Inflexibility: Ways Black and White Thinking Holds You Back

Black and white thinking, or rigidity in thoughts, is a common symptom of autism, and can create some hurdles at work and in relationships. One of the common symptoms of autism is rigid thinking. It is often described as when an individual becomes absolutely fixated on a particular way of thinking about or doing something to the point where it becomes almost impossible to deviate from it or consider alternatives.

While an extreme rigidity in thought and actions can be helpful in certain situations such as work scenarios where precision is critical, it can also create major challenges in personal and social settings.

We’ve all undoubtedly met a “know-it-all,” someone who always believes they know a topic better than anyone else or someone who insists on a solution or process to be followed in only one particular way. The behavior can be annoying at best, and in some cases, extreme black and white thinking can forge wedges in relationships and even put jobs at risk.

Also, the tendency for some autistics to tell others about their knowledge and why it’s “right” — often in excruciating details while using a judge-like tone — can send friends, family, and co-workers running away when they fear a lecture is coming.

One of the biggest problems with Inflexibility is that absolutely critical order or thought process is interrupted or stopped, a person with these tendencies can become stressed out, often to the point of experiencing a total meltdown.

But that’s not always the case, of course. More likely, it is apt to provoke anxiety or a need to recenter.

RELATED: Rigid Routine and Why Being Inflexible Can Harm Happiness

My Rigid Thinking and How It Absolutely Affects Me

For me, this black and white thinking manifests itself in handwashing. I need (okay, I “must”) thoroughly wash my hands, usually in a particular way, after every time I use the bathroom or if I get something on them (like a food spill while eating a messy taco).

Rigid thinking can be harmful, when there is refusal to accept there are other choices other than absolutes. Of course, everyone should keep their hands clean, and researchers have noticed that handwashing 10-12 times a day is very common for Gen Zers. A recent survey showed that about 45 percent of the college-age youth surveyed in a study are “hyperconscious of germs.”

Maybe it’s the consequence of COVID-19, or perhaps it’s just that people are now somewhat fearful of germs and the sickness that can result from germy contact. Or, just maybe, it’s that many of us (autistics or not) have become overly sensitized about gross things we come into contact with every day, and want to stay as germ-free as possible.

During the height of the pandemic, I was washing my hands so much that they turned red and cracked. I’ll admit that I lost reason on what was the appropriate amount of time and soap for handwashing to keep my hands “clean.”

But once my hands and forearms turned a bright red and cracks started to appear in my skin, the logical me realized I had taken the black and white thinking of hand washing to the extreme, and I was actually hurting myself more than helping.

Finding a balance wasn’t easy, because resisting the urge made me uncomfortable. I knew the cracks would allow more germs in and that I would have to work even harder to mend my skin with lotion. But the fixation on being absolutely clean remained.

Some might say I’m a germaphobe, and while I disagree, I will admit I am sometimes on the fringe. More likely, I’m obsessive-compulsive about it. My inflexibility about excessive hand washing due to germs being everywhere sometimes outweighs my common sense that declares that I’ll never be germ-free. It’s a battle that I feel every day.

RELATED: OCD and Autism Link

Why ASD is Associated With Black and White Thinking

Autism Spectrum Disorder (ASD) is a complex neurodevelopmental condition that affects how individuals perceive, process, and interact with the world around them.

Among the various cognitive traits associated with autism, “black and white thinking” stands out as a particularly intriguing and impactful characteristic. Also known as all-or-nothing thinking or dichotomous thinking, this cognitive style can significantly influence how autistic individuals navigate their daily lives, relationships, and decision-making processes.

At its core, rigid thinking refers to a tendency to perceive and categorize experiences, concepts, or situations in absolute terms. This cognitive style often manifests as seeing things as entirely good or entirely bad, right or wrong, with little acknowledgment of middle ground or nuanced perspectives.

