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Adult ADHD: Impulse Control

Published by Elle on September 9, 2023

Controlling Our Impulses:

Lower impulse control is a symptom of ADHD. This is easier to notice in children that have ADHD, but is also a prevalent struggle for adults with ADHD. Impulses look different at 10 then they do at 40.

Ten year old Jack calls his teacher a jackass and is sent to the principal’s office. Forty year old Jack calls his boss a jackass and he is fired.

So by middle age a person suffering from ADHD has learned a lot of lessons but the struggle to control impulsive reaction is still present.

How to help?

Having a lower bar for impulse control can be managed with strategies that increase self-awareness and focus on decision making.

10 Tips to Curb Impulsive Action

  1. Pause and Reflect: When you feel the urge to act impulsively, take a moment to pause. Ask yourself if the ensuing action aligns with your goals and values.
  2. Count to Ten: Counting to ten before acting can give you a brief window to consider if your action is impulsive or intentional.
  3. Distract Yourself: Engage in an activity that diverts your attention away from the impulse. This can help the impulse lose its intensity.
  4. Mindfulness and Meditation: Practice being mindful. Activities such as meditation can help you become more aware of your thoughts and impulses without immediately acting on them.
  5. Create Delays: Give yourself a buffer before acting on impulsive desires. Delaying gratification can lessen the impulsive urge.
  6. Use Positive Reinforcement: Reward yourself when you successfully manage impulses. This reinforces self control.
  7. Identify Triggers: Recognize situations, emotions or environments that trigger impulsive behavior. Avoid or prepare for these triggers.
  8. Set Clear Goals: Having clear, long term goals can help you prioritize actions that align with those goals.
  9. Develop Healthy Habits: Regular exercise, adequate sleep, and a balanced diet can contribute to better impulse control.
  10. Seek Professional Help: A therapist or counselor can provide strategies tailored to your specific challenges and help you work on impulse control.

Feeling out of control of your decisions makes life difficult and even scary Building useful strategies, designed to make better decisions, takes time and practice.

Be patient with yourself and celebrate your successes along the way.

Published inAdult ADHD