ADHD and Understimulation

Are you feeling stuck, spaced out, or oddly restless even when everything seems fine on the outside? These might be signs of understimulation. This is a common experience for individuals with ADHD or other forms of neurodivergence. It is NOT laziness or lack of motivation. When you're understimulated, your brain isn’t getting enough input to stay engaged. It’s like trying to drive with no fuel in the tank. 

You might feel…

• Foggy or spacey

• Anxious or agitated

• Physically restless

• Like your mind is “shutting off” even though you’re trying

This can make everyday tasks feel frustrating or impossible, especially when they’re routine or low-interest.

How to Re-Engage Your Brain

Understimulation can be subtle but impactful. Fortunately, there are practical strategies that can help provide your brain with the stimulation it needs to remain focused and engaged.

Move Your Body

Even a short burst of movement (standing up, stretching, walking around the room). These motions can help reset your focus. Your body and brain are deeply connected.

Use Fidget Tools

Fidget toys, stress balls, textured objects, or even doodling can help you stay grounded and engaged while working or thinking.

Take Micro-Breaks

Instead of pushing through for long stretches, try short, frequent breaks. A quick 2-5 minutes to reset can help you come back refreshed.

Add Colour and Texture

Highlighters, sticky notes, textured pens, or anything tactile can make your work environment more ADHD-friendly and help you stay tuned in.

Try Sensory Boosters

Music, white noise, scented candles, or essential oils . These objects can stimulate your senses in a gentle, and helpful way that keeps your brain engaged.

Sometimes your brain needs more, not less. If you’ve been feeling overwhelmed or unmotivated, it doesn’t always mean you need to "calm down" or "try harder." Sometimes your brain is just craving more stimulation, and that's okay!Finding the right tools, and environment for your brain can make all the difference. Be kind to yourself, experiment with what helps, and know that you’re not alone.