I’m an ADHD Artist

I’m a time traveller

Suspended from the timeline

Not if, but when

Probably not now.

Time

I am blind

The concept of which eludes me

Taunts me

I am late again

The moment has just begun

Where was I?

The Juggler

I’m doing 10 things at once or nothing at all. I am calm and (somewhat) organised on the surface, but my mind is whirling with possibility. I’m an artist, I must create! My husband points out I want to do so many things. Because to me, they’re all good ideas that deserve my attention. The question is, am I really able to pursue them all? I am currently on maternity leave and whilst I love quality time with my delightful, 6-month-old baby, I can't help but putting a few things on my plate. It must be my ADHD.

“Wait, you have ADHD?” you ask?

Yes, I was diagnosed at the age of 29 with Attention Deficit Hyperactivity Disorder (ADHD); predominantly Inattentive Type ADHD. A few things led me to pursuing a diagnosis, the pieces of which started clicking together when I realised that I’d been masking nearly my whole life. Everyone around me always thought I was just fine. I got good grades, I didn’t complain, I got on with things. Turns out I’m your classic people-pleaser, over-achiever, perfectionist, and I learnt how to fit in by being highly observant whilst critically self-conscious. Under the layers of high-school backcombing and mid-twenties mysterious charm, I was riddled with anxiety and had the mental energy of a chihuahua. I internalised everything, to the point where people wouldn’t notice what I was really thinking or feeling. I didn’t really know myself. It felt very isolating.

So, what happens to most high-functioning, ADHD women? We get burnt out. It took me a few cycles to figure out there’s a way off this merry-go-round. The first stop is a diagnosis, then head towards a more balanced version of the real you.

I've spent my life studying, teaching and practicing art in many forms and environments. But it was my ADHD diagnosis that taught me what I'd really been searching for all along: authentic expression, from the soul, unmasked. Before I knew, I'd spent years appeasing others without realising it. Now, as an Expressive Arts Practitioner, I hold space for that same unmasking in others. Art for the self. Honest. Vulnerable. It's why I found my way to expressive arts therapy.

The good, the bad and the ADHD

I recently completed an online survey to see what it had to say about my ADHD type (which I very nearly did not complete, because boring, and when I’d finally finished it it informed me I had to pay nearly $2 to open! Exasperated sigh, they got me (again). Which of course I did pay because I did not want to do all that again, elsewhere…) and here is an overview of my results:

Your score suggests that you exhibit moderate ADHD traits, meaning that attention difficulties, impulsivity, hyperactivity, or executive dysfunction may noticeably impact daily life. Individuals in this range often experience frequent distractibility, challenges with organization, difficulty sustaining focus, and occasional impulsivity. While these traits may create obstacles in academic, professional, or social settings, they also come with unique strengths, such as creativity, adaptability, and the ability to hyperfocus on topics of interest. Many individuals with moderate ADHD traits develop strategies to work with their brains rather than against them, allowing them to mitigate challenges while leveraging their strengths.

Whilst my ‘now living authentically’ means I can no longer suppress my irritation for loud noises or frustration at getting talked over, it also means I can embrace my ADHD superpowers. Distractibility and focus issues aside, I can do anything I put my mind to. I have unlocked my creative genius. I’m an entrepreneur (but one that is often overwhelmed!).

Are neuros more creative?

I don’t know about you, but I feel like everyone has ADHD these days. I see it abundant in schools, in the people around me, on social media. Autism also seems to be on the rise, and the combination of the two, popularised by the coinage AuDHD. Neurodivergence is now a hot topic, and as more people learn about types and symptoms, more people are seeking professional help, and getting the diagnoses they need to improve their quality of life. Maybe not a rise in neurodivergence then, but in access to the latest research and appropriate healthcare.  

I think the truth of feeling like everyone has ADHD is also that I attract likeminded people. I naturally gravitate towards the honest and quirky, probably because I feel safe enough to leave my mask in its box. I also have a large number or artistic or creative friends. And guess what? They have ADHD.

