What are the Effects of ADHD on Sensory Seeking or Avoidance?

(e.g., needing white noise, disliking bright lights)

Introduction

When people think of ADHD (Attention-Deficit/Hyperactivity Disorder), they often picture someone who struggles with focus, organization, or impulsivity. While these are hallmark features, there’s another side to ADHD that’s less frequently discussed—its impact on sensory processing.

Many adults with ADHD find themselves drawn to certain sensations (sensory seeking) or avoiding them altogether (sensory avoidance). These behaviors are not random; they are often linked to the way the ADHD brain processes and responds to sensory input.

Understanding sensory seeking and avoidance in ADHD can:

• Reduce everyday frustration

• Improve comfort in personal and work environments

• Enhance emotional well-being and productivity

ADHD and Sensory Processing: The Hidden Link

Although ADHD is not classified as a Sensory Processing Disorder (SPD), research suggests that sensory processing differences are common in individuals with ADHD.

Why the ADHD Brain Experiences Sensory Differences

1. Neurological Filtering Issues – The brain’s “filter” for sensory input (often managed by the reticular activating system) can be less efficient, meaning people with ADHD may notice too much—or too little—information at once.

2. Dopamine Regulation – ADHD is associated with lower baseline dopamine activity, which affects motivation, attention, and sensory engagement. Seeking stimulating environments can boost dopamine levels.

3. Hyperarousal and Hypoarousal States – Some individuals have heightened responses to sensory input (hyperarousal) while others have dulled responses (hypoarousal). Both can occur in the same person depending on the situation.

4. Emotional Regulation Connection – Sensory experiences can strongly influence mood. Overload may cause irritability or anxiety, while lack of stimulation can lead to restlessness or boredom.

   
   

Sensory Seeking in ADHD

Sensory seeking refers to actively pursuing sensations that provide stimulation, comfort, or alertness. This is common in people with ADHD who may need more sensory input to maintain focus.

Common Sensory-Seeking Behaviors in Adults with ADHD

• Auditory – Playing background music or white noise to concentrate; preferring coffee shops or busy places to work.

• Tactile – Using textured objects like stress balls or fidget cubes; enjoying deep pressure (weighted blankets, tight hugs).

• Visual – Watching videos or having a TV on in the background while working; being drawn to vibrant colors and patterns.

• Movement-Based – Pacing while on calls, rocking in chairs, tapping feet or hands; choosing active hobbies.

• Olfactory and Taste – Seeking strong flavors, spicy foods, or aromatic scents.

Why Sensory Seeking Helps Some with ADHD

• Boosts dopamine and norepinephrine for better concentration.

• Prevents the brain from “shutting down” in low-stimulation settings.

• Creates a self-regulating environment that feels comfortable and engaging.

Examples in Daily Life

• Using a standing desk with a wobble board to stay focused.

• Chewing gum during long meetings.

• Working with colorful visuals and highlighters to make tasks more engaging.

Sensory Avoidance in ADHD

Sensory avoidance happens when certain sights, sounds, textures, or smells feel overwhelming or distressing, prompting a person to avoid them.

Common Sensory-Avoidance Behaviors

• Auditory – Avoiding loud concerts, crowded bars, or open-plan offices; wearing noise-canceling headphones.

• Visual – Dimming computer screens; wearing sunglasses indoors when lights are too bright.

• Tactile – Cutting tags out of clothing; avoiding fabrics that feel scratchy; refusing tight-fitting outfits.

• Olfactory and Taste – Feeling nauseated by strong perfumes, cleaning chemicals, or certain food smells.

Why Sensory Avoidance Occurs in ADHD

• Overactive Sensory Processing – The brain may process normal stimuli as too intense, leading to overstimulation.

• Emotional Overload – When combined with stress or fatigue, sensory input can trigger irritability or shutdown.

• Focus Interruption – Unpleasant sensations can pull attention away from important tasks.

Examples in Daily Life

• Choosing quiet cafes over noisy coworking spaces.

• Asking friends to meet during the day instead of at loud nightclubs.

• Removing clutter and minimizing decorations in a workspace to avoid distraction.

The Overlap: Switching Between Seeking and Avoidance

Interestingly, many adults with ADHD experience both sensory seeking and sensory avoidance, depending on context and state of mind.

Example:

• At home, you might need loud background music to stay focused.

• In a crowded mall, that same level of sound could feel overwhelming.

This dynamic sensory profile means flexibility and self-awareness are crucial for self-management.

How Sensory Processing Shapes Daily Life with ADHD

Workplace Impact

• Sensory seekers may thrive in environments with background noise and visual stimulation.

• Sensory avoiders may need noise-canceling tools, filtered lighting, and minimal visual clutter.

Social and Relationship Dynamics

• Friends and partners may misinterpret avoidance as being antisocial.

• Sensory seeking behaviors (like fidgeting or pacing) may be misunderstood as restlessness or impatience.

Emotional Health

• Prolonged sensory overload can lead to anxiety, irritability, or physical tension.

• Lack of needed sensory input can cause fatigue, boredom, and demotivation.

Strategies for Managing Sensory Needs

For Sensory Seekers

• Incorporate controlled sensory tools: fidgets, textured fabrics, weighted blankets.

• Use auditory stimulation: playlists, ambient sound apps, or white noise machines.

• Schedule movement breaks: stretching, walking, or light exercise between tasks.

For Sensory Avoiders

• Modify the environment: adjust lighting, reduce background noise, and control temperature.

• Wear sensory shields: sunglasses, hats, noise-canceling headphones.

• Set boundaries: politely decline invitations to environments that are overwhelming.

For Mixed Profiles

• Keep portable sensory kits with both calming and stimulating items.

• Learn self-monitoring techniques to recognize when you need more or less input.

• Experiment to find your optimal stimulation level for different activities.

Professional Help and Resources

If sensory needs significantly disrupt work, relationships, or self-care, a qualified occupational therapist (OT) with ADHD experience can:

• Conduct a sensory profile assessment.

• Recommend personalized coping strategies.

• Suggest adaptive equipment and workplace accommodations.

Additionally, ADHD coaches and therapists can integrate sensory regulation strategies into time management, focus improvement, and stress reduction plans.

Conclusion

Sensory seeking and avoidance are important yet often overlooked aspects of ADHD. Whether you’re turning on white noise to work or dimming the lights to feel calm, these behaviors are part of how your brain navigates the world.

By understanding your unique sensory profile, you can create an environment that supports focus, reduces stress, and enhances daily life—making it easier to thrive at home, at work, and in social settings.