Living with both ADHD and Autism can feel like a creative tug of war. This piece explores how to turn hyperfocus, distraction, and rest into allies for your creativity.
Creativity has always been a core part of who I am. So has my neurodivergence. Both influence how I understand and navigate the world, express my feelings, solve problems, and connect ideas that don’t seem to fit together. But as anyone with an AuDHD brain knows, these can be both a strength and a challenge.
Around 15–20% of people are neurodivergent - but within creative communities, that number is believed to be closer to 50%. Why is this?
Neurodiversity refers to the fact that every brain processes information differently. We’re all neurodiverse - no two people experience the world in exactly the same way.
Neurodivergence is an umbrella term that describe those whose brain and functioning works outside of what society deems ‘typical’. These include (but are not limited to): ADHD, Autism, Dyslexia, Dyspraxia, Dyscalculia, cPTSD, OCD, Bipolar, and more.
For many of us, those differences shape how we think, create, and connect.
Studies have shown that there are a high number of autistic and ADHD individuals in creative fields. One study even found that autistic students are three times more likely to study creative arts and design at university than their non-autistic peers.
Certain neurodivergent traits naturally align with creative strengths. For example, a study saw that autistic children with higher emotional empathy tend to show greater creative expression. These highlight how neurodivergence doesn’t block creativity - it often fuels it.
Creativity itself relies on a few key ways of thinking:
The neurodivergent brain is wired differently - often processing information along atypical neural pathways. This means that they’re less likely to follow conventional thought patterns, making them especially open to innovation, imagination, and new perspectives.
People with both Autism and ADHD (often called AuDHDers) tend to think both deeply and laterally.
ADHD brains often jump between ideas, making unexpected but brilliant connections. Autistic brains often explore topics in incredible depth and detailed understanding, with the ability to explore niche areas with intense focus. Together, those traits can make for powerful creative potential - wide-ranging curiosity and deep focus in one mind.
Many of us also experience heightened sensory and emotional sensitivity, which can enhance creativity in surprising ways:
For some, creativity even becomes a survival tool. In a world not built for our wiring, art and imagination become languages of self-expression, processing, and resistance. Simply existing as ourselves in a system that prioritises conformity is, in itself, an act of creativity.
When I’m in hyperfocus, I can lose all sense of time (something called time agnosia). Time agnosia is very common with ADHD, especially when it comes to hyperfocus! It is used to describe what happens when our ability to perceive, estimate, and experience time is disrupted. My brain zeroes in on one task so intensely that the rest of the world fades away.
Hyperfocus can be incredibly powerful for ADHDers, allowing for periods of deep creativity and focus. When I’m in this state, my curiosity becomes all-consuming. I research every detail, experiment endlessly, and feel a deep emotional connection to my work.
But balance is important. When the energy fades, it can feel like crashing back to earth. I’ve learned to build in gentle guardrails: using timers (like Tiimo’s visual focus timers), reminders, and small breaks to protect my energy and body while still letting myself dive deep when inspiration strikes.
Distraction used to frustrate me - I’d start one thing, then jump to another. I found it difficult to stay on task with my ADHD. But I’ve learned that my distractions aren’t random; they’re a sign that my brain is seeking stimulation, patterns, or inspiration.
Some of my best ideas have come from letting myself follow a tangent. The trick is balance: letting your mind wander, but giving it somewhere to return to.
A few things that help me:
Distraction, when you work with it, becomes another form of creative exploration.
Some days, even with all the systems in place, my brain just says no. I’ve learned not to see that as failure. Creativity is cyclical, it needs rest as much as it needs bursts of energy. Stepping back, resting, or simply doing something comforting helps refill my creative cup. Rest isn’t the opposite of creativity, it’s what allows it to grow.
When I’m overwhelmed, I shrink the task until it feels more manageable. Writing one line or setting a five-minute timer can often jumpstart my brain.
If I lose momentum mid-project or am struggling with executive dysfunction (very ADHD of me), I commit to just five minutes. Once I start, motivation often follows naturally.