For individuals on the autism spectrum, this inflexibility in thought patterns can be particularly pronounced. It may manifest in various ways:

  • Rigid Categorization: Autistic individuals might sort experiences, people, or ideas into distinct, inflexible categories. For instance, a person might be classified as either a “friend” or a “stranger,” with no in-between status like “acquaintance.”|

  • Difficulty with Ambiguity: Situations without clear-cut answers or outcomes can be particularly challenging. The lack of a definitive ” absolutely right” answer may cause anxiety or confusion.

  • Rule-Based Thinking: There’s often a strong adherence to rules, routines, or expectations, with limited tolerance for exceptions. This can lead to distress when rules are broken or routines are disrupted.

  • Literal Interpretation: Autistic individuals might interpret language very literally, struggling with figurative speech, sarcasm, or subtle implications.

While black and white thinking is common in autism, it’s not universal to all autistics, nor is it exclusive to autism. However, its prevalence and intensity in ASD make it a significant aspect of autistic cognition worth exploring.

The Autism Connection: Why is Inflexibility More Common in ASD?

To understand why black and white thinking is more prevalent in autism, according to some research, several aspects of autistic cognition and neurology should be considered. 

For example: Incessant rules are part of rigid thinking and inflexibility.

  • Executive Functioning Differences: Executive functions are cognitive processes that help us plan, switch between tasks, and adapt to new situations. Many autistic individuals experience differences in executive functioning, which can make it more challenging to shift between perspectives or consider multiple possibilities simultaneously. This difficulty in cognitive flexibility can contribute to more rigid thinking patterns.

  • Sensory Processing: Autism often involves differences in sensory processing. Many autistic individuals experience sensory information more intensely or in unique ways. This heightened sensory awareness can lead to a preference for predictability and routine as a way of managing sensory input. This preference for structure and predictability may extend to how information is categorized and understood, potentially reinforcing inflexibility.

  • Social Cognition: Autism is characterized by differences in social communication and understanding. Difficulty interpreting subtle social cues, understanding non-literal language, or inferring others’ intentions can lead to more concrete interpretations of social situations.

  • Neurobiology: Research suggests that autism involves differences in brain connectivity. Some studies have found that autistic individuals may have stronger local connectivity (within brain regions) but weaker long-distance connectivity (between different regions). This pattern could potentially contribute to a cognitive style that favors discrete, categorical thinking over more integrative, nuanced processing.

  • Anxiety and Uncertainty: Many autistic individuals experience higher levels of anxiety, particularly in relation to unpredictability and change. Black and white thinking can serve as a coping mechanism, providing a sense of clarity and control in an often overwhelming and unpredictable world.

RELATED: Hyperintense Focus – Is Looping in Autism Cause for Concern?

The Double-Edged Sword: Impacts of Black and White Thinking

Like many aspects of autism, black and white thinking is not inherently positive or negative. Instead, it presents a unique cognitive style that comes with both strengths and challenges.

Potential Benefits:

  • Clear Decision-Making: In certain situations, rigid thinking can lead to quick, decisive action. When choices are straightforward, this thinking style can be highly efficient.

  • Strong Sense of Justice: Many autistic individuals have a keen sense of fairness and justice, which can be linked to absolutely one way thinking. This can drive them to advocate strongly for what they believe is right.

  • Intense Focus: The ability to see things in absolute terms can contribute to the intense focus and dedication many autistic individuals bring to their interests or work.

  • Clarity in Communication: Rigid thinking can sometimes lead to very clear, direct communication, which can be refreshing in a world often filled with ambiguity.

Potential Challenges: Black and white thinking can hinder relationships.

  • Difficulty with Change: When things are categorized rigidly, adapting to change or unexpected situations can be extremely challenging.

  • Increased Anxiety: Ambiguous situations that don’t fit neatly into established categories can cause significant anxiety or distress.

  • Interpersonal Challenges: In personal relationships, black and white thinking can lead to unrealistic expectations or difficulty understanding the complexities of human behavior and emotions.

  • Perfectionism: The tendency to see things as either entirely right or entirely wrong can contribute to perfectionist tendencies, which may lead to stress or avoidance of tasks.

