ADHD & Sensory Overload: The World Dialled Up

I asked my friend to stop tuning his guitar as he was on the phone with me. 

“It’s the ADHD,” he said. 

“Oh!” I felt comfort hearing that. “I thought I was just being a bitch who wanted your full attention.”

WHAT IT’S LIKE

If you’ve ever done psychedelics, you know that the world is amplified. It’s like someone dialled up the bass and treble. Or increased the saturation level. 

A leaf falls on your leg, you can feel each crevice. You can distinguish each molecule that makes a banana sweet. Maybe you can even feel the different layers of the breeze. 

Many neurodivergent folks may feel this on a regular level. It’s an inspiring and rich way of life.

But it’s not always rainbows and kittens to have such fragile senses. 

It’s people calling you a picky eater because an egg with no seasoning reminds you of …

It’s the inability to converse with your friend because their boyfriend won’t leave the room to take his loud phone call. 

It’s missing out on movie night because the gory images will leak into your dreams.

It’s having to disguise pain as discomfort. 

It’s your friends calling you a princess because the cold is hurting you. 

It’s cleaning the room because the clutter won’t stop talking at you. 

It’s refusing a kind offer of a sweater because you can’t tolerate itchy textures. 

It’s investing in expensive cleaning products because your nose detects the poison in the cheap ones.

WHY THIS HAPPENS

Keen Sense of Observation

Let’s consider the ADHD brain. 

Combination

Overeager thalamus (weak filter of sensory input)

Lazier prefrontal cortex (when executive functioning is low, your brain can’t decide what’s important)

Lower dopamine (can’t prioritize, so everything gets attention)

Extreme RAS (Our alertness system is doing too good of a job). 

All these physical factors keep our senses AWAKE and READY.

Needing harmony and perfection

Once I was in a car that wouldn’t stop beeping because the driver didn’t put on his seatbelt. 

“Oh, I didn’t even notice!” he said when I pointed it out. 

Instead of trying to get everyone on board, it’s easier to tell myself, “Not everyone is like you. Not everyone cares about the quality of life.”

Empathy

While less obvious, people-pleasing tendencies can play a role in heightened sensitivity, both emotional and physical. 

When the phone rings for too long, it bothers us because it might mean the ringer on the other end is anxious for it to be picked up. 

Or we must wipe a toddler’s booger away, because in our mind, it bothers him as much as it would bother us. 

Vices

It’s no secret that ADHD folks are drawn to substances or habits that give them a dopamine hit. That said, hangovers of various sorts can increase sensitivity to light, sounds, textures, tastes, and smells. 

TECHNIQUES TO SHIFT FOCUS 

Look. 

The world is gonna keep worlding. While we appreciate it when people are considerate, no one owes us anything. 

Being grouchy is no fun for everybody involved.

Accept that things can always be better. 

It also has to do with letting go of perfection. The morning would be just perfect had the driver put on his seatbelt.

We love a story where everything aligns. But sometimes that does not look like our version of perfect. Lean into the surrender, and you’ll find that your nervous system may relax. 

Managing our Environment

My morning self always thanks my night self for washing the dishes. Walking into a sparkling kitchen sets the tone for a happy day. 

While we can never have full control, we can do our best to curate a space that serves us. 

This can mean: 

• Cleaning your room

• Turning off your phone 

• Having your comfiest robe ready for you in the morning

Foresight & Preparation

Invest in routines and items that support you. It’s worth doing an inventory of your triggers so you can combat them before they arise.

This can mean:

• Keep a pack of crackers (or hot sauce) in your purse in case the food outside doesn’t agree with your palette. 

• Noise cancelling headphones 

• A guided meditation ready on your playlist, for when the crowd around you is moving too fast. 

Meditation & Focus Exercises

When we do the inner work to strengthen the muscle of concentration, we see results out in the real world. 

As with all exercise, start small if need be. 

Maybe it’s just: 

• Observing your breath for two minutes. 

• Counting the red in a room. 

• Enjoying a gorgeous stretch

• Uncapping a highlighter and marking all the Cs in a newspaper article. 

Meditation and exercise calms our nervous system and enables our senses to focus on the information that matters, and put aside the static. 

Your therapist can help you figure out the best methods and strategies that work for you. A manageable life is possible, and you deserve it.