regulate is significantly influenced by our work environment and the people we interact with. Self-regulation at work can be challenging for neurodivergent individuals, as they often process sensory information in unique and distinct ways. Therefore, dyspraxic, Autistic, ADHDers, dyslexic, or others can be left feeling overstimulated, stressed, cognitively fatigued or burnt out at the end of the day.

SIGNS OF DYSREGULATION OR POOR SELF-REGULATION AT WORK CAN LOOK LIKE:

• Disorganisation
• Reactivity in our decisions, responses, and actions
• Feeling stressed or overwhelmed
• Being sluggish
• Restless
• Unable to pay attention and being distracted

CASE EXAMPLE JONAS

Jonas is a computer engineer who shares an office with three others. His colleagues often take calls in the office and eat their lunch or snacks at their desks. Jonas sometimes works solidly from 8:30 am until the afternoon when he is very focused on a project.

He may grab a quick bite to eat, but he often doesn't take a morning or lunch break. When he leaves work in the evening, he can feel exhausted, unable to speak with friends and family, and struggling to make dinner when he gets home. We can see how dysregulated Jonas's brain and body are at the end of the workday.

"Our brains process numerous amounts of information from the sensory environment daily, giving us information on what is happening not only outside our bodies but also what is happening on the inside. Everyone can see how the sensory environment of an office or a home-based environment can influence our self-regulation. Our brains and bodies need a variety of sensory stimuli to help us stay focused, balanced, and well throughout the day."

Sensory stimuli or information that help us to regulate our brain and body throughout the day include:

• Movement (physical activity)
• Rest
• Adequate water, food, and bathroom breaks.
• Mixture of daylight
• A variety of sounds can sometimes include quiet environments when we need to focus, while others might involve sounds to help increase our alertness and attention.

Self-regulation is essential for productivity and wellbeing across all neurotypes; everyone needs access to a balanced range of sensory information throughout the workday.

WHAT HELPS YOU TO FOCUS AND ATTEND TO WORK? 

Here are some examples of activities that you might consider integrating into your everyday work so that you feel more balanced and regulated throughout the day and have energy left to engage in the things that you need to do in your personal life as well.

Evidence-Based Strategies That Can Support Regulation For Employees

HOW ORGANISATIONS CAN SUPPORT SELF-REGULATION

Before considering how individuals can implement these strategies, we need to ensure that companies and organisations create a culture that promotes and fosters self-regulation among employees, thereby enhancing their wellbeing, balancing mental health, and fostering a healthy work environment. Organisations need to review their policies and processes of working so that regulation-based practices like (e.g., flexible scheduling, quiet zones, sensory-friendly meeting spaces) can be integrated to enhance employee performance and productivity.

Movement Breaks Are Essential For

IMPROVED FOCUS AND ATTENTION

Physical activity increases blood flow to the brain, enhancing cognitive function, concentration and attention. After a movement break, employees often return to their tasks with renewed focus and attention. Movement helps to wake up the brain, so we're not sluggish and tired, and this is particularly important for people who engage in a lot of computer or knowledge-based work.

REDUCING STRESS AND COPING WITH THE DEMANDS OF EVERYDAY LIFE

Movement helps release built-up tension and stress. It provides an outlet for physical energy, which can be particularly beneficial for employees who struggle to sit still or tend to get restless easily. Hence, movement breaks help us to cope with the busy demands of everyday work life.

There is no one-size-fits-all. The best movement break is the type of movement that suits you. That might include:

• Short walk
• Stretching
• Getting outdoors is beneficial for regulating our nervous system, which encompasses both our brain and body.
• Going to the gym or cycling to work.

BRAIN BREAKS

Rest is essential for our brains; otherwise, we can experience overstimulation and cognitive fatigue, which can lead to stress, anxiety, and overwhelm. Simple brain breaks allow the nervous system to calm and reset. For example:

• Taking some time in a low-stimulation space or quiet area, such as going outdoors into fresh air or in a green space.
• Engage in deep breathing, relaxation techniques, journaling, drawing, or listening to music to activate the calming parasympathetic system.
• Or simply ensuring that you take your lunch breaks and switch off from your phone, etc.

