How autistic people experience black-and-white thinking

Black-and-white thinking — also called dichotomous, or polarized, thinking — is when you think in absolutes or extremes. It’s common among people with autism spectrum disorder (ASD), but understanding autism-related black-and-white thinking requires us to remember that autism exists on a spectrum. Not all people with autism experience black-and-white thinking, and the experience varies for those who do.

Talk therapy can help people with ASD develop more flexible thinking patterns, manage the challenges of black-and-white thinking, and improve social and emotional functioning.

When black-and-white thinking could signal autism

Black-and-white thinking is a type of cognitive distortion ^[1] — or irrational thought pattern — that leads people to perceive ideas, beliefs, and situations in absolute terms. With black-and-white thinking, there’s little room for nuance or complexities. Things are either good or bad, right or wrong. This mindset can affect people’s ability to make decisions, understand social situations, and maintain relationships. 

Here are a few examples of how black-and-white thinking can manifest in people with autism.

• Difficulty with change: Unexpected change can be challenging for people with autism. For example, you may take the same route to work every morning. If traffic or an accident forces you to take another route, it might feel like your entire day is ruined.

• Interpersonal problems: It’s normal to have the occasional disagreement with friends. In most cases, people are able to resolve the conflict and move on. But autistic people may be more likely to label someone as a bad friend or end the relationship entirely instead of seeking resolution or compromise. 

• Difficulty compromising: People with autism often have a hard time understanding how other people think and feel. Without this added insight and perspective, they’re more likely to stand by their own opinion or point of view. 

It’s important to note that black-and-white thinking isn’t always a sign of autism. It’s also a symptom of mental health conditions like borderline personality disorder (BPD), depression, and anxiety.

Where does the all-or-nothing mindset come from?

Autism is a type of neurodivergence — meaning people with autism may process information a little differently than neurotypical people. As a result, autism can contribute to traits like cognitive inflexibility and a low tolerance for situations that are ambiguous or unclear. 

Some research ^[2] has found that autistic people who struggle with uncertainty are more likely to experience black-and-white thinking. The study also suggests that black-and-white thinking may be a coping method for people who feel anxious in new or unpredictable situations. 

Autistic people often have difficulty with executive functioning, which involves skills like planning, organization, and regulating emotions. This can affect your ability to consider multiple perspectives or see the bigger picture. 

Addressing black-and-white mentality in autism

If you suspect that the way you process information is a sign of autism, consider consulting a healthcare professional. Autism is typically diagnosed during childhood ^[3]. But many adults receive a professional evaluation and diagnosis later in life after showing symptoms like black-and-white thinking. 

When supporting  autistic people, the goal is to provide the tools and skills to help them cope with symptoms and improve daily functioning. Several types of talk therapy may be effective for people with autism who are looking to manage black-and-white thinking. These include: 

• Cognitive behavioral therapy (CBT): Considered the gold standard of psychotherapy, CBT can show you how to challenge and reframe black-and-white thinking and other cognitive distortions.

• Dialectical behavior therapy (DBT): DBT can help people develop dialectical thinking skills, meaning the ability to recognize opposing truths at the same time. This can help you avoid thinking in absolutes or extremes.

• Applied behavior analysis (ABA): Often used to treat children with autism, ABA may also help adults identify and change unwanted behaviors associated with black-and-white thinking.

Your therapist may also suggest self-help strategies to help you view situations from a different perspective. These may include:

• Looking for patterns: Try to identify a situation that causes you to exhibit black-and-white thinking. For example, you may notice that rigid thinking impacts your relationships with friends, family, and coworkers. This level of insight can help you revisit how you interact with people in certain situations. 

• Considering ways to be flexible: If black-and-white thinking is affecting your day-to-day life, look for ways to swap a “yes-or-no” mindset for ”both-and” instead of “either-or” thinking. 

• Embracing your strengths: Black-and-white thinking has its challenges, but it can also be beneficial at times. For example, autistic people are often direct communicators who are passionate about their interests and beliefs and have a strong sense of right and wrong.

Clinician’s take

Understanding black-and-white thinking in autism can help you recognize and challenge rigid thought patterns, leading to greater flexibility and ease in handling everyday situations. Remember, these changes take time, and your progress is unique to your personal journey.

Brandy Chalmers, LPC

Clinical reviewer