Key Takeaways
- Black-and-white thinking is a common cognitive distortion that affects many people, including some people with ADHD.
- If you have ADHD, black-and-white thinking could show up as perfectionism or having an all-or-nothing mentality.
- Cognitive behavioral therapy can help you move away from black-and-white thinking with methods like reframing negative thinking patterns.
Black-and-white thinking — also known as all-or-nothing thinking — is a type of cognitive distortion, or unhelpful and often inaccurate thinking pattern. Many people with attention-deficit hyperactivity disorder (ADHD) report black-and-white thinking, which can make features of ADHD like procrastination and paralysis worse.
When you’re engaging with black-and-white thinking patterns, it’s hard to see the gray area or nuance. You think in absolutes, assessing situations or things as either completely good or completely bad. This can impact your ability to have an accurate or helpful perspective.
With the help of cognitive behavioral therapy (CBT), you can address cognitive distortions like black-and-white thinking and learn to embrace the gray areas of life.
How black-and-white thinking manifests in people with ADHD
Anyone can experience black-and-white thinking, including people with ADHD. Although black-and-white thinking isn’t a sign or symptom of ADHD, many people with ADHD anecdotally report they experience this type of cognitive distortion.
If you live with ADHD, black-and-white thinking could show up as:
- Wanting to feel perfectly prepared before starting a project, worsening procrastination
- Having a rigid schedule for the day; If one task is off-schedule, the day is ruined
- Seeing a personal flaw as a reflection of your entire character
- Diminishing your accomplishments if you didn’t meet your goals 100%
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Are people with ADHD prone to all-or-nothing mindsets?
There’s limited scientific research to indicate that people with ADHD are more prone to all-or-nothing mindsets than people without ADHD. In fact, research shows that people with ADHD can think more creatively, which can be the opposite of black-and-white thinking. In one study, people with ADHD scored higher on divergent thinking, which meant they were more flexible and original in their thinking patterns.
But other people with ADHD — especially children — could experience the opposite: rigid or inflexible thinking. Anyone can experience black-and-white thinking, including some people with ADHD. And people with ADHD are more likely to experience unhelpful thinking patterns in general, which could include all-or-nothing thinking.
People with ADHD may also be more likely to have perfectionistic tendencies, which can play a role in all-or-nothing thinking. When you’re someone with perfectionistic tendencies, nothing is ever good enough. Things need to be perfect to be good, and, of course, most things are never perfect. Perfectionism can divide the world into “perfect” and “not perfect” — and if you can’t do something perfectly, you may not attempt it at all.
All-or-nothing thinking in ADHD could also be due to a co-occurring condition like depression or anxiety, which are closely linked with cognitive distortions like all-or-nothing thinking. People with ADHD are around twice as likely to live with depression. The findings of this study show that cognitive distortions are present only when a person with ADHD has a co-occurring condition.
Four ways to challenge rigid thinking in ADHD
It’s possible to challenge black-or-white thinking with ADHD on your own as well as with the support of a therapist. Try these methods rooted in cognitive behavioral therapy (CBT) — an evidence-based technique to deal with cognitive distortions like black-and-white thinking.
Slow down
It can help to get in the practice of slowing down your thoughts so you’re more likely to notice when you’re engaged in black-and-white thinking. Building up a practice of mindfulness can help with this. Mindfulness helps you be more present in the moment, including acknowledging the thoughts and feelings that come up for you.
Recognize it
One of the most important things you can do is learn how to recognize when you’re falling into the trap of black-and-white thinking. It can help to learn more about cognitive distortions and how they can show up. Once you’ve learned how to become more mindful, try to be aware of when you’re engaging in all-or-nothing thoughts.
Reframe it
Once you’ve recognized your thoughts as black-and-white thinking, try to challenge them and replace them with more accurate and helpful thoughts. This is called reframing. For example, if you have the thought, “I didn’t do what I planned this morning, so the whole day is wasted,” try adjusting it to, “I’m off track from my schedule, but that doesn’t mean the entire day needs to be ruined.” This will take practice, but reframing thoughts can be a powerful tool.
Talk to a therapist
A therapist who specializes in CBT can provide a safe space for you to explore your thoughts and where they might be coming from. They can help you practice the skill of noticing and reframing cognitive distortions like all-or-nothing thinking. They can help you examine what effects this type of thinking might be having on your life and how to replace it with more helpful thoughts.
Black-and-white thinking can make it harder to manage ADHD symptoms by creating rigid expectations and increasing frustration when things don’t go as planned. Shifting toward more flexible thinking can help you recognize progress, adapt more easily to challenges, and feel more confident in managing your symptoms.
Find care with Rula
All-or-nothing thinking — whether it’s related to your ADHD or another condition like depression or anxiety — can make everyday life more stressful. It’s important to recognize nuance, take setbacks in stride, and give yourself and others grace. A CBT therapist can help you address black-and-white thinking and form healthier thought patterns.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
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