If you have too many ideas at once, put them somewhere! Voice memos, notes, doodles in a sketchbook, whatever works for you. Getting them out of your head keeps them safe and frees your mind to focus, without the overwhelm of the ideas floating around untethered.
With hyperfocus, it’s easy to get lost and forget to look after yourself. Gentle check ins help me pause, stretch, hydrate, and re-enter the world.
Being neurodivergent means my creativity doesn’t always follow a neat or predictable path - but that’s what makes it fun and fulfilling. My hyperfocus helps me build worlds. My distractions bring me wild ideas. My sensitivity adds emotion and depth to my work.
The trick is to balance hyperfocus with rest. To work with how your brain is wired and do things your way, not how the world wants you to do it.
To all you neurodivergent folk out there: your creativity isn’t too much or too messy. It’s yours. The goal isn’t to control it, it’s to work alongside it. We deserve to create in ways that feel natural, not forced. Your mind is magic. <3
1. J. Vincent & K. Ralston, "Uncovering employment outcomes for autistic university graduates in the United Kingdom: An analysis of population data", National Autistic Society, June 2023.
2. L.J. Rinaldi & J. Simmer, "Autism-Linked Traits and Creativity: Empathy and Sensory Sensitivities in Children Predict Creative Activities and Openness", Creativity Research Journal, March 2024.
Living with both ADHD and Autism can feel like a creative tug of war. This piece explores how to turn hyperfocus, distraction, and rest into allies for your creativity.
Creativity has always been a core part of who I am. So has my neurodivergence. Both influence how I understand and navigate the world, express my feelings, solve problems, and connect ideas that don’t seem to fit together. But as anyone with an AuDHD brain knows, these can be both a strength and a challenge.
Around 15–20% of people are neurodivergent - but within creative communities, that number is believed to be closer to 50%. Why is this?
Neurodiversity refers to the fact that every brain processes information differently. We’re all neurodiverse - no two people experience the world in exactly the same way.
Neurodivergence is an umbrella term that describe those whose brain and functioning works outside of what society deems ‘typical’. These include (but are not limited to): ADHD, Autism, Dyslexia, Dyspraxia, Dyscalculia, cPTSD, OCD, Bipolar, and more.
For many of us, those differences shape how we think, create, and connect.
Studies have shown that there are a high number of autistic and ADHD individuals in creative fields. One study even found that autistic students are three times more likely to study creative arts and design at university than their non-autistic peers.
Certain neurodivergent traits naturally align with creative strengths. For example, a study saw that autistic children with higher emotional empathy tend to show greater creative expression. These highlight how neurodivergence doesn’t block creativity - it often fuels it.
Creativity itself relies on a few key ways of thinking:
The neurodivergent brain is wired differently - often processing information along atypical neural pathways. This means that they’re less likely to follow conventional thought patterns, making them especially open to innovation, imagination, and new perspectives.
People with both Autism and ADHD (often called AuDHDers) tend to think both deeply and laterally.
ADHD brains often jump between ideas, making unexpected but brilliant connections. Autistic brains often explore topics in incredible depth and detailed understanding, with the ability to explore niche areas with intense focus. Together, those traits can make for powerful creative potential - wide-ranging curiosity and deep focus in one mind.
Many of us also experience heightened sensory and emotional sensitivity, which can enhance creativity in surprising ways:
For some, creativity even becomes a survival tool. In a world not built for our wiring, art and imagination become languages of self-expression, processing, and resistance. Simply existing as ourselves in a system that prioritises conformity is, in itself, an act of creativity.
When I’m in hyperfocus, I can lose all sense of time (something called time agnosia). Time agnosia is very common with ADHD, especially when it comes to hyperfocus! It is used to describe what happens when our ability to perceive, estimate, and experience time is disrupted. My brain zeroes in on one task so intensely that the rest of the world fades away.
Hyperfocus can be incredibly powerful for ADHDers, allowing for periods of deep creativity and focus. When I’m in this state, my curiosity becomes all-consuming. I research every detail, experiment endlessly, and feel a deep emotional connection to my work.