  • Overgeneralization: A single negative experience might be generalized to an entire category, potentially leading to avoidance of similar situations in the future.

This type of thinking is something that is an ongoing topic on Reddit. For example, @foolishspirit says on the thread r/TalkTherapy that black and white thinking can cause problems like self-esteem, anxiety, depression, perfectionism, and avoidance behavior.

The contributor writes, “Thoughts like, ‘if I am not smart, then I am stupid’ have caused me self doubt and paralyzing anxiety. Black and white thinking can be overgeneralizing and trap you in a box. Shades of gray thinking are healthier thinking like, ‘I can be smart and knowledgeable in one area but dumb and ignorant in other areas’ or ‘Some days I can be smart and other days I can be stupid.’ “

 Real-World Examples: Black and White Thinking in Action

To better understand how black and white thinking manifests in daily life, let’s consider a few examples:

  • Social Interactions: An autistic individual might categorize people as either “friends” or “not friends,” with no middle ground. This could lead to confusion when interacting with colleagues or acquaintances who don’t fit neatly into either category.

  • Food Preferences: Instead of finding certain foods “okay” or “not their favorite,” an autistic person might label foods as either “good” (and eat them frequently) or “bad” (and avoid them entirely), with little room for foods they feel neutral about.

  • Academic or Work Performance: An autistic student or employee might view their performance as either “perfect” or “failure,” with little recognition of partial success or room for improvement.

  • Moral Judgments: Complex ethical situations might be viewed in stark terms of “right” and “wrong,” without consideration for mitigating circumstances or ethical gray areas.

  • Time Management: Activities might be seen as either “on time” or “late,” with even a minute’s delay being perceived as a significant failure.

RELATED: When Time Flies So Fast – Is Time Blindness Real?

10 Strategies for Navigating Black and White Thinking

For autistic individuals and their support networks, several strategies can help in navigating the challenges of black and white thinking while harnessing its potential benefits:

  1. Recognize the Pattern: The first step is awareness. Help autistics identify situations where rigid thinking occurs. This self-awareness can be a powerful tool for change.

  2. Introduce Gradients: Use visual aids like scales or spectrums to represent gradations between extremes. This can help illustrate that not everything fits neatly into two categories.

  3. Practice Flexibility: Gradually introduce the idea of “both/and” instead of “either/or” thinking. This can be done through games, thought experiments, or discussions about hypothetical scenarios.

  4. Encourage Perspective-Taking: Discuss how different people might view the same situation differently. This can help broaden understanding and introduce the concept of multiple valid viewpoints vs. one being absolutely right and the others wrong. There's more to life than being absolutely right or wrong.

  5. Celebrate Gray Areas: Point out instances where multiple truths can coexist or where exceptions to rules make sense. This can help build tolerance for ambiguity.

  6. Provide Clear Explanations: When exceptions to rules occur or when situations are ambiguous, provide thorough explanations. Understanding the reasoning behind exceptions can make them easier to accept.

  7. Use Concrete Examples: When discussing abstract concepts, use specific, concrete examples to illustrate points. This can make new ideas more accessible.

  8. Cognitive Behavioral Therapy (CBT): For some individuals, professional support through CBT can be beneficial in developing more flexible thinking patterns.

  9. Mindfulness Practices: Mindfulness techniques can help in observing thoughts without immediately judging them, potentially reducing the impulse to categorize everything immediately.

  10. Embrace Strengths: While working on flexibility, it’s crucial to also recognize and celebrate the strengths that come with this thinking style, such as attention to detail and strong convictions.

The Role of Environment and Support

It’s important to recognize that the challenges associated with black and white thinking are often exacerbated by environments that lack understanding or accommodation. Creating supportive, inclusive spaces can significantly improve outcomes for autistic individuals:

  • Education: Educating teachers, employers, and peers about black and white thinking can foster understanding and lead to more effective communication and support strategies.

  • Clear Communication: In work or educational settings, providing clear, explicit instructions and expectations can help reduce anxiety and confusion.

