When neurotypical advice falls flat, find inspiration in these tips
from AuDHD creative therapy practitioner, Allegra Chapman…

From reducing stress, anxiety, and depression to improving self-esteem and resilience, creativity has benefits for both our mental and physical wellbeing. Yet, for many neurodivergent people, traditional approaches to building a creative practice simply don’t work for us – which can lead to feelings of shame and failure, causing us to withdraw from our artistic endeavours.

The truth is that our neurodivergence gives us unique ways of perceiving and interpreting the world that can inform original art, so finding ways to tap into this can be powerful. Engaging with creativity also offers us a way to understand, process, and express ourselves, without the pressure to do so in a neurotypical way, or at a neurotypical pace. So, here are some ways that you can build a creative practice in harmony with your unique mind.

Choose ritual over routine

For many neurodivergent people, ‘routines’ can be too pressurised, restrictive, and demanding. The concept of ‘rituals’ could, instead, be more flexible and forgiving.

A creative ritual could be as simple as lighting a candle at the start of a creative session, or listening to a particular playlist while you create. You might do some stretches or breathwork, or arrange your space in a certain way before you start. You don’t have to perform your ritual at certain times on certain days; simply show up to it whenever your time and energy allow.

This works because the ritual tells your brain it is time to shift into ‘creative mode’, brings you into the present moment, and encourages a calmer state where you can more easily explore your creative side.

Set process goals

Anyone who has spent any time in an office environment will likely have been told that before embarking on any project, you need to map out a SMART or SMAART – Specific, Measurable, Attainable, Action-oriented, Realistic, Time-bound – goal. But creativity doesn’t respond well to specific, measurable, or timebound goals, especially when the artist is neurodivergent.

Forget milestone goals, like writing a book, or finishing a painting. Instead, focus on the process. A process goal is one that doesn’t require a particular outcome, just engagement with the activity. For example, your goal could be to write for 10 minutes each day, or to sketch one drawing per week.

The process is the point; it doesn’t matter what you create, or how much you produce. But you’re likely to produce more with process goals anyway, because you’ll feel less pressured, more in control, and have a quicker sense of accomplishment that will motivate you to keep going.

Gamify it

Neurodivergent brains, especially those of attention deficit hyperactivity disorder (ADHD) and autistic people, often struggle to find motivation when there is no clear, instant reward. That’s why getting started on even simple tasks can seem like a huge obstacle to overcome.

Turn your creative practice into a game by giving yourself a reward when you hit your goals. For example, you might give yourself a sticker every day that you do 10 minutes of embroidery, and, once you’ve collected 10 stickers, you cook your favourite meal. Or you write for five minutes, see how many words you’ve written, and see if you can beat that number in the next five minutes.

Design your space

According to UK charity Autistica, approximately 90% of people with autism and ADHD experience challenges with sensory inputs, so getting your environment right is crucial. What you include in your creative space will depend on your personal needs, but you might want fidget toys, cosy blankets, an essential oil burner, noise-cancelling headphones, a foot rest, or back support. Take some time to think about what conditions best suit you, and how you can tailor your environment to your needs.

Embrace your thinking style

A lot of the challenges we face as neurodivergent people come from trying to force our brains into neurotypical boxes. This is never going to work, and will only lead us to feel like failures.

The power of your creativity lies in your unique way of perceiving the world, and expressing your experience – so lean into that. If you are someone who thinks in spirals or constellations, for example, don’t try to force yourself to think in a linear way. Try using mind maps, vision boards, or doodles to capture your disparate but connected ideas.

The overall message here is to not fight against your brain; embrace your individuality, and use it to make something that could only come from you.