ADHD is genetic, and frequently runs in families. Research estimates the heritability of ADHD is roughly 74% to 88%, making it one of the most heritable neurodevelopmental conditions. It is polygenic, meaning it involves many genes working together rather than a single "ADHD gene". My younger sister got an ADHD diagnosis before me (thank you for leading the way) and my older sister and dad now recognise they have it. My husband was your stereotypical naughty boy at school ADHD, and as an adult his extroverted symptoms are a mirror to my introverted ones. In recent years we have been reading more ADHD literature (shout out to Gabor Maté) in the hopes to give our children the best start in life despite two ADHD parents. What seems evident is the importance to model self-regulation and establish routines.  

Now there’s something else me and my sisters, my dad and my husband all have in common. We’re all creative in some way. My dad is a guitarist and photographer, my younger sister an actress, DJ, script-writer, my older sister is rediscovering her creativity through writing also, and the other half of Co-Creators Connective, my husband Yannik, is a musician. Now I’m not going to over-generalise here and say therefore all ADHDers are creative, but I am curious about a correlation. I will also point out that everybody has the potential to be creative/ artistic in some way, and I believe it is inherent in our human nature. Our birthright. But not everybody practices it. Perhaps what is interesting then, is if ADHD aids a person in expressing their creative potential. For me, being creative is not just a want, it’s a need. The alternative is insanity… or at least, deep frustration. The itch must be scratched.

ADHD and Creativity

Emerging research points to a genuine link between ADHD and enhanced creativity. Creative cognition is generally understood to involve three components: divergent thinking, conceptual expansion, and the ability to break free from knowledge constraints. Divergent thinking, generating multiple ideas from a single prompt, has long been recognised as central to creative output, and earlier studies have shown that people with ADHD tend to excel at tasks requiring this skill, from dreaming up unconventional uses for household items to brainstorming features for new technology. More recent work has extended this picture: when researchers tested college students on tasks designed to measure conceptual expansion and the capacity to think beyond established knowledge, those with ADHD outperformed their non-ADHD peers. Taken together, this body of research suggests ADHD may be connected to all three pillars of creative cognition, not just divergent thinking alone.

A separate strand of research has looked at mind wandering, often considered one of the more frustrating features of ADHD, and found it may carry a creative upside. Across two large studies, people who intentionally allowed their attention to drift performed better on measures of creative thinking. This suggests that the same tendency that makes focus difficult for those with ADHD might, when engaged with intentionally, become a genuine creative asset.

From personal experience, I believe my ability to imagine at length is one of my greatest assets as an artist. Whilst I may wander away from less interesting things, my mind takes me to much more engaging material in other realms. I find that the longer I can follow the line of thought, the deeper I can go. This has taken me to some very interesting places and provides great inspiration for creative projects.

Expressive Arts therapy for ADHD

While some may benefit from prescribed medication, others may prefer to manage their ADHD with alternative therapies, lifestyle changes and behavioural management. People should explore options and combinations to find what works best for them, which looks different from person to person. As an expressive arts practitioner, I support neurodivergent clients on their wellbeing journey by tapping into their creative potential. With a client centered approach, we explore a variety of artistic or self-expressive practices and grounding techniques to achieve desired outcomes. Together, we can shift from surviving to thriving.

As an artist with ADHD, exploring different artistic expressions and developing a personal creative practice has been the medicine I need to feel grounded, balanced and fulfilled. A practice is ongoing, which gives me structure and routine, and reinforces the benefits of the therapeutic activity with each repetition. The expressive arts offers a wide breadth of creative outlets that can target specific symptoms currently present in our daily lives. For example, when I am feeling stuck in my head and less able to move into action, otherwise known as ADHD paralysis, I practice vocal toning in the mornings. This sound-healing practice quietens the mind, activates the vagus nerve, and deeply relaxes the nervous system. The vibration of my voice creates resonance deep in my body and energy centers, allowing energy to flow more freely. I can shift my awareness from an overwhelming mind into physical sensation, returning to our natural state of presence.

Vocal Toning practice: https://youtu.be/n9MOvMA2kpE?si=TJdTmctHLVTQ1UCH

 If you’re curious about how working with me could help you navigate life with ADHD or neurodivergence, please do not hesitate to reach out. I know what you’re going through and I am here to support.

You can contact me via email at tuisophia@co-creatorsconnective.com or complete the registration form on our website.

Peace and love

Tūī Sophia