Create Your Comfort Zone: Become Sensory Savvy with ADHD

You’ve probably heard people say, “Get out of your comfort zone!” Sure, that’s great advice for growth. But when it comes to sensory needs, the key is to actually get into your comfort zone!

Think of it like this: If you’re working in an environment that doesn’t fit your sensory preferences (like loud noises, bright lights, or uncomfortable textures), it’s hard to focus or stay productive.

Remember the story of the princess who felt a tiny pea under a stack of mattresses? That’s relatable for many of us with ADHD!

Even small discomforts—like scratchy tags, glaring lights, or distracting sounds—can throw off our focus. But with the right strategies, you can take control of your environment and your productivity.

Let’s explore how to create your ideal comfort zone so you can thrive, and learn how ADHD coaching can support you along the way!

Discover Your Ideal Sensory Environment

Take a moment to think about how each of these factors affects you. What works best for you?

• Lighting: Natural light, soft/dim lighting, or bright overhead lights?

• Temperature: Cool and breezy? Warm and cozy? Neutral?

• Sound: Total quiet, background noise like a coffee shop, or nature sounds?

• Movement: Sitting, standing, bouncing on a ball, or walking on a treadmill?

• Taste: Gum, mints, carbonated drinks, or crunchy snacks?

• Touch/Tactile: Weighted blankets, soft textures, or no-touch environments?

• Smell: Subtle scents, aromatherapy, or scent-free spaces?

• Visuals: Minimal distractions, blue-light glasses, or visual timers?

• Alone or With People? Do you work better solo, in small groups, or in busy environments?

  
  

By understanding your preferences, you can create a sensory-friendly comfort zone that helps you stay calm, focused and productive.

Want hands-on help navigating sensory challenges and figuring out where you work best? Click here to schedule a complimentary session with an ADHD coach!

Looking to dive deeper into your sensory preferences to set yourself up for success? Sign up for our email and receive our FREE Sensory Savvy Success Guide!

Resources

• Discover Your Sensory Preferences: The Complete Checklist- Dr. Megan Anne Neff, www.divergentinsights.com

• Sensory Processing Tips and Strategies, www.hes.ie 

• Activities to Provide Sensory Input, http://www.childrenstherapyteam.com/wp-content/uploads/2016/01/Star-Sensory-Handout.pdf 

• Eight Senses and ADHD, www.gems4health.com 

• ADHD and Sensory Overload: Understanding the Connection, Alice Gendron, www.theminicoach.com  

• The Unexpected Consequences off Sensory Overload in ADHD and it’s Hidden Impacts, Dr. Megan Neff, www.neurodivergents.com   

• The Link Between ADHD and Sensory Processing: How to Manage Sensory Overload, Dr. Carey Claney, www.relationalpsychgroup.com  

• ADHD and Sensory Overload, Overstimulation in a Fast- Paced World- www.add.org 

• ADHD and Sensory Processing, www.thinkadhd.co.uk