  • Flexibility in Systems: Building some flexibility into rules and routines, while explaining the reasoning behind any changes, can help autistic individuals adapt more easily.

  • Strength-Based Approach: Recognizing and utilizing the strengths associated with black and white thinking, such as attention to detail or strong ethical principles, can boost self-esteem and productivity.

The Development of Black and White Thinking

To fully understand black and white thinking in autism, it’s helpful to consider how this cognitive style develops over time.

While autism is present from birth, the manifestation of having absolutely one way of thinking about something becomes more apparent as children grow and face increasingly complex social and cognitive demands.

  • Early Childhood: In young autistic children, black and white thinking might manifest as strong preferences for certain foods, colors, or routines. Parents might notice their child categorizing things very strictly, such as refusing to wear certain types of clothing or only playing with toys of a specific color.

  • School Age: As autistic children enter school, black and white thinking can become more evident in social interactions and academic tasks. A child might struggle with group work if they perceive their classmates as not following the rules exactly. They might also have difficulty with open-ended assignments, preferring tasks with clear, unambiguous instructions.

  • Adolescence: During the teenage years, black and white thinking can intersect with the natural challenges of adolescence. An autistic teen might struggle with the increasing social nuances of peer relationships, finding it difficult to navigate the gray areas of friendship, romance, and social hierarchies.

  • Adulthood: In adulthood, black and white thinking can impact career choices, relationships, and overall life satisfaction. Some autistic adults may gravitate towards careers with clear rules and procedures, while others might face challenges in workplaces that require frequent adaptation to change.

Understanding this developmental trajectory can not only help the autistic individual to better understand this type of thinking, but also help parents, educators, and clinicians provide appropriate support at each life stage.

Inflexibility and Mental Health

Rigidity can cause mental health issues, as excessive rules and mandates can take a huge toll. The relationship between black and white thinking and mental health in autistic individuals is an important area of consideration. While not inherently problematic, this cognitive style can contribute to or exacerbate certain mental health challenges:

  • Anxiety: The need for certainty that often accompanies black and white thinking can lead to increased anxiety, especially in situations that are ambiguous or unpredictable.

  • Depression: When combined with perfectionism, black and white thinking might contribute to depression. If an individual sees their performance or life situations in all-or-nothing terms, it can lead to feelings of failure or hopelessness when things aren’t perfect.

  • Obsessive-Compulsive Tendencies: The rigid categorization associated with black and white thinking can sometimes manifest as obsessive-compulsive behaviors, with individuals feeling compelled to adhere to strict rules or routines.

  • Eating Disorders: In some cases, black and white thinking about food and body image can contribute to the development of eating disorders.

It’s important to talk with your doctor or therapist if you have mental health challenges associated with rigid thinking (or any other challenges that affect your well-being overall).

RELATED: New Research Reveals Autism Mental Health Linked to These Disorders

Embracing Neurodiversity: A Broader Perspective

As we consider black and white thinking in autism, it’s crucial to frame our understanding within the context of neurodiversity. This perspective recognizes that neurological differences, including those associated with autism, are a natural part of human variation.

Black and white thinking, like many autistic traits, is not a flaw to be corrected but a different way of processing information. It comes with its own set of strengths and challenges. The goal in addressing rigid thought patterns should not be to eliminate it but to develop strategies that allow for greater flexibility when needed, while still valuing the unique perspectives it can provide.

By understanding and working with inflexibility, we can create more inclusive environments that appreciate the unique contributions of autistic individuals. This approach not only benefits those on the spectrum but enriches our collective understanding and problem-solving capabilities as a society.

Autism in Adults:  Living, Learning, and Overcoming Challenges for a Fulfilled Life

Autism in adults requires additional support and coping skills to achieve independence in today’s world. Learn more about ways adults can live fulfilled lives and the challenges they face.

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Connor McClure

I'm a young adult navigating life with autism. By sharing my experiences and views, I hope to create a better awareness, understanding, and compassion for those on the spectrum. Let's connect!
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