ADHD Impulsivity: Strategies to “Hit Pause” and Boost Self-Control

Kaitlyn Boudreault
Feb 21
6 min read

Updated: Jun 7

Life throws many challenges your way between work, hobbies, school, friendships, family, and various other commitments.

For adults with ADHD, these demands are compounded by impulsive urges and sensory overload that reduce your focus and decision-making abilities.

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. ADHD impulsivity affects nearly every facet of daily life. You might miss deadlines or blurt out comments, leading to difficulty with maintaining relationships.

If any of this resonates, you might benefit from virtual coaching or therapy from a mental health professional.

In this guide we’ll define impulsivity, explain its link to ADHD, and explore effective strategies (beyond medication) to hit pause before acting.

What Is ADHD, and Why Does It Fuel Impulsivity?

ADHD is a neurodevelopmental condition and neurodivergence marked by inattention, hyperactivity, and impulsivity. These core traits can impact careers, schooling, and relationships.

Roughly 366 million people (about 5 % of the global population) live with ADHD. Yet many adults, especially women, BIPOC, and LGBTQ+ individuals, remain under-diagnosed.

Three ADHD Subtypes

Inattentive
Hyperactive/impulsive
Combined type

People with hyperactive-impulsive or combined-type show the most pronounced impulsive traits, leading to difficulty initiating tasks, careless mistakes and unfinished projects.

Impulsivity Defined

Impulsivity means acting spontaneously without fully considering the consequences. It can be thought of as choosing a short-term reward over a long-term gain, which can lead to making quick decisions that can lead to risky behaviours or poor choices.

Impulsive behaviour can manifest in various ways, In conversation it can look like interrupting or having trouble waiting your turn, while financially it might mean spontaneous spending without proper evaluation.

Causes for Impulsivity

Each area of your nervous has an important role to play in your day-to-day functioning.

The prefrontal cortex is largely responsible for self-control, while the amygdala is linked to emotional responses. The prefrontal cortex and amygdala constantly negotiate your actions.

When your amygdala is outweighing your prefrontal control, the logical voice might be quiet or absent, which makes it challenging to resist temptations.

Additionally, central to understanding impulsivity is the thalamus, which functions like a gatekeeper for behaviours.

In a typical brain, the thalamus detects a problem and communicates this to the frontal cortex. But when the thalamic gate is broken, your ability to inhibit responses may be.

While impulsivity is often associated with ADHD, not all impulsive behaviors necessarily indicate ADHD.

For instance, children may be impulsive because the prefrontal cortex still developing, usually up to your mid-to-late 20s, while the amygdala develops faster, leaving teenagers and young adults feeling overwhelmed by their emotions with low decision-making skills.

In adulthood, the rational aspects of the brain typically catch up, leading to improved impulse control.

However, certain factors can adversely affect the functioning of the frontal lobe in adulthood and hinder logical decision-making, including:

Brain Injury
Substance Abuse
Dementia
Hormonal or structural differences
Stressful environments or early childhood adversity

Why the ADHD Brain Struggles With Impulse Control

When impulsivity becomes more pronounced, it may be ADHD. In ADHD brains, impulsivity in ADHDers is linked to differences in brain structure and function, particularly in areas that govern executive functions, impulse control, and emotional regulation.

Delayed development or reduced activity in the prefrontal cortex, and a “faulty brake” in the thalamus, shrinks the pause between urge and action.

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.

For example, individuals 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.

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.

Real-World Signs of ADHD Impulsivity

Impulsivity can look very different from one person to the next. But here are some common ADHD impulsivity traits:

Interrupting conversations
Impulse shopping / reckless spending
Racing thoughts & rapid shifting from one topic to the next
Angry outbursts or losing your temper when you feel rejected.
Engaging in risky behaviors without regard for your safety.
Starting projects with no plan
Anxiety about waiting for a task
Easily giving in to distraction or temptation
Overeating or binge behaviour

For ADHDers, impulsivity can significantly impact various aspects of life, making it difficult to navigate social situations, maintain healthy relationships, or make thoughtful decisions.

Pause-Button Strategies for ADHD Impulsivity

Now that you understand a bit more about impulsivity, use these alongside any ADHD medications or therapy:

24-Hour or “STOP” Rule: For major decisions, commit to waiting a full day before making any decisions. If you can’t wait 24 hours, try the STOP method, a Dialectical Behavior Therapy (DBT) method that helps to reduce impulsive decisions. Stop what you are doing, Take a short break, Observe your thoughts, and Proceed mindfully. The pause allows you to fully assess the necessity and consequences of your actions.
Trigger-Mapping & Planning: Every single one of us has our weaknesses. Challenge yourself to identify environments (e.g., online sales, buffets) that spark impulses behaviours from you. Create a script of coping plans beforehand. For impulsive eating, this may involve eating a meal before attending.
Engage in Regular Exercise: Impulsive decisions may give you an immediate sense of gratification through the release of dopamine. Regular exercise is an effective way to increase dopamine levels and reduce stress naturally. Aim for 30 minutes, 3–5 times/week to reduce stress-driven urges to act on your impulses.
Visualize Consequences: Visual learners may find this helpful. Before acting on an impulse, picture best- and worst-case outcomes. Use these reflections to guide your decision-making process.
Alternative Actions List: For every impulsive thought, identify at least one alternative action. For instance, swap buying with walking. Keep a written menu of replacements. This practice helps you divert your energy towards more constructive pursuits and fosters a sense of control over your choices.
Active Mindfulness: Identify moments when impulsivity tends to arise. During these times, pause to engage your senses—five deep breaths or note five-things you see/hear/feel.
Self-Compassion Over Self-Criticism: Treat mistakes as opportunities to learn rather than self-criticize. Embrace this self-compassion journey, and celebrate progress.
Built-In Obstacles: Use barriers to prevent impulsive actions. Leave credit cards at home, set phone downtime, and use sticky-note reminders.
Imagine the Future: Visualize the potential outcomes of your decisions. Reflect on past impulsive behaviors to assess the likely consequences of similar actions now. Post images of goals (travel fund, degree, healthy lab results) where to guide your behaviours where impulses may arise.
Curate Your Support Circle: Be mindful of the company you keep. Spend more time with people who respect your boundaries and fewer people to encourage your impulsive behaviours.
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.
Structured Routines & Pomodoros: Establishing a consistent daily routine with regular times for daily activities to create a rhythm that minimizes distractions. By knowing what to expect, you’ll find it easier to stay focused on tasks.
Task Chunking: If you feel overwhelmed by large tasks, break them into smaller, manageable steps. Break “clean the kitchen” into micro-steps to prevent overwhelm, which can trigger impulsivity. Completing smaller tasks also provides a sense of achievement and boosts motivation along the way.
Visual & Digital Reminders: Use color-coded calendars, phone alerts, or object cues to keep priorities visible. To combat the uncertainty, incorporate a timer into your routine. Decide on a specific work period, followed by a scheduled break. This simple technique can help create clear boundaries and keep you focused on the task at hand.
Scheduled Breaks: 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. Rest before impulsivity spikes. Take time to stretch, hydrate, and reset.
Body Scans: Make it a habit to take inventory of your feelings and thoughts before acting on impulsive behaviors.
Accept Healthy Spontaneity: Recognize that not all impulsiveness is negative. Embrace your role as the adventurous friend or the innovative coworker while remaining mindful of the distinction between constructive and detrimental impulses.

Medication: One Piece of the Puzzle

ADHD medications may be an option for supporting ADHD impulsivity but they 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 right one.

Stimulants, non-stimulants may reduce impulsivity—but require medical supervision A 2021 article also 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.