In recent years, attention deficit hyperactivity disorder (ADHD) seems to be everywhere, with an increasing number of women and girls being diagnosed. Originally ADHD was thought to only affect boys and was considered something they would outgrow in time. People with ADHD and Autism Spectrum Disorder (ASD) are classified as neurodivergent – this means their brains think and process information differently. Thank goodness for that! ADHD and ASD brains are highly creative and have been responsible for some of the world’s most innovative ideas. Famous neurodivergent brains belonged to Leonardo da Vinci, Mozart, Einstein, Bill Gates, Steve Jobs, Lily Allen, Emma Watson (Hermione Granger) Ryan Gosling, Michael Phelps, Dave Grohl and closer to home Em Rusciano, Mia Freeman and Celeste Barber.
While neurotypicals (people with a so called “normal brain”) may notice how energetic or distracted neurodivergent people can be, there are many ways in which the world needs this hyper-focus, creativity and quick thinking. When a neurotypical person says something like “Everyone is a little ADHD, it’s a spectrum after all,” this can be very upsetting because it simply is not scientifically accurate. You may be lucky enough to know one of us and here are just a few ways in which we contribute to the world. You’re welcome!
1. Quick Thinking
Helpful in a crisis due to being analytical, overthinking and seeing all possible scenarios very rapidly. First responders like paramedics, Emergency department doctors, nurses, administrative staff can rank issues in order of importance and quickly prioritise.
Challenges – Reactivity – we can get angry and go from 0 – 100 very fast.
Strategies – Practicing mindfulness, a good protein diet, zinc and magnesium supplements, herbal teas or melatonin can support sleep. Breath work can be helpful to calm a reactive nervous system. Medication can support emotional regulation.
2. Imagination and Creativity
Big picture thinking, innovative, problem-solving abilities. Hero’s of ours are Steve Jobs, Mozart, Einstein, Anthony Hopkins, Tim Burton.
Challenges – difficulty returning to a task when interrupted, require more stimulation and sensory input. Can often be overwhelmed by focusing on too many tasks at once.
Strategies – break actions down to smaller pieces. Bullet point lists and number or prioritise tasks for the week. Use a spreadsheet or app where you can colour code or tick actions off. Using noise cancelling headphones, bouncing on a fit ball, or a wobbly chair can help focus.
3. Observant and Thoughtful
We remember things about people, we may not remember what day it is or what we had for breakfast, but we remember your favourite colour or sport you play. We notice details in nature, people’s clothing and homes because our environment is important and meaningful to us.
Challenges: Too many things happening at once can be overwhelming, lots of people, noise, emotions, or disorganisation might be too much for some of us. We can be a little obsessive compulsive (OCD) too.
Strategies – Misophonia and Sensory Processing Disorder (SPD) means noises can become upsetting. Loud chewing, repetitive noises, pen clicking, trucks reversing, drive us nuts. Using ear plugs, noise cancelling headphones, taking note of dates and times, keeping reminders on fridge or in phone and diary helps.
4. Sense of Humour
Often referred to as quirky or different, neurodivergent brains are quick to notice patterns. Their wit and intellect can often result in a different perspective of life.
Challenges – being misunderstood, using jokes as coping strategies to manage big emotions. No filter, often saying things without thinking them through.
Strategies – paraphrasing thoughts with “I’m not sure if this sounds crazy but…” “I’m wondering if you’ve ever thought of this’, softening statements to avoid insults. This is called masking, and it can be exhausting. It is a big relief to meet similar people and make new friendships with others who understand your humour and enjoy your different take on life!
5. Laser Focus
We get a dopamine hit from doing something we love.Gaming, craft, fantasy series, novels, YouTube, research, exercise, learning, anything where we can be in the present moment.
Challenges – We hate being interrupted and take a lot longer than neurotypicals to get back on track. We lose our temper when someone speaks with us or wants our attention. It’s hard for us to relax and switch off at night.
Strategies – let family, friends know I am taking an hour to watch my show, play a game, meditate, garden etc to wind down and recalibrate and I will be calmer and more available after. Use brown or white noise for sleep.
6. Multi Tasking
Our high level of distractibility means we don’t finish one task before heading to the next. The bathroom may be half clean when we empty the bin, this leads us to hose the outside bin, then washing the car and watering the garden, completely forgetting about the bathroom.
Challenges – We don’t like boring tasks because we don’t get a buzz or dopamine. We can struggle with paperwork, spreadsheets and numbers.
Strategies – Use music to motivate, a podcast or an audiobook to get through mundane chores and complete one dull job at a time.
7. Energetic, Cheerful, Empathic
We can be cheerful, positive and have compassion for others. Until overwhelm and too much happening leads to burn out and exhaustion. Large social occasions can mean a self-imposed retreat for 2 – 3 days.
Challenges – small talk is tiring. We like medium/deep talk on topics we find interesting. Having to abide by social behaviour drains our energy.
Strategies – Limit socialising to smaller groups. Take a break from larger groups, walk outside, use the bathroom and recalibrate.
8. Strong Moral Compass
We can very often be black and white in our thinking. We may not want to do something we feel is unethical or wrong. We can be rigid in our beliefs.
Challenges – Our opinions are not always well received, so we may have to stay quiet about others’ choices. We can also have ODD which means we don’t like being told what to do and may choose to do things our way. If people offend, isolate or upset us we may find it hard to forgive.
Strategies – Staying true to our own values can be the most important way through moral dilemmas.
9. Inclusivity and Advocacy
As someone who can often be on the fringes of society, we notice when others are not included or treated unfairly. We become strong advocates and supporters for those without a voice, children, minority groups, animals or victims of bullies. You may be familiar with 15-year-old Swedish activist Greta Thunberg.
Challenges – Knowing who to stand up for, supporting others to have their own voice. Be careful of burnt out caused by enthusiasm for too many causes, individual or global.
Strategies – Pick your battles, keep it small and local, only support those when you have energetic capacity. Rest when you need time to yourself. Burnout is real for us.
Acronyms explained
- ODD – Oppositional Defiance Disorder – Don’t tell us what to do.
We prefer choices, giving us a few options or timeframes is best. - RSD – Rejection Sensitivity Dysphoria – we suffer rejection/criticism much more than others. We take it so personally like 1000 harder.
- OCD – We have a bit of this too. It can show up in a range of ways, from neatness to chaos but we know where everything is, most of the time.
- ED – Eating disorders, binging, bulimia, sensitivity to textures, like a preference for crunchy over slippery.
- ESP – Heightened intuition. We are perceptive and notice everything.
- SPD – Sensory Processing disorder – inability to filter out background noise causing distractibility.
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