Many People with ADHD report difficulties with sensory processing, despite the fact it isn’t considered part of an ADHD diagnosis. In this blog, we take a closer look at sensory processing in ADHD, exploring why some people struggle with it, how it shows up, and what can help.
Sensory processing is the way we experience the world through our senses. As we move through life, we’re constantly taking in sights, sounds, smells, and textures that our brain has to make sense of and interpret. As we process this information, our brain takes the raw data from the environment and turns it into an action.
We all have our own unique experience of sensory processing. For some, it happens smoothly in the background, making it easy to focus and adapt to daily life. For others, making sense of all these inputs can be more difficult.
We know that ADHD and sensory processing challenges often go hand-in-hand. While sensory processing issues aren’t included as diagnostic criteria for ADHD in the DSM-5, research shows that people with ADHD frequently experience higher levels of sensory sensitivity, avoidance, and seeking behaviours. There are some different possibilities for why this might be:
When it comes to sensory processing, it’s not just too much external stimuli that can cause difficulties for people; too little can be an issue too. Here’s the difference:
Hypersensitivity is having an over-responsiveness to sensory input. Someone who is hypersensitive will feel sensations more intensely than others. This can mean everyday sensory experiences of light, sound, smell, touch, and taste can be overwhelming and uncomfortable.
In contrast, hyposensitivity means an under-responsiveness to sensory input. People with hyposensitivity find it harder to notice everyday sensory experiences. As a result, they may naturally seek out intense sounds, textures, tastes, or smells to help their brain feel alert or satisfied. People with hyposensitivity can also face challenges with things like understanding personal space, recognising when their name’s being called, or noticing pain and hunger.
While some individuals have one or the other, it’s also possible to have a mix of the two.
Did you know? Hyper- and hyposensitivity are both common in autism. These sensory difficulties are said to affect around 45–95% of autistic people.
There’s no universal experience of sensory overload in ADHD. However, ADHD individuals with hypersensitivity difficulties tend to report things like:
If you’re facing sensory processing difficulties that are interfering with your daily life, it’s really important that you get support to manage them. Instead of hiding your sensory issues or playing them down, open up to someone you trust. This might be an ADHD professional, manager, lecturer, or even a family member. It’s much easier to work through different solutions when you know you have someone by your side. As well as seeking support, you may want to try the following tips:
It’s a good idea to keep track of situations or sensations that leave you feeling overwhelmed. This can help you to recognise patterns and plan ahead. You can also try writing down the types of sensory input that help you feel calm and relaxed so that you can seek them out in stressful moments.
When it comes to your environment, seemingly small changes can make a big difference for reducing sensory demands. You might benefit from using noise-cancelling headphones, choosing looser or softer-feeling clothes, reducing visual clutter, adjusting lighting, or taking regular breaks from busy environments. If you’re at work or university, it’s best to let them know what you find tricky, so they can help you make some adjustments.
If you’re someone who craves sensory input, try to swap out less useful habits for healthier alternatives. Lots of people find they’re able to satisfy their brain’s need for stimulation with activities such as regular exercise, fidget tools, chewing gum, listening to music, or taking movement breaks.
Finally, don’t forget to watch your stress levels. Sensory processing challenges often become more noticeable when you’re stressed and anxious. Practise taking regular breaks at work or uni, getting enough sleep, and giving yourself time to recharge. These are all things that can help you to reduce the likelihood of becoming overwhelmed.
Extraneous stimuli are sights, sounds, smells, or other sensory information that aren’t relevant to the task you’re trying to focus on. While most people naturally filter out things like background conversations or electrical static, people with ADHD often find these distractions much harder to ignore. This can make it more difficult to concentrate and may contribute to ADHD sensory overload.
No. Although ADHD and autism can both involve sensory processing differences, they aren’t exactly the same. Sensory difficulties are part of the diagnostic criteria for autism, whereas they aren’t included in the diagnostic criteria for ADHD. However, people with ADHD commonly experience hypersensitivity, hyposensitivity, sensory seeking, and sensory overload. It’s also possible for someone to have both ADHD and autism, meaning their sensory experiences may overlap.
Yes. While sensory processing differences don’t necessarily disappear, many people find they become much easier to manage once they understand their triggers and develop coping strategies. Simple changes to your environment, learning when to take breaks, managing stress, and getting the right support can all help reduce sensory overload and make day-to-day life feel more manageable.
Our small but mighty team builds leading-edge software that people love. We pride ourselves on a user-led approach to product design. The voice of the customer shapes what we create and that’s exactly how great assistive tech should be made.
There’s a lot of confusion when it comes to understanding ADHD in men. In this helpful guide, we explore different types…
Ever find yourself replaying thoughts over and over again in your mind? Perhaps you wish you could just scream “STOP” and…
National Wellness Month is a great opportunity for organisations to prioritise staff wellbeing. But celebrating it doesn’t mean the same “wellness”…
