Neurodivergent Problem Solving

Many neurodivergent people are skilled problem solvers. They often bring creativity, persistence, attention to detail, pattern recognition, and unique ways of thinking to challenges. These strengths can lead to innovative solutions and fresh perspectives that others may overlook.

At the same time, problem solving can sometimes feel difficult or overwhelming. This is often not because a person lacks intelligence or capability, but because problem solving relies on executive functioning skills such as planning, working memory, organisation, flexible thinking, emotional regulation, and task initiation. 

Understanding how your brain approaches problems can help you develop strategies that work with your strengths rather than against them.

When Problem Solving Feels Difficult

Problem solving involves more than finding an answer. It requires identifying what the problem is, considering different options, making decisions, and evaluating whether a solution has worked.

Common difficulties may include:

• Feeling overwhelmed by too many choices or possibilities.

• Difficulty knowing where to start.

• Becoming stuck on one particular solution or outcome.

• Finding it hard to break large problems into smaller steps.

• Struggling to think clearly when stressed, anxious, or emotionally overwhelmed.

• Avoiding a task because it feels too complex or uncertain.

These experiences are common and do not mean you are incapable of solving problems. They often indicate that more structure, support, or time may be helpful.

Regulation Comes Before Problem Solving

When we are overwhelmed, anxious, frustrated, exhausted, or experiencing sensory overload, our ability to think clearly and make decisions is often reduced. Before attempting to solve a problem, it can help to check whether your mind and body feel settled enough to think clearly. Sometimes the most productive first step is taking a break, using sensory supports, talking to someone you trust, engaging in a calming activity, or returning to the problem later. Problem solving is often easier when you feel safe and settled.

The IDEAL Problem-Solving Method

The IDEAL model is a simple five-step approach that can help break problems down into manageable parts. IDEAL stands for the first letter of each step.

1. Identify the Problem

Start by defining the problem as clearly and specifically as possible. Large problems often feel overwhelming because they contain several smaller problems mixed together.

For example:

• "I'm failing school" may become "I'm behind on three assignments."

• "Nobody likes me" may become "I felt left out during lunch today."

• "I'm overwhelmed" may become "I have too many tasks and don't know where to start."

Ask yourself:

• What exactly is happening?

• When and where does the problem occur?

• What is making this difficult?

• Is there one part of the problem I can focus on first?

The more specific you can be, the easier it becomes to find a solution.

2. Define the Goal

Once you understand the problem, think about what you would like to happen instead. 

Ask yourself:

• What would make this situation better?

• What am I hoping will happen?

• What would success look like?

• What is a realistic outcome right now?

• What does completing the task actually look like?

Goals do not need to be perfect. Sometimes the goal is simply to make a situation more manageable rather than solving it completely.

3. Explore Possible Solutions 

Aim for at least three possible options before deciding what to do. Try not to judge ideas too quickly.

Consider:

• What has worked for me before?

• What advice would I give someone else in this situation?

• What support or resources are available?

• What is the simplest thing I could try?

• Are there other ways of approaching this?

Sometimes there is more than one effective solution. Being open to different approaches can increase flexibility and reduce frustration when the first idea doesn't work.

Writing down possible solutions can help organise your thinking and reduce overwhelm. Remember that you are looking for workable options, not the perfect answer.

4. Act on a Plan 

Choose one solution and take the first step.

If the solution feels too big, break it down further. For example:

• Instead of "finish the assignment," start with "open the document."

• Instead of "clean my room," start with "put away the clothes on the floor."

• Instead of "make new friends," start with "say hello to one person."

Small actions often create momentum and make larger tasks feel more achievable.

5. Look Back and Learn 

After trying a solution, take some time to reflect on the outcome.

Ask yourself:

• What worked well?

• What did not work as expected?

• What did I learn?

• What might I try differently next time?

Not every solution will work the first time. Reflection helps you build confidence, learn from experience, and develop new strategies for future challenges.

Common Problem-Solving Traps

Many people become stuck in patterns that make problems feel bigger or harder to manage.

These may include:

• Feeling like the entire problem must be solved immediately.

• Believing there is only one correct solution.

• Waiting for the perfect plan before taking action.

• Viewing mistakes as failures rather than opportunities to learn.

• Becoming overwhelmed by the size of a problem and avoiding it altogether.

• Assuming you should be able to do everything independently.

Recognising these patterns can help you approach challenges with greater flexibility, self-compassion, and confidence.

Asking for Help Is Part of Problem Solving

Asking for help is not a sign of weakness or failure. In many situations, involving another person is one of the most effective problem-solving strategies available.

Talking through a challenge with a trusted friend, family member, teacher, colleague, mentor, or professional can help generate ideas, clarify options, and reduce feelings of overwhelm.

You do not have to solve every problem alone.

Remember

Problem solving is a skill, not a personality trait. Some problems will be easier than others, and everyone needs support at times.

Using a structured approach, working with your strengths, and allowing yourself flexibility can help make challenges feel more manageable. Progress does not require perfection. Often, taking one small step is enough to start moving forward.