## The Sensory-ADHD Connection Many people are surprised to learn that sensory processing differences often accompany ADHD. While not part of the diagnostic criteria, sensory sensitivities and sensory-seeking behaviours are extremely common in the ADHD population. Understanding this connection opens up a whole new toolkit for managing daily challenges. Your sensory system is constantly taking in information from the environment and from your own body. This includes the five senses you learned about in school, plus lesser-known senses like proprioception (body awareness) and vestibular sense (balance and movement). When you have ADHD, this sensory information may be processed differently, leading to either oversensitivity, undersensitivity, or a combination of both. ### Sensory Oversensitivity If you're sensory oversensitive, ordinary stimuli can feel overwhelming or even painful. You might find certain clothing textures unbearable, become irritated by background noise others don't notice, or feel overwhelmed in busy environments like shopping centres. Common signs of sensory oversensitivity: - Strong reactions to certain textures in clothing or food - Difficulty concentrating in noisy or visually busy environments - Feeling overwhelmed by strong smells - Need to cut tags out of clothing - Preference for dim lighting ### Sensory Undersensitivity and Seeking Conversely, some people with ADHD are sensory-seeking—they need more sensory input than typical to feel regulated. This might manifest as constant fidgeting, seeking out intense flavours or music, craving movement, or needing deep pressure to feel calm. ## How Sensory Regulation Affects Focus and Calm Your sensory state directly impacts your ability to focus, regulate emotions, and feel comfortable in your own skin. When your sensory needs aren't met, your nervous system shifts into a dysregulated state—either too activated (anxious, restless, irritable) or too deactivated (foggy, sluggish, disconnected). Think of sensory regulation like a thermostat for your nervous system. The right sensory input can bring you back into an optimal zone where focus comes more easily, emotions feel manageable, and you can engage with the world effectively. This is why many people with ADHD unconsciously develop sensory-based coping strategies. Tapping your foot during meetings, chewing gum while working, or needing background music to concentrate aren't random habits—they're your brain seeking the sensory input it needs to regulate. ### The Optimal Arousal Zone Everyone has an optimal arousal zone—a state of alertness where they function best. For people with ADHD, this zone can be narrow and harder to maintain. Sensory strategies help you stay in or return to this optimal zone. **Signs you're below optimal arousal:** - Feeling foggy or spacey - Difficulty initiating tasks - Yawning despite adequate sleep - Craving stimulation **Signs you're above optimal arousal:** - Feeling anxious or jittery - Racing thoughts - Difficulty sitting still - Sensory overload ## Sensory Tools and Strategies Different sensory channels offer different regulation possibilities. Experiment with various inputs to discover what works for your unique nervous system. ### Tactile (Touch) Strategies Touch is one of the most powerful regulators. Strategies include: **For calming:** Weighted blankets, weighted lap pads, soft textures, warm baths, gentle massage, smooth worry stones **For alerting:** Textured fidgets, cold water on face or wrists, rough textures, stress balls with resistance Many people benefit from keeping tactile tools at their workspace—a textured mousepad, a fidget toy in the desk drawer, or a soft item to touch during stressful calls. ### Proprioceptive (Deep Pressure and Heavy Work) Proprioception involves sensing your body's position and movement. Deep pressure and "heavy work" activities often have a calming, organising effect on the nervous system. **Proprioceptive strategies:** - Weighted blankets and vests - Carrying heavy items - Push-ups against a wall - Firm hugs or self-squeezing - Tight clothing or compression garments - Chewing crunchy or chewy foods ### Vestibular (Movement and Balance) Your vestibular system responds to head position and movement. Movement can be either calming or alerting depending on the type. **Calming movement:** Slow rocking, gentle swinging, swaying **Alerting movement:** Fast spinning, bouncing, jumping, running, dancing For desk-bound work, consider a wobble cushion, standing desk with balance board, or taking regular movement breaks. ### Auditory Strategies Sound profoundly affects focus and regulation: **For calming:** White noise, nature sounds, slow-tempo instrumental music, noise-cancelling headphones **For alerting:** Upbeat music, rhythmic sounds, binaural beats designed for focus Many people with ADHD find that the right background sound dramatically improves concentration. Experiment with different types to find what works for you. ### Visual Strategies Your visual environment affects your mental state: **For calming:** Dim lighting, minimal visual clutter, blue and green colours, nature views **For alerting:** Bright lights, colourful environments, movement in your visual field Consider your workspace setup—reducing visual clutter and optimising lighting can meaningfully impact focus. ## Building Your Sensory Toolkit The goal is to develop a personalised collection of sensory strategies you can deploy throughout your day. This toolkit should include options for both calming down when overstimulated and perking up when understimulated. ### Portable Tools for Daily Life Keep sensory tools accessible wherever you go: - A small fidget in your pocket or bag - Earplugs or noise-cancelling earbuds - Sunglasses for visual overwhelm - Chewing gum or mints - A smooth stone or soft fabric swatch ### Workspace Sensory Setup Design your workspace to support regulation: - Proper lighting (not too harsh) - Background sound system or headphones - Tactile tools within reach - Seating that allows some movement - Visual environment that's organised but not sterile ### Sensory Breaks Throughout the Day Schedule regular sensory breaks, especially during long work periods. A five-minute break to move, get cold water, or step outside can reset your nervous system and improve the next work session. ## When Sensory Issues Need Professional Support While self-help strategies are valuable, some sensory processing difficulties benefit from professional guidance. Consider seeking support if: - Sensory issues significantly impact daily functioning - You're unsure which strategies might help - Self-regulation feels impossible despite trying various approaches - Sensory overwhelm leads to meltdowns or shutdowns Occupational therapists specialise in sensory processing and can provide personalised assessment and treatment. Some ADHD coaches also incorporate sensory strategies into their practice. Understanding and addressing your sensory needs is a powerful component of ADHD management. When your nervous system is well-regulated, everything else—focus, emotional regulation, task completion—becomes more achievable.