Divergent thinking in ADHD: 5 creative tips

Divergent thinking in ADHD, also known as lateral thinking, can be defined as the ability to generate many different and original ideas in response to a problem. It is often considered an indicator of creativity as it implies the ability to think outside the box and come up with unique solutions.

It contrasts with convergent thinking, a cognitive process that focuses on finding the one best solution to a problem, often associated with logic, deduction and solving problems that require a right answer. However, by focusing on a single “right” solution, convergent thinking can limit the generation of innovative and creative ideas. Solutions outside the box may not be adequately explored, ruling out potentially effective and functional avenues from the outset.

ADHD presents a number of challenges, but also offers remarkable opportunities in terms of exceptional levels of creativity and innovation and a propensity for divergent thinking in ADHD. Through this spontaneous and free way of thinking, adults with ADHD are able to make connections that others may overlook, allowing them to look at problems from different perspectives.

This ability to generate a variety of ideas can lead to innovative solutions and discoveries in various fields such as art, science and entrepreneurship, potentially making them a valuable resource from a career and professional perspective. An ADHD brain is designed to search in unexplored areas, making them natural creative problem solvers. The neurodivergent nature of ADHD often leads people to challenge traditional norms and think outside the box.

Their minds naturally gravitate towards unconventional ideas and approaches, and these unique perspectives can be utilized in areas such as marketing, advertising and design, where innovation, originality and creativity are in high demand, they can be a valuable resource by not only capitalizing on their creative expression, but also achieving professional success when divergent thinking is healthily channeled.

As many people with ADHD face the challenges of their neurobiological complexity on a daily basis, they have learned unique ways to cope with the symptoms of the disorder. Living with ADHD offers a very different perspective on the world and encourages approaching tasks and situations in very different ways, leading to innovative thinking and exceptional creativity, as well as other highly positive traits such as spontaneity, curiosity and resilience.

In fact, despite the difficulties the disorder can bring in certain areas, many people with ADHD possess an unparalleled ability to think outside the box and generate innovative ideas, often in unconventional ways. By embracing the strengths associated with ADHD, adults with an ADHD diagnosis can fully realize their creative potential, and what may seem to be “problems” can become important strengths and resources.

Why divergent thinking can seem to be a problem

Divergent thinking in ADHD, although a valuable resource, can be seen as a problem in people with ADHD. In fact, divergent thinking is often perceived as less concrete and less practical, as it tends to explore multiple solutions and alternative paths, some of which may seem more complex or less immediate than conventional solutions. This approach can give the impression of a lack of concreteness as it does not immediately focus on a single “practical” solution.

However, it is forgotten that the tendency to explore unconventional solutions can lead to significant discoveries and innovations that improve processes, products and services.

The reasons why divergent thinking is seen as a problem are in particular:

Relationship between hyperfocus and divergent thinking in ADHD sufferers

The internal motor that drives curiosity in ADHD sufferers is the same, which is expressed in the ability to hyperfocus, a typical feature of attention deficit/hyperactivity disorder that can offer an advantage both in the performance of certain tasks and, in particular, in terms of creativity.

When people with ADHD are highly interested in a particular task or topic, they can enter a state of hyperfocus in which their attention reaches practically surgical precision. This intense level of concentration allows them to immerse themselves in their work, eliminate distractions and achieve exceptional results. Furthermore, this state of flow and fixation can be deeply satisfying and fulfilling.

The relationship between hyperfocus and divergent thinking in ADHD sufferers is complex and intriguing. They are seemingly contradictory phenomena, but they actually coexist and can interact in ways that profoundly affect the creativity and productivity of people with ADHD. The apparent contradiction is that divergent thinking produces a multiplicity of ideas and possibilities, while hyperfocus is a prolonged concentration on a single interest. However, the two can complement each other in meaningful ways.Hyperfocus can enhance divergent thinking by allowing the person to deeply explore an idea or specific interest, leading to insights and innovative solutions. In addition, during hyperfocus, a person with ADHD can develop an idea generated by divergent thinking in detail and in depth, creating something new and meaningful. The intense focus of hyperfocus can help to concentrate the energy of divergent thinking on a specific project, allowing the person to realize creative ideas that might otherwise remain unfinished.

This allows creativity to be transformed into tangible results.

