Attention and neurodivergence

This article is part of a series about neurodiversity and mental health. In this piece, we talk about how attention works differently for people with neurodivergence and share tips to use attention to better meet your needs.

We all need attention in two ways. Firstly, when we share it with others, it helps us to feel connected and appreciated. But attention is also a resource, which we need for learning, solving problems, and handling everyday tasks. Attention can take different forms, like focusing on a task, letting your mind wander, or even giving yourself a break.

And for each of us, we might need more or less attention at different times of our lives, and the way in which we give attention can also vary. We might find some types of attention come easily to us, while at other times it can be harder to focus for long periods of time. This is also the case for people with neurodivergence.

Types of attention

Concentration is the focused attention we might need when listening to someone share important information, or when we are learning or working on a task which needs attention to detail.

Scientists and psychologists have said that when we are seeking to solve a problem or finishing a task, we need to concentrate until we reach the point of saturation. But once we’ve used a lot of concentration, our brain needs a break.

Mind wandering lets our thoughts drift, consider different points of view, and use imagination to explore ideas. We may have been told off for daydreaming as children – and even as adults! – but neuroscientists now know that our brains need mind-wandering to learn, find and make connections, and to solve problems.

Both concentration and mind-wandering can be tiring. But relaxing is part of the creative process. Taking a walk, a soak in the bath, or doing something simple like washing up can help. Sometimes, when you step away, the solution to a problem can come to you unexpectedly.

Even if we don’t have penny drop moments, by relaxing and forgetting about a task for a while, we can then return to it, ready to give fresh attention. So, what do these kinds of attention have to do with neurodivergence?

Neurodivergence and attention

Different types of attention come more easily to some people than others. For many people who have a diagnosis or traits of autism, concentrating for long periods of time is one of their strengths.

In fact, the Danish company Specialisterne recruit people with autism and other kinds of neurodivergence for exactly this reason. Specialisterne provide services in 26 countries, including software testing, managing large amounts of data and logistical planning. This kind of work needs attention to detail for long periods of time and so Specialisterne see neurodivergent people as having the talents and strengths which are essential for their business.

At the same time, when people’s attention becomes locked onto a task, which psychologists sometimes term hyperfocus, they may be at risk of forgetting other needs and priorities, and benefit from gentle reminders to take a break.

People with a diagnosis or traits of ADHD might find focusing attention challenging but find it easy to let their minds wander, sparking creativity and new ideas. In the modern world, however, there are plenty of distractions which get in the way of giving focused attention, and getting started on a task.

So, changing the environment is one way to better support concentration. For example, some people feel more connected in busy, open plan spaces, while others prefer quiet, and need privacy for work.

Overcoming procrastination

Procrastination happens when tasks feel too big or hard to start. To get started with tasks which need concentrated attention, it can be helpful to break them into steps, and then to break each step into bitesize chunks. For example, if you have a blog to write, you might break it into separate headings, and then into bullet points under each heading for the key messages you want to communicate.

Some people also find it helpful to use a timer, which runs for a short period of time, say five or ten minutes. This helps to focus for a short amount time, then letting your mind wander or taking a break before tackling the next part. Switching between different types of attention helps keep our brain fresh and your tasks more manageable.

Why this matters

Understanding the different kinds of attention won’t solve every challenge experienced by people with neurodivergence, but it can help you feel more in control. Recognising when to focus, let your mind wander, or take a break can make learning and working easier and support your overall wellbeing too.