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Ever walked into a crowded store and felt like your brain was bombarded by a million sounds, colors, and smells all at once?
Or maybe your shirt tag feels like it’s made of fire ants?
Welcome to the sensory side of ADHD, where the world can often feel like too much. all. the. time.
For adults with ADHD, managing sensory sensitivities is an ongoing challenge and acceptance battle—but with the right tools and strategies, you can cope without feeling like you need to hide under a blanket (though, hey, no shame in that game either).
Let’s explore the sensory sensitivities common in ADHD and how to handle the overload in a way that works for you.
What Are Sensory Sensitivities in ADHD?
Sensory sensitivities in ADHD aren’t just about being picky; they’re about how your brain processes external stimuli. Sounds might seem louder, lights brighter, textures more irritating, or even smells more overwhelming. These sensitivities aren’t just “quirks”—they can impact focus, mood, and your ability to navigate daily life.
Why does this happen? The ADHD brain has trouble filtering out irrelevant stimuli, so what’s background noise to someone else might feel like an unignorable distraction to you. And when your brain is already busy managing executive dysfunction, that extra noise can be a lot.
Common Sensory Challenges in ADHD
Adults with ADHD often experience sensory overload in one or more of these areas:
Auditory Sensitivity: Sounds like ticking clocks, chewing, or background chatter can be extremely distracting or irritating.
Visual Sensitivity: Bright lights or too much visual clutter can make it hard to focus.
Tactile Sensitivity: Clothing tags, tight or rough fabrics, and even temperature changes can feel uncomfortable or painful.
Smell and Taste Sensitivity: Strong smells (like perfumes) or certain food textures can feel overwhelming and repulsive.
If this sounds familiar, you’re not alone—many adults with ADHD report experiencing one or more of these sensory challenges.
Coping Strategies for Sensory Overload
While we can’t exactly make the world less sensory, there are plenty of ways to manage the overload and make your environment more ADHD-friendly. Here are some strategies to help you cope:
1. Create Your Own Sensory “Safe Zones”
Whether it’s at home, work, or on the go, having a sensory “safe zone” where you can retreat when things get overwhelming is essential.
This might be a quiet room with dim lighting at home, noise-canceling headphones at the office, or even carrying a small sensory toolkit with items like fidget toys or textured fabrics.
Your brain needs regular breaks from the sensory bombardment of daily life, so carve out spaces where you can recharge.
2. Use Noise-Canceling Headphones or Earplugs
Auditory sensitivity is a common issue for adults with ADHD, and noise-canceling headphones can be a game-changer.
Whether you’re dealing with constant office chatter or need to tune out city noise, these headphones help reduce external distractions so you can focus on what matters.
Bonus tip: If noise-canceling headphones are too bulky, try earplugs (like these) for situations where the sound feels overwhelming. I use mine all the time and they have saved my sanity MANY times over.
3. Opt for Dimmer, Softer Lighting
Bright lights, especially fluorescent ones, can be overstimulating for ADHD brains.
If possible, choose softer lighting options for your workspace or home environment. Natural light is ideal, but if that’s not an option, try using lamps with warm-toned bulbs.
If you’re dealing with harsh office lighting or bright environments you can’t control, you can try tinted glasses or light-filtering shades.
These can help reduce the strain on your eyes and prevent that overwhelming “too-bright” feeling from taking over.
4. Simplify Your Visual Space
Clutter and overly busy environments can feel like a sensory onslaught for people with ADHD. Decluttering your space—or at least creating a visually appealing area—can make a huge difference in your ability to focus.
Try organizing your workspace with minimal decorations, neutral (or joy-inducing) colors, and keeping only the essentials within sight.
Even a small “visual detox” can help your brain focus more effectively, turning your space into a happy, productivity haven instead of a sensory overload zone.
5. Get Comfortable with Your Clothing
Tactile sensitivity can make getting dressed in the morning a nightmare if your clothes don’t “feel right.” Scratchy fabrics, tight waistbands, or even seams can make it hard to concentrate on anything else.
The solution? Prioritize comfort over fashion when possible.
Look for soft, seamless clothing, tagless shirts, and fabrics that feel good on your skin. It’s worth investing in clothes that make you feel comfortable throughout the day, allowing you to focus on bigger things than how much that shirt bothers you.
6. Manage Smell and Taste Sensitivity
If you’re sensitive to strong smells or particular food textures, try to create boundaries around these triggers. For example, if strong perfumes bother you, consider asking coworkers to avoid wearing them, or carry an essential oil or scented lotion you do enjoy to counteract unpleasant smells.
When it comes to taste sensitivity, give yourself permission to avoid foods that have textures you can’t tolerate. There’s no shame in finding alternative foods that are more sensory-friendly.
7. Mindfulness and Breathing Techniques
When sensory overload strikes, one of the quickest ways to ground yourself is through mindfulness and breathing techniques. Taking deep, slow breaths can help regulate your body’s stress response, and focusing on your breath can redirect your attention away from the overwhelming stimuli.
You don’t need to meditate for hours—just a minute or two of focused breathing can make a significant difference in calming the brain and giving you back a sense of control.
8. Sensory “Diets” and Structured Breaks
Think of a “sensory diet” as feeding your brain the right kinds of sensory inputs in regular, manageable doses.
This could be incorporating short breaks throughout the day to decompress, using fidget tools, or even doing stretches to release built-up tension in your body.
By giving your brain a steady rhythm of stimulation and relaxation, you can better manage sensory overload over time.
Sensory Overload Doesn’t Have to Overpower You
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