Brilliant and Distracted: How to Thrive as a Twice Exceptional Adult with ADHD
Have you ever struggled with so many ideas but couldn’t seem to finish one project? Have you ever been told, “You’re so smart, but so distractible!” or “You could do anything if you just focused!” Are you highly gifted in one area but struggle to organize or plan your day? If this sounds like you, you might just be twice exceptional—or 2e for short.
What Does It Mean to Be Twice Exceptional?
Twice exceptional refers to being gifted while also living with a learning or neurodevelopmental difference. ADHD is one of the most common “exceptions” found in gifted adults.
Many 2e adults spend years feeling misunderstood despite their huge potential. For instance:
You might have been called “lazy” for failing to turn in an assignment when, in reality, you simply forgot.
You may have found “busy work” meaningless because it didn’t challenge your brain.
Others might assume you could complete tasks if you really wanted to.
For 2e individuals, hard things can appear easy, and easy things can feel impossibly hard. Failing grades, missed deadlines, and other struggles are often seen as character flaws. But for smart people, failure cuts even deeper.
Your brain isn’t broken—it’s just wired differently. Once you understand this, you can thrive and experience tremendous success!
Giftedness Meets ADHD: Strengths and Struggles
Giftedness isn’t just about IQ. Some gifted individuals with ADHD perform well on IQ tests, while others don’t. Giftedness is more about depth, curiosity and connection—thinking deeply, feeling intensely and craving meaning.
ADHD, on the other hand, brings energy and fast thinking, but it can also result in distraction and overwhelm.
“You have a brain like a Ferrari, but the brakes don’t work too well!”
- Dr. Ned Hallowell
The Asynchronous Nature of 2e
Twice exceptional individuals often have superpowers in certain areas, while others may be average or challenging. For example:
Difficulty managing time, planning or organizing tasks.
Struggles with memory or slower processing speeds.
Coexisting conditions like anxiety or depression.
Common Experiences of 2e Adults:
Grasping complex ideas with ease but forgetting small details.
Hyperfocusing on exciting tasks but losing interest in necessary ones.
Perfectionism leading to frustration and anxiety.
Feeling frustrated by the gap between your vision and your ability to execute it.
“It’s not that you don’t know what to do—it’s doing what you know to do!”
-Dr. Russell Barkley
Struggles Common to Twice-Exceptional Adults
Workplace Fit: Difficulty finding jobs that match your strengths and needs.
Adulting Challenges: Struggles with everyday tasks like paying bills or organizing paperwork.
Self-Identity: Wrestling with self-doubt and understanding who you are.
Social Relationships: Navigating relationships and finding people who truly “get” you.
Overexcitability in 2e Individuals
Julie Skolnick, MA, JD, identifies five areas of overexcitability in 2e individuals:
Intellectual: A “rage to learn,” with a passion for taking in knowledge quickly and intensely.
Emotional: Experiencing emotions with a wide range and high intensity.
Creative: A strong imagination and creative thinking.
Sensual: Heightened sensory experiences, such as sensitivity to textures, sounds or smells.
Psychomotor: A need for movement to support learning and focus.
The ADHD Overlap
“Neurological differences like ADHD and giftedness are variations of the human brain. Gifted individuals often possess unique cognitive abilities, advanced problem-solving skills, and a deep passion for learning.”
- Heather Joppich, PhD
Strengths of 2e Adults with ADHD:
I
nnovative, non-linear thinking.
Hyperfocus in areas of interest, leading to high productivity.
Creativity and empathy, which allow for unique problem-solving and connection with others.
Divergent thinking, or finding unconventional ways to succeed.
Challenges of 2e Adults with ADHD:
Problems with attention, focus and executive functioning.
Learning disabilities or slower processing speeds.
Social and emotional difficulties.
You can’t “fix” your brain, but you can adapt your environment to fit your needs!
How to Thrive as a Twice-Exceptional Adult with ADHD
1. Understand Your ADHD and Take Action
Identify where ADHD affects your life and learn strategies to address those challenges.
Empower yourself with knowledge and tools that work for your unique brain.
2. Focus on Your Strengths
Do what you do best and delegate or seek help for the rest.
Celebrate progress over perfection—done is better than perfect.
3. Create Time, Task and Space Containers
Block out time for challenging tasks.
Work in a distraction-free space.
Focus on one task at a time to reduce overwhelm.
4. Pursue Careers That Reward Creativity
Seek roles that value problem-solving, innovation and out-of-the-box thinking.
5. Find Your Tribe
Surround yourself with people who “get” you.
Build deep, meaningful connections with those who celebrate your quirks and brilliance.
6. Set Up an ADHD-Friendly Environment
Use tools like visual reminders, Post-its, fidgets and organizational systems.
7. Partner with an ADHD Coach
Work with a coach to uncover your strengths and develop strategies for navigating challenges in work, school or life.
Embrace Your Twice Exceptionality
If you’ve ever wondered why you can imagine so much but struggle to act, or why you feel deeply but act sporadically, there’s a reason.
You’re not lazy. You’re not broken. You’re twice exceptional—a brilliant, complex mind that doesn’t fit into a simple mold.
Once you embrace this truth, you can stop shrinking to fit into society’s expectations and start building a life where your strengths, quirks and passions shine.
You are not too much. You are more than enough. You are beautifully twice exceptional!
Click here to connect with an ADHD coach and get personalized support in embracing your 2e brain!
Resources
“Twice Exceptional is a Double-Edged Sword” – Gay Freebern, ADDitude Magazine
“A Neurodiversity Perspective” – Heather Joppich, PhD, Zephyr Care
“Always Bright and Often Bewildering: Twice Exceptional Adults with ADHD” – ADDEPT.org
“Tips for Gifted Adults with ADHD” – Eric Tivers & Lisa Rivers, MA, Psychology Today
“Twice Exceptional Checklist of Adults” – Taylor Ruiz, Kaltman Law