But balance is important. When the energy fades, it can feel like crashing back to earth. I’ve learned to build in gentle guardrails: using timers (like Tiimo’s visual focus timers), reminders, and small breaks to protect my energy and body while still letting myself dive deep when inspiration strikes.
Distraction used to frustrate me - I’d start one thing, then jump to another. I found it difficult to stay on task with my ADHD. But I’ve learned that my distractions aren’t random; they’re a sign that my brain is seeking stimulation, patterns, or inspiration.
Some of my best ideas have come from letting myself follow a tangent. The trick is balance: letting your mind wander, but giving it somewhere to return to.
A few things that help me:
Distraction, when you work with it, becomes another form of creative exploration.
Some days, even with all the systems in place, my brain just says no. I’ve learned not to see that as failure. Creativity is cyclical, it needs rest as much as it needs bursts of energy. Stepping back, resting, or simply doing something comforting helps refill my creative cup. Rest isn’t the opposite of creativity, it’s what allows it to grow.
When I’m overwhelmed, I shrink the task until it feels more manageable. Writing one line or setting a five-minute timer can often jumpstart my brain.
If I lose momentum mid-project or am struggling with executive dysfunction (very ADHD of me), I commit to just five minutes. Once I start, motivation often follows naturally.
If you have too many ideas at once, put them somewhere! Voice memos, notes, doodles in a sketchbook, whatever works for you. Getting them out of your head keeps them safe and frees your mind to focus, without the overwhelm of the ideas floating around untethered.
With hyperfocus, it’s easy to get lost and forget to look after yourself. Gentle check ins help me pause, stretch, hydrate, and re-enter the world.
Being neurodivergent means my creativity doesn’t always follow a neat or predictable path - but that’s what makes it fun and fulfilling. My hyperfocus helps me build worlds. My distractions bring me wild ideas. My sensitivity adds emotion and depth to my work.
The trick is to balance hyperfocus with rest. To work with how your brain is wired and do things your way, not how the world wants you to do it.
To all you neurodivergent folk out there: your creativity isn’t too much or too messy. It’s yours. The goal isn’t to control it, it’s to work alongside it. We deserve to create in ways that feel natural, not forced. Your mind is magic. <3
1. J. Vincent & K. Ralston, "Uncovering employment outcomes for autistic university graduates in the United Kingdom: An analysis of population data", National Autistic Society, June 2023.
2. L.J. Rinaldi & J. Simmer, "Autism-Linked Traits and Creativity: Empathy and Sensory Sensitivities in Children Predict Creative Activities and Openness", Creativity Research Journal, March 2024.
Living with both ADHD and Autism can feel like a creative tug of war. This piece explores how to turn hyperfocus, distraction, and rest into allies for your creativity.
Creativity has always been a core part of who I am. So has my neurodivergence. Both influence how I understand and navigate the world, express my feelings, solve problems, and connect ideas that don’t seem to fit together. But as anyone with an AuDHD brain knows, these can be both a strength and a challenge.
Around 15–20% of people are neurodivergent - but within creative communities, that number is believed to be closer to 50%. Why is this?
Neurodiversity refers to the fact that every brain processes information differently. We’re all neurodiverse - no two people experience the world in exactly the same way.
Neurodivergence is an umbrella term that describe those whose brain and functioning works outside of what society deems ‘typical’. These include (but are not limited to): ADHD, Autism, Dyslexia, Dyspraxia, Dyscalculia, cPTSD, OCD, Bipolar, and more.
For many of us, those differences shape how we think, create, and connect.
Studies have shown that there are a high number of autistic and ADHD individuals in creative fields. One study even found that autistic students are three times more likely to study creative arts and design at university than their non-autistic peers.
Certain neurodivergent traits naturally align with creative strengths. For example, a study saw that autistic children with higher emotional empathy tend to show greater creative expression. These highlight how neurodivergence doesn’t block creativity - it often fuels it.
