Understanding Pseudo-Typicality: When “Blending In” Comes at a Cost

In neurodiverse communities, the concept of pseudo-typicality describes the experience of appearing “typical” while masking the unique ways your brain experiences the world. For individuals with autism, ADHD, or related neurodivergent profiles, this can feel like constantly performing to fit societal expectations—often at a significant mental and emotional cost.

What Is Pseudo-Typicality?

Pseudo-typicality occurs when someone consciously or unconsciously mimics neurotypical behaviors to navigate social situations, work environments, or family dynamics. This may include:

• Suppressing natural reactions or stimming behaviors

• Over-analyzing social interactions to provide “correct” responses

• Adjusting speech, tone, or body language to match social norms

• Avoiding topics, behaviors, or interests that might reveal neurodivergence

While pseudo-typicality can help someone blend in and reduce external conflict, it often leads to exhaustion, anxiety, and disconnection from one’s authentic self.

Subtypes of Pseudo-Typicality

Researchers and clinicians have identified different subtypes to describe the ways masking manifests:

1. Primary Pseudo-Typicality – Masking is deliberate and conscious. The individual actively monitors and modifies their behavior to appear neurotypical. This often involves careful planning of social interactions and suppression of natural responses.

2. Secondary Pseudo-Typicality – Masking has become partially automatic over time. The individual may not always be aware they are adjusting their behavior, but it continues to drain energy and can increase anxiety or burnout.

3. Borderline Pseudo-Typicality – Masking is inconsistent or situational, sometimes breaking down in high-stress or unfamiliar situations. This subtype often leaves individuals feeling confused, self-critical, or misunderstood when their “true self” emerges unexpectedly.

Understanding the subtype can help neurodivergent individuals and their support networks tailor strategies for reducing stress and fostering authenticity.

The Broader Autism Phenotype (BAP)

Pseudo-typicality is also connected to the Broader Autism Phenotype (BAP)—a set of subclinical traits associated with autism that may appear in family members or in individuals who do not meet the full diagnostic criteria. BAP traits often include subtle differences in social communication, sensory processing, and rigid thinking patterns.

Individuals with BAP may experience pseudo-typicality as they navigate social expectations, even if they have not received an autism diagnosis. Recognizing BAP traits can provide insight into patterns of masking and support strategies for self-understanding and connection.

Pseudo-Typicality vs. Pseudo-Autism

It’s important to note that pseudo-typicality is not the same as pseudo-autism.

• Pseudo-Typicality involves masking your neurodivergent traits to appear neurotypical. This is common in autistic and ADHD individuals, as well as those with traits in the Broader Autism Phenotype. It’s a strategy for navigating social expectations and often comes with mental and emotional strain.

• Pseudo-Autism refers to autistic-like behaviors that arise due to external stressors, such as trauma, neglect, or extreme social deprivation. Unlike innate neurodivergence, these behaviors may improve when the individual’s environment changes or when psychological support is provided.

In essence, pseudo-typicality is about hiding your true neurodivergent self, while pseudo-autism is about adopting autistic-like behaviors in response to external pressures. Recognizing this distinction can help families, educators, and clinicians better understand and support neurodivergent individuals.

The Costs of Pseudo-Typicality

Long-term masking can be invisible externally but exhausting internally. Common consequences include:

• Chronic stress and fatigue

• Anxiety and depression

• Difficulty identifying personal needs or emotions

• Strained relationships and difficulty forming authentic connections

Many individuals report feeling like they are “performing life” rather than fully living it.

Moving Toward Authenticity

Awareness is the first step in reducing the negative impact of pseudo-typicality. Strategies include:

1. Mindful Self-Observation: Notice when and why you are masking. Track the triggers and the emotional cost.

2. Safe Spaces for Authenticity: Seek relationships, support groups, or communities where neurodivergent traits are welcomed and understood.

3. Therapeutic Support: Neurodivergent-affirming therapy can help explore the layers of masking, reduce stress, and develop authentic communication strategies.

4. Self-Compassion: Recognize that masking has been a survival strategy. Approaching yourself with kindness reduces shame and fosters healing.

   
   

Final Thoughts

Pseudo-typicality is a natural response to a world that often misunderstands neurodivergence—but it is not a flaw. At The Refuge, we provide a neurodivergent-affirming space where individuals and families can explore masking, understand its impact, and reclaim energy for authentic self-expression, connection, and creativity.

By understanding subtypes of pseudo-typicality and recognizing traits of the Broader Autism Phenotype, clients can build insight, reduce stress, and create relationships and environments that honor their true selves.