SENSORY BREAKS

Adapting the sensory environment can significantly help us balance our responses to busy, multi-sensory workspaces. Think about how you could use:

• Fidgets during a meeting
• A weighted blanket on your lap during an online discussion
• Calming scents in your office
• Textured objects
• Noise-cancelling headphones to drown out office chatter or barking dogs if you work from home
• Working in a quiet, calm/sensory-friendly space

SOCIAL OR CONNECTION BREAKS

Don't forget to tap into the power of co-regulation and emotional support through debriefing and meaningful interactions with colleagues, mentors, or family.

Self-regulation is essential for everyone, but we must also consider it at an organisational level.

For employees to be self-regulated, perform effectively, and engage in their work, companies must consider the work environment and how they encourage a culture that fosters regulation-based strategies, ultimately leading to increased productivity.

What Inclusive Organisational Practices Can Look Like

Creating a culture that supports self-regulation isn’t just about individual strategies; it also requires systemic, organisational change. When workplaces are designed with neurodiversity and regulation in mind, all employees benefit. Below are examples of inclusive practices that can help support a more balanced, accessible, and productive work environment:

• FLEXIBLE SCHEDULING
  Offering flexibility in start and finish times, break schedules, or remote working options can support employees in managing their energy, attention, and wellbeing. This allows individuals to structure their workday to align with their natural rhythms and regulatory needs.

• QUIET ZONES AND LOW-STIMULATION SPACES
  Designated quiet areas can provide a calm retreat from open-plan offices' sensory and social demands. These spaces support focused work and help prevent overstimulation, particularly for neurodivergent employees who may be more sensitive to noise, movement, or visual input.

• SENSORY-FRIENDLY MEETING SPACES
  Meeting rooms can be adapted with adjustable lighting, sound-dampening features, comfortable seating, and minimal clutter. Alternatives to in-person or video meetings, like written updates or asynchronous communication, can also reduce cognitive load and distraction.

• AUTONOMY AND CHOICE
  Allowing employees to choose how they work, whether they use headphones, prefer written over verbal communication, or need breaks at specific times, supports self-awareness and self-regulation. Providing this autonomy fosters trust and increases engagement.

• WELLBEING-INFORMED POLICIES
  Policies prioritising mental health, such as protected break times, access to quiet rooms, or mental health days, communicate that wellbeing is valued. These policies should be easily accessible, clearly communicated, and supported by management.

• TRAINING AND AWARENESS
  Educating managers and teams on neurodiversity, sensory regulation, and inclusive communication practices builds a culture of understanding. When people are aware of different regulatory needs, they’re better equipped to create psychologically safe, inclusive spaces.

• REGULATION-FRIENDLY WORKSPACES
  Small changes like offering standing desks, ergonomic furniture, access to natural light, or even quiet corners with soft furnishings can support the physical side of self-regulation. Providing access to items like fidget tools or noise-cancelling headphones can also make a big difference.

When organisations commit to regulation-friendly practices, they not only improve employee wellbeing and performance, but also foster a culture where all individuals, regardless of neurotype, can thrive.

ABOUT DR ÁINE O'DEA

Dr Áine O'Dea is an internationally recognised Occupational Therapist and expert in neurodiversity, with published research on DCD/Dyspraxia. She was the first OT in Ireland to receive a PhD scholarship under the prestigious SPHeRE programme, earning her doctorate in Population Health. As the founder of Radiance Consulting, Áine specialises in neuroscience in the workplace, focusing on leadership, executive functioning, and emotional intelligence and regulation. She provides neuroleadership coaching and regularly speaks at events to promote neuroinclusion.

---

Need Office Design Inspiration?

Codex offers expert workspace solutions to help businesses create the perfect office environment. Open an account or contact us today to explore office furniture and accessories that enhance productivity and wellbeing.