Since I discovered my own neurodivergence, I’ve also noticed that there is a strong connection between the neurodivergent brain and creativity. I’m very creative myself and have been active in the arts for most of my life. And so, I spend a lot of time with other creative people. And I’ve noticed a very specific pattern that happens in my creative cycle and my energy levels. One day, I’m overflowing with ideas, inspiration, and have lots of motivation. I can be reorganizing my entire kitchen, drafting a new program, writing blog posts, painting, researching, making spreadsheets, all at once…and it feels amazing. That level of creativity feels like magic. Like I’m in the flow and finally myself.
And then, without warning, everything stops.
Basic tasks are overwhelming. The same project that inspired me and makes me feel more myself than ever a day ago is now impossible. My brain won’t cooperate, I have no energy, and I am left questioning what happened.
If this is familiar, you’re not the only one who experiences this! This pattern is really common in AuDHD brains, but it doesn’t mean that there’s something wrong with you. It’s actually the way your unique brain operates.
Why creativity comes in waves for the AuDHD brain
People with ADHD typically have bursts of hyper-focus, especially when something is interesting to them. And an autistic brain brings depth, sensitivity, pattern recognition, and passion for special interests.
There is nothing else in the world that you want to focus on, and your brain is fully focused on that task or project. During this part of the cycle, I feel creatively alive, and it can be pretty intense.
But this level of intensity uses a whole lot of energy, and because of this burnout can happen quickly. When your brain and body need rest, they don’t ask; they demand it, and you find yourself shutting down. But that shutdown is not laziness…it’s recovery.
It can be easy to think that this cycle is something that needs to be fixed and changed. But this cycle isn’t a problem to “fix.” It’s a pattern that you need to learn to work with.
The shame spiral
So many of us were taught from a very young age that consistency was expected and that inconsistency meant you were a failure. So when you hit the recovery phase, it can be easy to think things like:
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“Why can’t I just follow through?”
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“What’s wrong with me?”
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“Why am I like this?”
But please hear me when I say this…there is nothing wrong with you!
Your brain is not designed to work in a linear, consistent way. It works in cycles or seasons that require bursts of creative energy and then rest.
So trying to force yourself into neurotypical patterns won’t work for you. What will work is to build a life that not only understands but also honors these cycles.
How you can work with the AuDHD creative cycle
1. Create spaces where you can hold your ideas or partially completed projects
When you’re having a creative burst, you might start five projects at once. But instead of trying to finish everything while in that creative burst, create places to store your progress, such as:
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A notes app or voice memo for ideas.
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A “working on” folder on your desktop.
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A physical notebook for project sketches.
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A Trello or Notion board.
This makes it easier to get back on track during your next creative burst.
2. Give yourself permission to take breaks
Resting doesn’t mean you’re failing. Rest is an important part of your creative cycle. When you understand that your shutdown phase is when you recharge your creative magic, it feels very different than thinking of it as a breakdown.
During the times when you are in shutdown, let yourself watch comfort movies or shows, sit in silence, or retreat socially. This is when you are rebuilding that energy, and it’s important not to try to force productivity.
3. Use much smaller tasks to re-enter your projects
When your creative energy begins to return, starting again can feel intimidating. You can help that by breaking tasks into very tiny steps, like:
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Open the document.
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Read the last paragraph you wrote.
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Make one note.
You do not have to jump back in, full force. Allow your momentum to build slowly and gently.
4. Create flexible timelines for yourself
Being forced to stick to rigid schedules can actually cause a shutdown. But being flexible is a better way to support yourself. Your times for productivity aren’t linear…so your plans shouldn’t be either.
5. Celebrate your cycles
You are a human being who is creating deep, meaningful, and inspired work. You are not a factory, so don’t treat yourself like one. Your creativity is sacred, and your rest is sacred. So honor them and celebrate them!
Just remember…You are not inconsistent, you are cyclical
If you have AuDHD, you aren’t broken. You’re not flaky or unreliable. You’re cyclical, like the seasons, tides, and moon phases. Your creativity blooms in bursts because it’s real. And your rest is necessary because your mind works differently than those who are neurotypical…and that’s okay.
When you stop fighting your natural rhythm and start honoring it, life becomes easier. Your creativity becomes so much richer because it’s allowed to grow and breathe.