Creativity itself relies on a few key ways of thinking:
The neurodivergent brain is wired differently - often processing information along atypical neural pathways. This means that they’re less likely to follow conventional thought patterns, making them especially open to innovation, imagination, and new perspectives.
People with both Autism and ADHD (often called AuDHDers) tend to think both deeply and laterally.
ADHD brains often jump between ideas, making unexpected but brilliant connections. Autistic brains often explore topics in incredible depth and detailed understanding, with the ability to explore niche areas with intense focus. Together, those traits can make for powerful creative potential - wide-ranging curiosity and deep focus in one mind.
Many of us also experience heightened sensory and emotional sensitivity, which can enhance creativity in surprising ways:
For some, creativity even becomes a survival tool. In a world not built for our wiring, art and imagination become languages of self-expression, processing, and resistance. Simply existing as ourselves in a system that prioritises conformity is, in itself, an act of creativity.
When I’m in hyperfocus, I can lose all sense of time (something called time agnosia). Time agnosia is very common with ADHD, especially when it comes to hyperfocus! It is used to describe what happens when our ability to perceive, estimate, and experience time is disrupted. My brain zeroes in on one task so intensely that the rest of the world fades away.
Hyperfocus can be incredibly powerful for ADHDers, allowing for periods of deep creativity and focus. When I’m in this state, my curiosity becomes all-consuming. I research every detail, experiment endlessly, and feel a deep emotional connection to my work.
But balance is important. When the energy fades, it can feel like crashing back to earth. I’ve learned to build in gentle guardrails: using timers (like Tiimo’s visual focus timers), reminders, and small breaks to protect my energy and body while still letting myself dive deep when inspiration strikes.
Distraction used to frustrate me - I’d start one thing, then jump to another. I found it difficult to stay on task with my ADHD. But I’ve learned that my distractions aren’t random; they’re a sign that my brain is seeking stimulation, patterns, or inspiration.
Some of my best ideas have come from letting myself follow a tangent. The trick is balance: letting your mind wander, but giving it somewhere to return to.
A few things that help me:
Distraction, when you work with it, becomes another form of creative exploration.
Some days, even with all the systems in place, my brain just says no. I’ve learned not to see that as failure. Creativity is cyclical, it needs rest as much as it needs bursts of energy. Stepping back, resting, or simply doing something comforting helps refill my creative cup. Rest isn’t the opposite of creativity, it’s what allows it to grow.
When I’m overwhelmed, I shrink the task until it feels more manageable. Writing one line or setting a five-minute timer can often jumpstart my brain.
If I lose momentum mid-project or am struggling with executive dysfunction (very ADHD of me), I commit to just five minutes. Once I start, motivation often follows naturally.
If you have too many ideas at once, put them somewhere! Voice memos, notes, doodles in a sketchbook, whatever works for you. Getting them out of your head keeps them safe and frees your mind to focus, without the overwhelm of the ideas floating around untethered.
With hyperfocus, it’s easy to get lost and forget to look after yourself. Gentle check ins help me pause, stretch, hydrate, and re-enter the world.
Being neurodivergent means my creativity doesn’t always follow a neat or predictable path - but that’s what makes it fun and fulfilling. My hyperfocus helps me build worlds. My distractions bring me wild ideas. My sensitivity adds emotion and depth to my work.
The trick is to balance hyperfocus with rest. To work with how your brain is wired and do things your way, not how the world wants you to do it.
To all you neurodivergent folk out there: your creativity isn’t too much or too messy. It’s yours. The goal isn’t to control it, it’s to work alongside it. We deserve to create in ways that feel natural, not forced. Your mind is magic. <3
1. J. Vincent & K. Ralston, "Uncovering employment outcomes for autistic university graduates in the United Kingdom: An analysis of population data", National Autistic Society, June 2023.
2. L.J. Rinaldi & J. Simmer, "Autism-Linked Traits and Creativity: Empathy and Sensory Sensitivities in Children Predict Creative Activities and Openness", Creativity Research Journal, March 2024.
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