The Ladder of Inference and ADHD
Why Our Brains Take the Express Route (and How to Get Off at the Right Floor)
Let’s start with a confession: I have, on more occasions than I’d like to admit, found myself halfway up the Ladder of Inference before I’ve even realised I was holding onto the first rung. If you have ADHD, you might recognise the feeling—one minute you’re observing a perfectly ordinary event, the next you’re convinced you’ve ruined your career, your friendships, and possibly your chances of ever being taken seriously again. All because someone said, “We need to talk,” or failed to reply to your message with the customary three smiley faces and a thumbs up.
If you’re reading this, you’re probably curious about why your mind seems to leap from fact to catastrophe with the agility of a caffeinated squirrel. You’re not alone. The Ladder of Inference is a universal human mechanism, but for those of us with ADHD, it sometimes feels less like a ladder and more like a high-speed escalator with dodgy brakes.
What Is the Ladder of Inference?
Chris Argyris, an organisational psychologist, first introduced the concept of the Ladder of Inference to help explain how we move from observing reality to taking action, often without realising how many leaps we’ve made along the way. At its core, the ladder is a model for understanding how we process information and how, sometimes, we end up acting on assumptions rather than facts.
Let’s break it down. At the bottom of the ladder is observable reality: what actually happens. As we ascend, we:
Select certain data or experiences (often unconsciously)
Add our own meanings and interpretations
Make assumptions based on those interpretations
Draw conclusions
Form beliefs
Take action based on those beliefs
Each rung represents a step away from the raw data and a step closer to our own subjective reality. The kicker? The beliefs we form at the top of the ladder influence what data we notice next time, creating a self-reinforcing loop.
For example, if you already believe you’re forgetful (hello, ADHD stereotype), you’ll be more likely to notice every instance where you misplace your keys, reinforcing the belief and making it even harder to see the times you remembered them perfectly well.
Why Does the Ladder Matter for ADHD Adults?
Now, if you’re thinking, “But doesn’t everyone do this?”—yes, they do. But ADHD brings its own twist. Our brains are wired for speed, novelty, and, let’s be honest, a bit of chaos. We’re more likely to skip rungs, leap to conclusions, and act on impulse, especially when emotions are running high.
ADHD isn’t just about attention; it’s about executive function, emotional regulation, and working memory. These are precisely the skills that help us pause, reflect, and check our assumptions before we act. When these systems are a bit wobbly, the climb up the ladder gets a turbo boost.
Impulsivity: The Fast Track to the Top
Impulsivity is a classic ADHD trait. It means we’re more likely to react quickly, sometimes without pausing to consider all the facts. If someone gives you a funny look in a meeting, your brain might skip straight from “They looked at me” to “They think I’m incompetent” to “I’ll never get promoted” before you’ve even finished your coffee.
Emotional Dysregulation: Turning Up the Volume
ADHD often comes with heightened emotional responses. When you feel things intensely, the meanings and assumptions you add to your observations are more likely to be dramatic. A delayed reply from a friend can feel like a personal rejection, not just a busy afternoon.
Working Memory: Losing the Plot (and the Facts)
Working memory is what helps you hold information in your mind while you process it. If yours is a bit patchy (as it often is with ADHD), you might forget key details or context, making it easier to fill in the blanks with assumptions. The result? A story that’s more fiction than fact, but feels utterly convincing.
Everyday Escalators: How the Ladder Shows Up in ADHD Life
Let’s get practical. Where does the ladder trip us up? Spoiler: pretty much everywhere.
At Work
You send an email to a colleague and get no reply. By lunchtime, you’re convinced they’re annoyed with you. By the afternoon, you’re sure you’ve messed up the project. By the end of the day, you’re updating your CV and eyeing up jobs in remote Scottish lighthouses. All because you skipped from “no reply” to “they hate me” without stopping to check the facts.
In Relationships
Your partner says, “Can we talk later?” Your brain immediately fills in the blanks: “They’re unhappy. I’ve done something wrong. This is the beginning of the end.” By the time you sit down to talk, you’re already halfway through your apology for crimes you haven’t committed.
With Yourself
You forget a friend’s birthday. Instead of seeing it as a simple mistake, you spiral into “I’m a terrible friend,” “No one will want to be close to me,” and “I always let people down.” The evidence? One missed date, conveniently ignoring the many times you’ve been supportive and present.
Why Do We Climb So Fast?
It’s tempting to blame ADHD entirely, but the truth is a bit more nuanced. Our brains are trying to make sense of a complex world with limited information. We use shortcuts—heuristics—to speed up decision-making. For ADHD adults, these shortcuts are just a bit more, well, shortcutty.
Research suggests that while adults with ADHD can prioritise valuable information in working memory just as well as neurotypical adults, we’re still more vulnerable to emotional and cognitive dysregulation. That means we’re more likely to focus on the most emotionally charged data, ignore context, and leap to conclusions.
