Life has its ups and downs and throws many challenges our way. You likely have to juggle work, hobbies, home life, maybe school, and various other commitments.
Then, there are also the personal and professional relationships that you may wish to create and maintain.
During these times, do you find yourself making impulsive decisions only to regret them later? Do you act on a whim without considering the consequences?
You’re not alone. When you’re dealing with ADHD and the impulsivity that often comes with it, things aren’t made any easier.
You might find deadlines come and go without you having finished all that needs to get done. Or you may make impulsive comments or interrupt others during their conversations, leading to difficulty with maintaining relationships.
For ADHDers, this experience may often be driven by sensory overload, intense emotions, or difficulties with self-regulation.
If you relate to these experiences, consider seeking virtual support from a mental health professional or a neurodivergent coach.
In this blog, we’ll define impulsivity, examine its relationship with ADHD, and explore effective strategies that can be used alongside medication to hit pause on ADHD impulsivity.
What is ADHD?
ADHD, also known as attention deficit hyperactivity disorder, is a neurodevelopmental difference and a neurodivergent condition that influences how individuals process information, manage impulses, and navigate the world around them.
People with ADHD experience core traits such as hyperactivity, impulsivity, or inattentiveness, which can interfere with their relationships, work, school, and other life activities.
Globally, it is estimated that around 366.33 million people, or approximately 5% of the population, experience ADHD.
Unfortunately, many adults remain underdiagnosed until later in life, especially among specific demographics such as women, BIPOC (Black, Indigenous, and People of Color), and LGBTQ+ individuals.
Types of ADHD
There are three ADHD subtypes:
Inattentive
Hyperactive/impulsive
Combined type, which features inattentive, hyperactive, and impulsive traits
Individuals with primarily hyperactive-impulsive or combined-type ADHD can exhibit impulsive traits. This may involve difficulty focusing on or initiating tasks, leading to careless mistakes and unfinished projects.
What is Impulsivity?
Impulsivity is defined as the tendency to act spontaneously without fully considering the consequences of one’s actions.
It can be thought of as the lack of self-control when it comes to delaying short-term pain to obtain a long-term gain. This leads to making quick decisions that can lead to risky behaviors or poor choices.
Impulsive behavior can manifest in various ways, such as blurting out comments in conversations, interrupting others, having trouble waiting for one’s turn, or making hasty decisions without proper evaluation.
Causes for Impulsivity
The nervous system is an intricate part of your body. Each area of your brain has an important role to play in your day-to-day functioning.
For instance, impulsivity is largely governed by the prefrontal cortex, which is located in the frontal lobe at the front of the brain.
This area is responsible for decision-making and reasoning. It acts as the internal voice that prompts us to consider whether our choices are wise.
The amygdala, on the other hand, processes emotions and is responsible for the emotional responses that may trigger us to be impulsive.
When impulse control is low (or your amygdala is outweighing your prefrontal control), that internal voice of the prefrontal cortex might be quiet or absent. This makes it challenging to resist temptations, like reaching for another slice of cake or blurting out an inappropriate comment.
Of course, children naturally may be more impulsive because the control areas of the brain are still developing, usually up to your mid-to-late 20s. While the amygdala develops faster than the prefrontal cortex.
This imbalance can leave teenagers and young adults feeling overwhelmed by their emotions while lacking the decision-making skills necessary to thoughtfully consider their actions.
As individuals transition into adulthood, the rational aspects of the brain typically catch up with emotional processing, leading to improved impulse control.
However, certain factors can adversely affect the functioning of the frontal lobe and hinder logical decision-making. These factors include:
Brain Injury: Damage to the brain can impair decision-making abilities.
Substance Abuse: Alcohol and drugs can negatively impact impulse regulation.
Dementia: Cognitive decline associated with dementia can affect impulse control.
Biological Factors: Abnormal brain structure or hormonal patterns may contribute to impulsive behaviors.
Social and Environmental Influences: Experiencing challenges such as financial instability, exposure to violence, or neglect during childhood may lead to impulse control disorders.
The Connection Between ADHD and Impulsivity
While impulsivity is a prominent feature often associated with ADHD, it’s important to recognize that not all impulsive behaviors necessarily indicate ADHD. For instance, young people may act impulsively as part of normal growth and exploration.
However, when impulsivity becomes more pronounced, it may be associated with certain neurological conditions, such as ADHD.
In these cases, impulsivity reflects underlying differences in brain functioning that affect how individuals process information, manage attention, and regulate their impulses.
For individuals with ADHD, impulsivity can significantly impact various aspects of life, making it difficult to navigate social situations, maintain healthy relationships, or make thoughtful decisions.
Consequently, understanding impulsivity as a brain difference rather than simply a lack of self-discipline or rudeness helps create a more empathetic perspective towards those who experience it.
Impulsivity and the ADHD Brain
Impulsivity is just one of the associated results of ADHD. Impulsivity in those with ADHD is linked to differences in brain structure and function, particularly in areas that govern executive functions, impulse control, and emotional regulation.