Although it can be a challenge to balance these two dynamics, as divergent thinking encourages flexibility and exploration while hyperfocus implies prolonged concentration, this interaction can lead to superior and more complete solutions.

Creativity vs. Toxic Perfectionism

For an adult with ADHD, hyperfocus and the creative process that results are often a savioral anchor and a skill that can prevent harmful behaviors related to performance pressure in work and everyday life.

One of these behavioral patterns in ADHD that is still little discussed in Germany, Austria and Switzerland is toxic perfectionism. Toxic perfectionism is the tendency of certain people with ADHD to demand an extremely high or even flawless level of performance from themselves or others that goes beyond the requirements of the situation (definition by the American Psychological Association). This psychological phenomenon can be seen as an excessive reaction to past failures associated with ADHD or to feelings of inadequacy. Perfectionism can manifest as self-imposed punishment or as a form of procrastination.

People with ADHD can also benefit from improving executive functioning, especially through healthy creative processes that result from properly channeled hyperfocus. The motivation and satisfaction these behaviors can bring help combat both procrastination and other counterproductive behaviors that feed toxic perfectionism.

Divergent Thinking: 5 Creative Tips

Here are some tips that an adult with ADHD can use to optimize the creative trait of divergent thinking:

1. Use moments of hyperfocus to organize brainstorming sessions, idea generation and any creative activities that can be done alone or, even better, in a group.
2. Distraction can lead to new ideas. This may sometimes manifest itself in daydreams and feed creative streams, but it is still necessary to pay enough attention to get these ideas down on paper if you want to use them.
3. Follow intuition and be inspired by seemingly unrelated topics and ideas. Drawing parallels between seemingly unrelated concepts and exploring how ideas from one area can be applied to another is key to contaminating ideas, which can lead to innovative and unconventional solutions.
4. Accept ambiguity and uncertainty: Divergent thinking in ADHD can thrive in ambiguous or uncertain situations. Learning to accept ambiguity means seeing it as an opportunity for exploration and discovery, challenging assumptions, reframing problems and exploring multiple perspectives to discover new insights and possibilities.
5. Engage in creative activities: Participate in creative activities that stimulate the imagination and encourage divergent thinking. This could include activities such as drawing, painting, writing, improvising or even practicing hobbies that also bring temporary inspiration. All of these activities can help to break free from the constraints of linear and canonical thinking and encourage a more imaginative way of thinking, leading to positive results in the satisfaction and motivation of living with ADHD.

All of this is also achievable through psychological support. Resorting to mental health professionals, such as psychologists and psychotherapists who specialize in ADHD, can help people living with this neurodivergence not only to develop coping strategies and better manage the symptoms of ADHD, but also to unleash their great potential, which is hidden precisely in characteristics such as divergent thinking.

The secret to ADHD: It’s HOW you do it, not WHAT you do

The importance of “how you do it” as a person with ADHD cannot be understated. While it is important to know what to do to manage the symptoms and challenges of ADHD, how these strategies are implemented makes a significant difference in overall effectiveness.

Understanding the “how” involves developing self-awareness, self-regulation and subjective behavioral mechanisms. All of this requires recognizing one’s strengths, limitations and unique triggers and adapting strategies accordingly. A focus on how to do it as an adult with ADHD emphasizes the importance of personalized approaches that align with personal preferences, learning styles, and daily routines. It encourages using creativity, flexibility and adaptability to find what works best for each person.

By focusing on the process of how to manage ADHD, rather than simply following a prescribed list of interventions, people can unlock their potential, improve their self-esteem and lead more fulfilling lives. By using hyperfocus, embracing divergent thinking, creating an organized environment, and making use of technology and all available tools, people with ADHD can thrive creatively and have a sustainable impact in their chosen fields as well as in their own interests. Let’s celebrate and encourage the incredible gifts that thinking differently can bring to the world.

It is often assumed that the label obtained through a diagnostic process is not only pathologizing, but also self-serving.This view tends to view the diagnosis as a mere negative label that places the individual in a pathological category and strips them of their uniqueness and complexity.

However, this perception can be limiting and superficial, especially when we are talking about conditions such as Attention Deficit Hyperactivity Disorder (ADHD). In fact, a diagnosis can represent much more than a simple label. It can open a veritable Pandora’s box of understanding, support and adaptive strategies that can significantly improve the lives of people with ADHD.

Do you recognize yourself or do you suspect that you might have ADHD?