The Neuroscience Bit (Don’t Worry, No Exam at the End)
If you’re curious about what’s happening under the bonnet, it comes down to “top-down” regulation. This is your brain’s ability to manage thoughts, emotions, and actions from the top (the prefrontal cortex) down to the rest of the system. In ADHD, this regulation is often a bit patchy, especially when emotions are involved.
Your prefrontal cortex is like the sensible friend who says, “Hang on, let’s check the facts before we panic.” If that friend is on a tea break, your brain’s emotional centres (the limbic system) can take over, making the climb up the ladder feel inevitable and unstoppable.
How to Spot Your Own Ladder (And Maybe Climb Down Again)
So, how do you know when you’re halfway up the ladder? The first step is noticing. It’s astonishing how often we act on assumptions without realising we’ve made them. Start by asking yourself:
What are the actual facts here?
What story am I telling myself about those facts?
What assumptions am I making?
What else might be true?
If you’re anything like me, you’ll notice that your brain is a master storyteller. It fills in gaps with the juiciest, most dramatic plot twists. Sometimes, it’s worth pausing to ask if you’re reading a thriller or a manual.
A Little Humour Helps
I once convinced myself that a friend was angry with me because they used a full stop instead of an exclamation mark in a text. The reality? Their phone battery was dying, and they were rushing. My ladder climb was Olympic-level, but the facts were refreshingly dull.
Strategies for Noticing and Reducing the Ladder’s Impact
Let’s be honest: you’re never going to stop climbing the ladder entirely. It’s how our brains work. But you can slow down, check your footing, and maybe even enjoy the view from a little lower down.
Pause Before You Leap
When you notice a strong emotional reaction, treat it as a signal to pause. Ask yourself, “What did I actually observe?” Write it down if it helps. There’s something about seeing the facts in black and white that makes the story less convincing.
Seek Clarification
If you’re interpreting hidden meanings in someone’s words, ask for clarification before acting. “When you said X, did you mean Y?” You might be surprised how often your assumptions are wide of the mark.
Challenge Your Assumptions
Get curious about your own thinking. What beliefs are guiding you? Are they well-founded? What data have you ignored? Sometimes, talking it through with someone else can help—especially if they’re willing to gently challenge your conclusions.
Practise Self-Compassion
Notice which rungs you tend to skip. Are you always leaping from observation to conclusion when you feel criticised? Are there particular situations or people that trigger your fastest climbs? Be kind to yourself. Everyone slips up, especially when their “hot buttons” are pressed.
Use External Reminders
Set reminders to check your stories. A sticky note on your desk that says, “Is this fact or fiction?” can be surprisingly effective. Or, if you’re feeling fancy, set your phone to ping you with a reminder to pause and reflect before reacting.
Embrace “Maybe”
Replace absolute conclusions with “maybe.” Instead of “They’re ignoring me,” try “Maybe they’re busy, or maybe they’re having a tough day.” It opens up space for alternative explanations and softens the emotional impact.
Share Your Reasoning
If you’re comfortable, talk through your ladder with someone you trust. “I noticed X, interpreted it as Y, and concluded Z. What do you think?” Fresh eyes can spot rungs you missed or offer a different perspective.
Inviting You to Notice Your Own Ladders
As you read this, I invite you to notice: where does the Ladder of Inference show up in your life? Are there situations where you find yourself halfway up before you’ve even had time to lace your shoes? What stories does your brain tell you, and how often do they turn out to be true?
If you’re feeling brave, keep a “ladder diary” for a week. Jot down moments when you notice yourself reacting strongly, and see if you can trace your steps from observation to action. You might be surprised by how creative your mind can be—and how often the facts are less dramatic than the story.
A Final Word (Or Two)
The Ladder of Inference isn’t your enemy. It’s a tool your brain uses to make sense of the world. For those of us with ADHD, it just works a little faster and with a bit more flair. By bringing awareness to the process, you can start to slow down, check your assumptions, and act with more intention.
You might not always catch yourself before you leap, but every time you pause, reflect, or ask for clarification, you’re building a new habit. Over time, the climb gets less automatic, and the view from the ground floor becomes a lot more interesting.
So, next time you find yourself halfway up the ladder, take a breath, look around, and ask yourself: “Is this the only story? Or is my brain just showing off its storytelling skills again?” You might find that the facts are enough—and that you’re more than capable of writing a new ending.
And if all else fails, remember: even the best climbers need a rest now and then. Be gentle with yourself. The ladder will still be there tomorrow, but you don’t always have to climb it.
If you’re keen to explore further, I recommend keeping an eye out for the moments when your mind leaps to conclusions. You might just discover a new way of relating—to yourself and to others.