The link between autism and maladaptive daydreaming

Do you ever get lost in your thoughts? Most people daydream once in a while. Using your imagination can provide a pleasant escape from the stressors of daily life. Most of the time, it doesn’t last very long or lead to negative consequences. 

However, this isn’t the case for maladaptive daydreaming. People who engage in maladaptive daydreaming can spend hours imagining vivid, elaborate fantasies. They spend so much time daydreaming that it negatively affects their relationships and ability to function at home, work, and school. 

This experience can happen to anyone. But it’s especially prevalent among people with autism spectrum disorder (ASD), or autism. Research shows that approximately 42% of people with autism engage in immersive or maladaptive daydreaming. Fortunately, with the right support, you can learn to manage your daydreaming and regain control of your thoughts.

Is maladaptive daydreaming a sign of autism?

Maladaptive daydreaming isn’t a formally recognized symptom of autism. Having an active and vivid imagination isn’t necessarily cause for concern. But if you’re spending so much time daydreaming that it’s negatively affecting your life and you’re showing other signs of autism, a professional evaluation could be helpful. 

A therapist can determine whether your daydreaming habits are due to autism or another condition. Understanding where your maladaptive daydreaming stems from can help ensure that you get the support you need to manage your mental health.

What causes maladaptive daydreaming in autistic people?

Researchers are yet to understand why maladaptive daydreaming affects so many people with autism. But one 2023 study uncovered a link that may help explain the connection. It appears that loneliness and emotional dysregulation — two common experiences for neurodivergent people — might lead to maladaptive daydreaming. 

The same study also found that people with autism experienced a sense of presence while daydreaming. This means that they tend to daydream so vividly that it feels like reality. These findings suggest that maladaptive daydreaming could be a way for autistic people to reduce stress and feel connected. For example, they can imagine spending time with someone and feel that they are deeply connected with that person. This “rehearsal” can help ease social anxiety and make connecting with others less daunting.

When does daydreaming become harmful in autism?

Not all forms of daydreaming are harmful. Some people with autism might enjoy the experience of exploring creative, fantastical scenes in their minds. But the “maladaptive” descriptor in maladaptive daydreaming points to how this experience diverges from typical daydreaming. It can be unhealthy when it causes an extended disconnection between a person, other people, and their environment. 

Some potential consequences of maladaptive daydreaming include:

• Losing friends because you start preferring to spend time alone daydreaming
• Experiencing a decline in your grades or academic performance because you daydream instead of focusing on instruction or assignments
• Missing out on opportunities or not performing well at work due to daydreaming
• Not being able to complete daily tasks or care for yourself because you’re daydreaming instead

Five tips for addressing excessive daydreams

Again, daydreaming isn’t always a bad thing, and many people with autism don’t want or need to address it. But if excessive daydreaming is causing problems in your life and you’re having difficulty managing it, here are some things you can do: 

1. Monitor your stress level. Since maladaptive daydreaming is tied to emotional dysregulation, stress-reducing activities — like deep breathing, journaling, or doing something creative — may help prevent it. These are just a few examples, and you can do whatever works for you.
2. Nurture your support network. Look for ways to spend more time with supportive friends and loved ones or meet new people. It could be as simple as sending a text to check in with someone you haven’t spoken to lately. Or you could consider volunteering or joining a group that shares your interests. Feeling connected may help you resist the urge to daydream excessively.
3. Take care of your body. Eating a balanced diet and making time for regular exercise isn’t just good for your physical well-being. It can also help strengthen your mental health as you work to manage your excessive daydreams.
4. Consider your sleep habits. Improving the quality of your sleep may help reduce maladaptive daydreaming. So try to have a consistent sleep schedule, make your bedroom a quiet and comfortable space, and reduce screen time in the hours before bed. 
5. Get a professional evaluation. Sometimes, maladaptive daydreaming can be hard to manage on your own. So if it’s negatively affecting your mental or physical health or your ability to function, talk to your doctor or a mental health professional. Together, you can discuss which treatment options might be best for you.

Find care with Rula

We all need an escape from reality once in a while. And sometimes, it can come in the form of daydreaming. It can be so wonderful to get lost in our thoughts and create a captivating story inside our minds. 

But this isn’t the same as the maladaptive or excessive daydreaming that many people with autism experience. Maladaptive daydreaming occurs when a person spends so much time daydreaming that it negatively affects their lives. 

Fortunately, with the right support, you can learn to manage your daydreaming. With Rula, it’s easier than ever to connect with experienced providers who can help you with whatever mental health issue you’re facing. When you’re ready, you can use our therapist-matching program to find a therapist who takes your insurance and make your first appointment for as soon as tomorrow.

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