The Interoception Workbook
Interoception is our ability to sense and understand the internal signals of our body — things like hunger, thirst, pain, or fatigue. For many neurodivergent people, especially Autistic people, ADHDers, or those with trauma histories, these signals can feel muted, confusing, or overwhelming. Yet interoception is deeply connected to emotional regulation, decision-making, and overall well-being.
This 105-page workbook was created by Dr. Megan Anna Neff, a neurodivergent psychologist, to offer a practical and compassionate guide to interoception. It blends science, lived experience, and somatic strategies in a highly visual, user-friendly format.
Inside, you’ll find:
✦ Clear explanations of what interoception is and why it matters
✦ Reflections on how interoception and neurodivergence intersect
✦ Somatic practices to help you tune into your body’s signals
✦ Visual tools to support emotional regulation and self-understanding
✦ Resources that can be used by individuals, therapists, or in group settings
Whether you’re exploring your own neurodivergence, supporting a client, or looking for ways to reconnect with your body, this workbook offers affirming tools to help you notice, name, and navigate your inner signals with more clarity and compassion.
🗂️ Logistical Details
⚠️ Please note that this is for personal use only. If you’d like to share this resource with clients you can purchase the Clinical and Coaching Version, which enables you to use this workbook with clients.
⚠️ Mental Health Disclaimer: This neurodivergent workbook is intended for educational purposes only. It is not a substitute for professional medical or mental health advice, diagnosis, or treatment. If you have concerns about your health or well-being, please consult a qualified healthcare or mental health professional.
📥 Digital Download 📥
Please note this is a digital download only and no products will be shipped or mailed to you. We recommend creating an account when you checkout to ensure you can easily access this workbook at any time and any future updates to this workbook.
✍️ Using Your Workbook Digitally
- On an iPad or Tablet. You can open the PDF in an app like GoodNotes, Notability or Noteshelf → write directly on the pages with a stylus or keyboard. These apps allow typing, highlighting, and handwriting with an Apple Pencil. You just import your PDF workbook, and it becomes “fillable” by writing or typing.
- On a Computer. If you’re on a computer, you can type your reflections right onto the workbook pages by opening the PDF in Adobe Reader (free) or another PDF viewer. Some people also like to keep a separate digital journal or Word/Google Doc open alongside the workbook, copying over prompts and writing more freely there.
Penny Fletcher –
Information was well written and in a really accessible format, however I was expecting there to be more worksheets that could be used in sessions (I realise now that was never stated but it was my assumption that because it was called a workbook that it would be mostly worksheets)..
Yvonne McGowan –
I love this book on Interoception!. The information was displayed in a manner that made it easy to understand. I had previously struggled understanding how the the experiments would help with emotion regulation. Dr. Neff has worded the process in a manner that makes logical sense.
Colleen McKay –
The multi-level connections made clear & ‘simple’ is what I love most about Dr. Neff’s resources! Taking the complex and making it digestible and accessible, without losing the multi-dimensional aspect of the neurodivergent experience! Thank you!