Impulsivity

What's the deal with

Impulsivity

and ADHD?

Impulsivity is defined as the tendency to act before thinking, or the inability to delay gratification, and is one of the most common and well-known symptoms of ADHD. Not everyone with ADHD struggles with impulsivity, though it can show up at any stage of life, from childhood to adulthood, and may be “better” or “worse” at different ages and in different contexts.

Of the three ADHD subtypes, the hyperactive type - representing about 8% of people with ADHD - is most likely to struggle with impulsivity. The combined type, representing about 70% of people with ADHD, is also likely to experience some challenges with impulsivity.

What it looks like:

Impulsivity can look very different from one person to the next. Sometimes called “a lack of self-control” or “lack of willpower” by others, common examples of impulsivity include:

interrupting
overspending money
overeating
outbursts of anger
risky behavior
starting tasks without planning first
difficulty controlling racing thoughts
easily giving in to distraction or temptation
frequently shifting topics in conversation

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The science:

Scientists aren't completely sure what causes impulsivity in ADHD, but they have two main ideas:

The brain's "filter" isn't working properly:
- In most people, a part of the brain called the thalamus acts like a filter.
- It sends "start" or "stop" messages to the brain's control center (the frontal cortex).
- In people with ADHD, this filter is slower, so they might act before realizing they shouldn't.
There's an imbalance in the "feel-good" chemical:
- Dopamine is a brain chemical that affects many things, including attention, mood, and motivation.
- It's often called the "reward chemical" because it makes us feel good when we do certain things.
- People with ADHD usually have less dopamine than others.
- When they do experience a surge of dopamine, it feels extra good, which can lead to impulsive behavior to get more of that good feeling.

These two factors may help explain why people with ADHD often act without thinking first. It’s highly likely that both are involved to some extent.

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References:

https://www.ncbi.nlm.nih.gov/books/NBK441838/

https://pubmed.ncbi.nlm.nih.gov/25748775/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1892795/

https://www.healthline.com/health/adhd/adhd-impulsivity#1

https://www.verywellmind.com/adhd-symptom-spotlight-impulsivity-5443083

https://www.simplypsychology.org/impulsivity-in-adhd.html

https://www.additudemag.com/adhd-impulse-control-social-spending/

https://js.sagamorepub.com/index.php/pe/article/view/10563

https://www.nature.com/articles/s41598-023-36351-6

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What you can do:

Reducing impulsivity in ADHD begins with developing a deeper understanding of how it shows up for you. Here are some questions to get you started:

What kind of impulsive behaviors are you engaging in?
What are the triggers for your impulsivity? Are there certain situations or contexts where you tend to be more impulsive? Are some emotions more likely to lead to impulsive behaviors?
How does your body feel in the moments leading up to impulsive behavior? Pay attention to muscle tension, heat, posture, how hard or quick you’re breathing, etc.
Have others given me feedback about impulsivity? Ask friends, family, or other trusted individuals to point out impulsive tendencies.

Once you are more aware of the causes, you can begin crafting individual strategies to match each trigger. Some of the strategies you may find helpful include:

Remove or reduce triggers. If you notice that you tend to agree to things before taking the time to consider if you really have the time and energy for them, practice saying, “Well, let me think about that,” and take a few deep breaths before proceeding.
Create a gap between impulse and action. For example, delete payment information from your browser. If you have to get up and find your wallet, it gives you additional time to consider whether you really need to spend the money.
Practice mindfulness. Mindfulness not only reduces stress, which can help with impulsivity - it also strengthens the part of your brain responsible for impulse control.
Create a plan. If you know in advance, “every time x happens, I will do y,” and you practice it over and over in non-stressful situations, it will become easier to do when the trigger comes up “in real life.”
Practice delayed gratification. For example, you might do regular “science experiments” with yourself, in which you ask, “how long can I hold off this time?” and keep a record, trying to beat it with each repetition. This is especially suitable for impulse purchases, snacking, etc.
Practice self-care. Certain things make anyone more impulsive, with or without ADHD - like being tired, hungry, or stressed. Ensuring you’re eating regularly, getting enough sleep, and managing other stressors reduces the likelihood of impulsivity. Exercise, too, has been proven to reduce impulsivity in ADHD.

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Go deeper:

Emotional Regulation and ADHD

Impulsivity in Action: Why ADHDers Struggle with Response Inhibition

Best Mindfulness Resources: ADHD Coach Favorites

Does Mindfulness REALLY Help With ADHD?

Best Mindfulness Hacks for ADHD Adults

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Burnout

Hyperfocus

Rejection Sensitivity (RSD)

Procrastination

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