Central to understanding impulsivity is the thalamus, an area of the brain that functions like a gatekeeper for behaviors.
In a typical brain, when the thalamus detects a potential problem, it communicates this warning to the frontal cortex, which is responsible for impulse control and problem-solving.
But brain differences in these areas of the brain can lead to challenges in delaying gratification, making it difficult to resist immediate temptations or distractions.
In the brains of individuals with ADHD, this thalamic gate is often compromised. This impairs your ability to inhibit responses effectively, resulting in challenges related to emotional regulation and impulse control.
For example, someone with ADHD may find it difficult to hold back a comment that could hurt another person's feelings or struggle to resist short-term temptations, such as indulging in candy or making impulsive purchases.
This difference in processing time is not merely a matter of rudeness or lack of self-discipline. Rather, it stems from a fundamental breakdown in the interior signaling systems of the ADHD brain.
Research also demonstrates that impulsivity in individuals with ADHD is closely linked to distinct variations in brain structure and functioning. This is particularly common in areas dedicated to executive functions, impulse control, and emotional regulation.
These areas include the prefrontal cortex, which is critical for decision-making and planning, and the basal ganglia, which are involved in regulating voluntary movements and habitual behaviors.
Consequently, these brain differences profoundly influence an individual's capacity to delay gratification, making it particularly difficult for them to resist immediate temptations or distractions.
What Does ADHD Impulsivity Look Like?
Impulsivity can look very different from one person to the next. Some common examples of impulsivity include:
Interrupting others: During the meeting, you may interrupt your colleagues mid-sentence.
Spending recklessly: You often buy the latest gadgets on a whim, even if you can’t afford them.
Struggling to manage racing thoughts: During the lecture, your mind races with multiple ideas.
Angry outbursts: You may lose your temper when a coworker disagrees with you or you feel rejected by a coworker.
Engaging in risky behaviors: On a dare, you may engage in risky behaviors without regard for your safety.
Starting tasks without prior planning: You often dive into new projects without outlining your ideas first.
Anxiety about waiting for a task: You may become anxious while waiting for something to come about such as a meeting. This could cause you to act impulsively and avoid the meeting.
Difficulty controlling racing thoughts: Your mind may race with various ideas, making it hard for you to focus during discussions.
Easily giving in to distraction or temptation: You frequently lose track of your work when a new notification pops up on your phone.
Frequently shifting topics in conversation: You may change the subject mid-conversation, leaving others confused about the original topic.
Overeating: During social events, you may struggle to stop eating, often consuming more than you intended.
Strategies for Impulsivity: Pausing the Urge to Act
Now that you understand a bit more about impulsivity and why you may experience this as an ADHDer, exploring strategies may be a way to manage it.
Here are tailored strategies to help neurodivergent individuals try to hit pause on impulsive actions:
Set a 24-Hour or STOP Rule: For major decisions, implement a self-imposed 24-hour rule. Commit to waiting a full day before making any decisions. If you can’t wait 24 hours, try the STOP method. This is a Dialectical Behavior Therapy (DBT) method that helps to reduce impulsive decisions. To practice STOP, stop what you are doing, take a short break, observe your thoughts, and proceed with mindfulness. The pause allows you to fully assess the necessity and consequences of your actions so you make mindful choices rather than impulsive ones.
Develop a Plan for Challenging Situations: Every single one of us has our weaknesses. Challenge yourself to find out what situations trigger a more impulsive response from you. For these known weak points, create clear action plans. If you struggle in certain environments—like social gatherings where food is abundant—establish a strategy beforehand, such as eating a meal before attending or deciding to stick to healthier snack options.
Engage in Physical Activity: Some ADHDers may engage in impulsive decisions because they give them an immediate sense of gratification through the release of the neurotransmitter dopamine. If this is the case, regular exercise is an effective way to increase dopamine levels and reduce stress, which can trigger irritability and impulsivity. Aim for at least 30 minutes of physical activity a few times a week to help manage impulsive tendencies.
Visualize Consequences: This may be especially helpful for visual learners who may do well with visual reminders. Before acting on an impulse, take a moment to visualize the potential consequences of your actions if you engage in various potential actions. Consider both positive and negative outcomes as a result of each of these potential actions. After these reflections, use these reflections to guide your decision-making process.
Identify Alternative Actions: For every impulsive thought, identify at least one alternative action that aligns with your goals and values. For example, if you feel the impulse to buy something unnecessary, consider engaging in other fulfilling activities such as going for a walk. This practice helps you divert your energy towards more constructive pursuits and allows you to reflect on the underlying emotions driving the impulse. This fosters a control over your choices.
Practice Active Mindfulness: Just as physical exercise strengthens your body, active mindfulness helps with impulse control. Start by identifying moments when impulsivity tends to arise. During these times, pause to engage your senses—take a few deep breaths, notice the sensations around you, and observe your thoughts without judgment.
