Do you ever feel like no matter how hard you try, people still see you as disorganised? This is frustrating, especially when you know you’re creative and innovative. What looks like chaos from the outside is actually a very natural part of how your brain develops ideas, let’s call this ‘creative chaos.’

Creativity isn’t linear, it's often messy. Ideas flow freely in your mind and you’re exploring different pieces of information however, when there are too many ideas, it’s overwhelming. You may begin to question yourself because those around you are. Without the right systems, creative chaos can be stressful and lead to burnout or quitting on a project because you think you have failed.

The goal isn’t to eliminate creative chaos. As neurodivergent individuals, we have to turn that energy into focused flow with structures and systems designed for the way our brain works.

Why you experience creative chaos

Divergent Thinking

Neurodivergent brains often process information fast. This is linked to divergent thinking, a problem-solving process where we come up with multiple ideas in a free-flowing way.

Research shows adults with ADHD and ASD tend to score higher on divergent thinking tasks like generating a flood of ideas and coming up with original thoughts. In a brainstorming session at work, you might quickly throw out dozens of possibilities while your colleagues are still processing everything. Our brains work differently, and these same traits that can make day-to-day organisation difficult are also linked to creative strengths.

Executive Function Differences

Executive function is a set of cognitive processes that help us plan, organise and manage our time and resources effectively.

Working memory holds information temporarily while you use it. Practically, this could be keeping track of a melody while writing lyrics or remembering a plot twist while drafting a story.
Inhibition is the ability to suppress distractions or impulses, like resisting the urge to start a new painting before finishing the one in front of you.
Cognitive flexibility is the ability to shift between tasks, such as moving from brainstorming big ideas to actually structuring them into a clear plan.

A study found that those with ADHD and ASD traits often experience differences in executive functioning. When skills like working memory, organisation, or shifting focus take more effort, everyday life can feel more chaotic.

Whilst neurodivergent individuals may generate many creative ideas, holding them in working memory, organising them, and following through systematically is harder. We experience mental overload when tasks pile up and the lack of cognitive flexibility could lead to difficulty with attention.

Dopamine Regulation

People with ADHD often have lower dopamine activity in the prefrontal cortex (the part of the brain that helps with planning, decision-making, focus, and control) (Volkow et al., 2009). That means when dopamine is released, the brain doesn’t pick it up as strongly, so tasks don’t feel as rewarding or motivating unless they’re especially interesting or stimulating.

Tasks that are boring, repetitive, or long-term can feel almost impossible to stick with. This can look like constantly chasing new ideas, starting multiple projects, and then losing interest before finishing them.

Novelty is part of what makes creativity flourish, but without supportive systems and structures, it can also increase the sense of chaos.

The Neuroscience of Flow and Structure

Psychologist Mihály Csíkszentmihályi described flow as:

“a state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it.”

Flow is also commonly referred to as an altered state of consciousness. This is due to the decrease in activity in the prefrontal cortex, as shown by Arne Dietrich, a leading researcher.

Flow also corresponds with spikes in dopamine, the neurochemical tied to reward, pleasure, and motivation. This helps explain why tasks feel effortless and intrinsically rewarding when you're in the zone.

Structure is necessary for flow

Clear goals and immediate feedback are needed to achieve flow (Csikszentmihalyi 1990). Having structure frees up your brain’s limited processing power so you can stay engaged and enter flow more easily.

A structured system provides mini dopamine boosts because the brain gets small wins.

Every time you tick something off your list or reach a small milestone, your brain releases

dopamine to help you feel rewarded and keep you engaged (Volkow et al., 2009).

For neurodivergent brains, a flexible structure is needed. This is where there’s enough organisation to guide your day, but not so much that it feels rigid or overwhelming. Flexible systems reduce stress by working with your natural rhythms and giving you permission to adapt.

Beaty et al (2015) found that creativity depends on cooperation between two brain systems: The Default Mode Network associated with idea generation and the Executive Control Network linked to focus, planning, and evaluating ideas. The study found that highly creative people had a stronger connectivity between the two systems, meaning they can generate ideas and evaluate them.

Flexible Structure for Neurodivergent Minds

Barkley (1997) highlighted that overly rigid systems create unrealistic demands on impaired executive function. Having a flexible structure helps to create the safety your brain needs to enter flow. When people feel autonomy, the brain’s dopaminergic reward system is more active (Deci & Ryan, 2000; Murayama et al., 2010).

In Edward M. Hallowell and John J. Ratey’s book "Driven to Distraction: Recognising and Coping with Attention Deficit Disorder", they describe how breaking tasks into smaller, flexible steps helps ADHDers sustain motivation by creating achievable dopamine-driven wins.

Examples of flexible structure include:

Checklists for items to-do, but having the freedom to choose which one to tackle in order. When you tick off your checklist, even minor achievements trigger the brain’s reward system and boost dopamine.
Pomodoro with breaks. Short bursts of focus e.g. 25 minutes, followed by a 10-minute break or so, which help regulate dopamine and attention.
Time blocking for similar types of tasks e.g. admin, creativity or even rest. Move away from minute-by-minute scheduling, which often doesn't work as it's too rigid.

Educational psychologist John Sweller developed the Cognitive Load Theory, which explains that our cognitive capacity is limited. Both too much structure and too little can overwhelm working memory. For neurodivergent individuals, this overload is even more likely, especially when demands are unstructured or chaotic.

Creative chaos can feel stimulating but also exhausting because the brain keeps juggling too many competing ideas without enough structure to “hold” them. A “sweet spot” of flexible structure will help you to complete tasks.

Organisational Systems That Support Creativity

When the prefrontal cortex is overloaded, creativity is impacted. Since this area is also involved in planning, decision-making, and creative problem-solving, overload makes it harder to connect ideas.

Having organisational systems in place can be helpful because these systems act like an external brain. Think of it as a way to offload tasks and reduce your cognitive load which frees up your mental bandwidth for creativity.

Here are different organisation systems to try:

Visual systems such as mind maps, Kanban boards, whiteboards, sticky notes give a clear picture of tasks for visual people.
Time blocking while leaving room for spontaneity helps structure your day. Instead of an overwhelming to-do list, you give each task a spot in your calendar.
Digital tools such as Notion, Trello and other project management tools help to track progress and offload details so your brain doesn’t have to hold everything.

If you need support with implementing an organisational system, reach out to me and we’ll explore this together.

Be Kind to Yourself

Have you ever finished a piece of work but can’t hit send because it doesn’t feel good enough or someone’s comment leaves you doubting yourself for days? These may be familiar patterns of perfectionism and rejection sensitivity.

Being hard on yourself doesn’t make you perform better. What can help is giving yourself compassion. Longe et al (2010) found that self-compassion can be linked to positive emotion regulation. When you shift from criticism to compassion, you can create the psychological safety needed for growth and creativity.

Final Thoughts

I invite you to adapt systems when they stop working. Experiment with different structures that support your own flow or sometimes all you need is a listening ear.

Working with an experienced coach and mentor is key. With new ADHD coaches and mentors showing up daily, it may feel overwhelming to decide who to work with. It's essential to make sure your coach and mentor has the skills, experience, and ability to support you.

I have experience with my own ADHD for approximately over 30 years and know how to approach neurodivergence with skill and care. If you're looking for a space to explore anything you’ve read here, reach out to me to book an introductory call.

How Neurodivergent Minds Can Turn Creative Chaos into Focused Flow