ADHDers can encounter sensory challenges, especially when it comes to learning how to manage the intensity of certain sensory experiences! While on one hand, experiencing sensory intensity can be a joy and a strength, on the other it can also lead to overwhelm or get in the way of needs, desires or other responsibilities.
Sensory challenges can look like many different things including: feeling overstimulated in loud places, struggling to focus in cluttered environments, or experiencing aversion or irritation in response to certain textures. Understanding how sensory tools can make daily life smoother is an important step toward thriving.
What Are Sensory Supports for ADHDers?
Sensory supports are tools, strategies, or activities designed to help regulate or modulate the way we process sensory input. For ADHDers, these supports can help create balance and make it easier to focus, stay calm, or feel more in control. Whether it’s touch, sound, sight, smell, or movement, sensory supports can be adjusted to meet an ADHDer’s specific needs.
Popular Sensory Tools for ADHDers
There are plenty of options for managing sensory challenges. Here are some of the most helpful tools:
Noise-Canceling Headphones
Overwhelmed by noise? Noise-canceling headphones block out background sounds, creating a quieter space to think and concentrate. There’s also channeled earplugs that reduce background noise or regular earplugs that reduce overall noise.
A study published in Frontiers in Psychology (2018) found that noise-canceling headphones can significantly improve task performance and reduce auditory distractions, particularly for adult individuals sensitive to noise in an open-plan office.
Fidget Items
Fidget spinners, stress balls, and putty can keep your hands busy while your brain focuses. Recently, Frontiers in Psychiatry (2024) published another study that showed that movement, such as fidgeting, can enhance sustained attention on cognitive tasks in ADHD folks, making these tools especially valuable during longer durations.
Weighted Blankets
The deep pressure from a weighted blanket can bring a sense of calm and help ease restlessness. Using a type of sense called proprioception – the sense of depth of pressure in the body, can for many people be soothing to the nervous system. A systematic review in the American Journal of Occupational Therapy (2020) highlighted the benefits of weighted blankets for reducing anxiety and promoting relaxation in people with sensory processing differences.
The Role of Movement in Regulation
Many ADHD people thrive when they incorporate movement into their routines. Research shows that physical activity can significantly improve attention, executive functioning, and emotional regulation in ADHDers. A study published by Dinu & Singh (2023) found that short bursts of exercise, even as little as 10 minutes of either cycling or mind-body approaches such as yoga and tai chi can boost focus and cognitive performance in adults.
Activities like walking, stretching, jumping jacks or dancing can release built-up energy and improve focus. For example:
- Desk Bikes or Treadmill Desks: These tools enable movement while working, helping to sustain concentration and reduce restlessness. It is also said that active workstations could enhance productivity and mental alertness in ADHDers.
- Balance Boards or Yoga Balls: Engaging in activities that promote balance and core strength not only offers a physical outlet but also stimulates areas of the brain linked to attention regulation.
By integrating movement into your day, you may find it easier to manage energy levels, regulate emotions, and stay productive. Tailoring physical activity to your preferences can make it an enjoyable and effective part of your routine.
Creating a Sensory-Friendly Environment
Making small adjustments in your home or workspace can have a big impact. Here are some ideas:
Lighting: Soft, warm or natural lighting can reduce eye strain and help create a calming atmosphere. Avoid harsh or bright lights that can feel overwhelming.
Organized Spaces: Cluttered rooms can make it harder for some folks to concentrate. Consider using storage bins or trays to keep things tidy.
Soothing Scents: Preferred smells like essential oils, or neutral options like unscented soaps or lotions can add a calming effect. Be mindful of overpowering fragrances, as they might be overstimulating.
Textures or temperatures: Keeping handy an extra set of clothing that is looser and cooler with fabrics that feel pleasant to neutral, extra layers of blankets or sweaters, and even ice packs or heating pads can make a big difference when accessible and needed!
Sensory Breaks for Better Focus
Sensory breaks—short pauses to reset your body and mind—are another way to manage ADHD sensory challenges. These can be as simple as:
- Stepping outside for fresh air.
- Playing with a fidget tool.
- Taking a few deep breaths.
- Switching to sensing a different temperature or texture
By permitting yourself to pause or shift, you allow your senses to reset and return to tasks with renewed focus.
Personalized Support for Different Needs
Not every sensory support will work for everyone. It’s important to explore what fits your unique preferences. For example:
- If sounds are particularly distracting, start with headphones or white noise machines.
- If textures matter, experiment with weighted blankets or soft fabric items.
- If movement helps, try active tools like wobble cushions or resistance bands.
- If smell feels intense or bothersome, try switching to unscented soaps, lotions or products
With time and experimentation, you can create a personalized toolkit that helps you manage ADHD sensory experiences effectively.
Seeking Professional Guidance
It may be helpful to work with either a licensed Occupational Therapist (OT) or licensed Psychotherapist who is an ADHD specialist. These professionals can provide tailored recommendations based on your specific support and sensory needs. They’re trained to look at how your senses respond and suggest strategies or adjustments to build more balance and harmony in your daily life.
Choosing someone who is Neurodivergent affirming or Neuroaffirming in their approach can also make a big difference when seeking support. You may notice professionals who use words like ADHD “deficits”, neurodevelopmental “disorder” or “delays” which are more pathologizing in nature. Working with a professional who uses person first language and isn’t viewing your experience as pathological or wrong can help you feel respected in your lived experience and needs. How a professional uses non-judgment when supporting you with your struggles can also have a positive impact on your relationship to you and making sense of your experience too.
Final Thoughts
You don’t have to figure it all out alone. Life can feel easier and even more enjoyable when you discover how to best support your sensory needs. Whether it’s noise-canceling headphones to block distractions, short sensory breaks to reset from overstimulation, or movement to release extra energy, small changes can lead you to feel better balance and focus more often. Getting help from a Neuroaffirming Occupational Therapist or Psychotherapist who specializes in supporting ADHDers can support you in discovering your sensory needs and exploring new sensory supports. Some research suggests that up to 10% of our adult population have sensory processing differences and need support! So please know that you are not alone and something challenging you tend to feel may be more common than you think.
Take time to find what works best for you through trying new things and reflecting upon your experience, and even taking notes about what you discover. Everyone’s sensory needs are different, and finding tools or habits that really help you feel empowered and approach these difficulties with confidence. With self-awareness and support, you can build routines and use supports that help you to thrive.
