Sensory Savvy Series: Understanding ADHD and Sensory Processing

Be Sensory Savvy—Especially if You Have ADHD!

Did you hear about Otto, the octopus? He climbed up the wall of his tank and shot water at a bright light that was bothering him! Otto even threw rocks at the glass to rearrange his surroundings.

Sound familiar? If you have ADHD, you might relate to Otto. Many of us with ADHD experience sensory quirks that impact how we interact with the world around us.

Let’s explore how ADHD and sensory processing are connected and what you can do to stay calm, focused and productive.

What Is Sensory Processing in ADHD?

Sensory processing refers to how your brain interprets and responds to sensory information like:

• Sights (e.g., bright lights)

• Sounds (e.g., loud music or background noise)

• Textures (e.g., scratchy clothing)

• Smells (e.g., strong perfumes)

• Movement

For people with ADHD, sensory preferences are common because of differences in brain structure and chemistry. Even if you don’t have Sensory Processing Disorder (SPD), you may experience sensory sensitivities that affect your daily life.

The 8 Senses and ADHD

Most of us know about the five basic senses: sight, hearing, touch, taste and smell. But did you know there are three additional senses that play a big role in how we process the world?

1. Proprioception (Your Body’s GPS)

• This sense helps you know where your body is in space.

• Example: Closing your eyes and touching your nose.

2. Vestibular Sense (Balance and Movement)

• This system in your inner ear helps with balance, posture and eye alignment.

• Example: Balancing on an exercise ball.

3. Interoception (Internal Awareness)

• This sense helps you interpret your body’s internal signals.

• Example: Recognizing hunger pangs or feeling thirsty.

Understanding these senses is key to managing ADHD sensory challenges effectively.

ADHD and Sensory Processing Challenges

People with ADHD often experience sensory input differently, falling into two categories:

1. Hypersensitive (Overwhelmed by Sensory Input)

If you’re hypersensitive, your brain is processing too much sensory information at once, which can feel overwhelming.

Signs of Sensory Overload in ADHD:

• Bright lights feel glaring or uncomfortable.

• Loud noises or chaotic environments are stressful.

• Scratchy tags or rough textures are unbearable.

• Strong smells (like perfume) make you feel nauseous.

What Happens During Sensory Overload?

Sensory overload can trigger:

• Anxiety

• Stress

• Restlessness

• Difficulty focusing

It’s also strongly tied to emotional regulation, which is why it can cause sudden emotional outbursts.

2. Hyposensitive (Seeking Sensory Input)

If you’re hyposensitive, your brain craves more stimulation to stay focused.

Signs of Sensory-Seeking Behavior in ADHD:

• Using textured fidgets or stretchy bands.

• Wearing vibrating sleeves or chewelry.

• Craving movement, like bouncing on a ball or pacing.

  
  

Questions to Help You Identify Your Sensory Needs

• Are you hypersensitive or hyposensitive?

• What environments feel challenging for you?

• What sensory strategies help you feel calm and focused?

Understanding your sensory preferences is the first step to creating a comfortable and productive environment.

Simple Strategies to Manage Sensory Overload or Sensory-Seeking Needs

For Sensory Overload:

• Use noise-canceling headphones to block out background noise.

• Dim bright lights or use softer lighting.

• Try deep breathing exercises to calm your nervous system.

• Use weighted blankets or deep pressure tools for comfort.

  
  

For Sensory-Seeking Needs:

• Incorporate movement into your day, like bouncing on an exercise ball.

• Use fidgets, sensory chew tools or vibrating aids.

• Engage your proprioceptive sense with activities like yoga or stretching.

  
  

These strategies can help you stay in control of sensory challenges and improve your focus.

How ADHD Coaching Can Help You Manage Sensory Challenges

Struggling with sensory overload or constantly seeking stimulation? You’re not alone. Sensory issues and ADHD often go hand-in-hand, but you don’t have to face them alone.

An ADHD coach can help you:

• Identify your sensory preferences.

• Develop strategies to reduce sensory overwhelm.

• Create a daily routine that works with your brain, not against it.

With coaching, you can build tools to manage sensory challenges and thrive in your everyday life!

Take the First Step Toward Sensory Success!

Ready to take control of your sensory needs and boost your focus? Click here to schedule your FREE ADHD coaching session today!

Stay Tuned for More ADHD Sensory Tips!

This is just Part One of our Sensory Savvy Series. In the next installment, we’ll show you how to create your personal comfort zone for ultimate focus and relaxation.

Resources for ADHD and Sensory Processing

• Eight Senses and ADHD – Gems4Health.com

• ADHD and Sensory Overload: Understanding the Connection – Alice Gendron, TheMiniCoach.com

• The Unexpected Consequences of Sensory Overload in ADHD – Dr. Megan Neff, DivergentInsights.com

• The Link Between ADHD and Sensory Processing – Dr. Carey Claney, RelationalPsych.group

• ADHD and Sensory Overload in a Fast-Paced World – ADD.org

• ADHD and Sensory Processing – ThinkADHD.co.uk