Black and White Thinking

Black and white thinking is when the brain leans towards extremes — things are either good or bad, right or wrong, a success or a failure. There’s often very little space in between.

It’s also called all-or-nothing thinking, and it’s something many neurodivergent people experience — especially during moments of stress, change, or emotional intensity.

Some examples might include:

• “If I didn’t do it perfectly, I failed.”
• “They didn’t reply — they must hate me.”
• “If I can’t do it now, I’ll never be able to.”

This way of thinking isn’t a flaw — it’s often a way the mind tries to make sense of complex, overwhelming, or unpredictable situations. In a world full of nuance, black and white thinking can feel like a form of clarity or protection.

Over time, recognising this pattern can help build space for more flexible thinking — like “maybe both things can be true” or “maybe it’s just a tough moment, not a total disaster.”

But that shift takes time. There’s nothing wrong with needing clarity, simplicity, or consistency — especially in a world that doesn’t always offer it.