Show Yourself Compassion: Remember, you're only human. When you make mistakes, treat them as opportunities to learn rather than reasons to criticize yourself. Embrace this journey with kindness towards yourself, and celebrate the steady progress you make along the way. With patience and self-compassion, you can navigate setbacks without succumbing to shame spirals.
Create Obstacles: Consider what barriers you can establish to prevent impulsive actions. For instance, if you find yourself overspending, bring only enough cash for your intended purchases. You could also leave reminders for yourself that prompt a pause before acting on impulses. A simple sticky note on your cupboard can serve as an effective reminder to think twice before reaching for that extra drink or snack.
Imagine the Future: As you pause before acting, visualize the potential outcomes of your decisions. Reflect on past impulsive behaviors to assess the likely consequences of similar actions now. By considering whether your impulse would lead to helpful, healthy, and safe results, you empower yourself to respond more thoughtfully. Use visual reminders, like pictures of your goals, to guide your decisions and keep your future aspirations front and center.
Keep the Right Company: Be mindful of the company you keep. Surrounding yourself with impulsive individuals may challenge your self-control. If certain friends or social situations lead to impulsive decisions, consider adjusting how you engage with them.
Consider Neurodiversity-Affirming Support: Navigating ADHD can be challenging, particularly when interacting with those who may not fully understand your experiences. Collaborating with an experienced adult ADHD specialist can provide you with tailored strategies and an unbiased perspective to enhance your progress.
Create a Routine: Establishing a consistent daily routine can significantly improve impulse control. Simply incorporating regular times for daily activities can create a rhythm that minimizes distractions. By knowing what to expect, you’ll find it easier to stay focused on tasks. A stable routine can serve as a supportive framework for achieving your goals.
Break Tasks Down Into Smaller Steps: If you often feel overwhelmed by larger tasks, break them into smaller, manageable steps to reduce impulsivity. For instance, instead of tackling "clean the kitchen," designate bite-sized tasks like washing dishes or sweeping the floor. This structured approach makes the overall job feel less daunting, helping you maintain concentration and avoid distractions. Completing smaller tasks will also provide a sense of achievement, boosting your motivation along the way.
Use a Timer: To combat the uncertainty of how long tasks will take, incorporate a timer into your routine. Decide on a specific work period—like 30 minutes of focused effort—followed by a scheduled break. This simple technique can help create clear boundaries, enabling you to concentrate on the task at hand. Many adults with ADHD find that having defined start and stop times enhances focus and productivity, reducing the pull of impulsive behavior during work sessions.
Use Visual Reminders: Leverage visual reminders as prompts to keep your tasks and priorities top of mind. Whether it’s sticky notes on your fridge, alerts on your phone, or objects placed where you can see them, these reminders help combat forgetfulness and impulsivity. Visual cues serve as productive nudges that encourage you to focus on what's important, making it easier to stay aligned with your goals and resist distractions.
Take Breaks: Recognize the importance of taking breaks throughout your day. Sustained periods of work without rest can lead to decreased productivity and increased impulsivity. When you find yourself losing focus or feeling fatigued, give yourself permission to step away and recharge. Balancing work with adequate breaks not only enhances productivity but also helps you manage ADHD impulses more effectively, allowing for a healthier work rhythm.
Check In With Yourself: Make it a habit to take inventory of your feelings and thoughts before acting on impulsive behaviors. This self-check can help you uncover the underlying dialogues that drive your actions. By asking yourself questions about what you’re experiencing and why, you can identify challenges or emotions influencing your impulsivity. With this awareness, you can break tasks into manageable steps and plan for short breaks to help maintain your focus without succumbing to distractions.
Accept Some Degree of Impulsivity: Recognize that not all impulsiveness is negative. It can also bring excitement and spontaneity. Embrace your role as the adventurous friend or the innovative coworker while remaining mindful of the distinction between constructive and detrimental impulses. Reflect on past experiences to discern which impulsive actions yielded positive or negative results. This allows you to focus your energy on managing the negative behaviors without suppressing the beneficial ones.
ADHD Medication for Impulsivity
ADHD medication may be an option for supporting you with the impulsivity associated with ADHD.
But medications are not a one-size-fits-all. A medication that effectively manages ADHD-related impulsivity for one person may not yield the same results for another. As a result, many individuals find it necessary to try multiple medications before discovering the one that works for them.
In some cases, the presence of co-occurring conditions can influence treatment options. For instance, a 2021 article proposed that selective serotonin reuptake inhibitors (SSRIs), typically used to treat depression, may also help reduce impulsivity.
Those seeking medication to manage impulsivity should consult a healthcare professional to explore the best options tailored to their unique circumstances.
Book a Free Consultation
Are you or someone you know struggling with impulsive decision-making and looking for personalized guidance?
As a team of therapists and coaches, the team at Blue Sky Learning is here to help.
Schedule a free consultation today with a neurodiversity-affirming therapist or coach by emailing hello@blueskylearning.ca or following the link below.
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