What is ADHD?
ADHD stands for Attention Deficit Hyperactivity Disorder. It is a neurodevelopmental disorder that affects concentration, impulsivity and hyperactivity. People with ADHD struggle with paying attention, controlling impulsive behaviors and/or being overly active. There are three main types of ADHD:
- Predominantly inattentive ADHD (aka ADD) – difficulty staying focused and paying attention
- Predominantly hyperactive-impulsive ADHD – excessive restlessness and impulsivity
- Combined ADHD – both inattentive and hyperactive/impulsive symptoms
ADHD begins in childhood and often lasts into adulthood. An estimated 8.4% of children and 2.5% of adults have ADHD. While hyperactivity is often most noticeable in young children, inattention problems can persist through adolescence and adulthood. Treatment involves medication, therapy and making lifestyle changes.
What is understimulation?
Understimulation refers to a lack of sufficient sensory input and mental stimulation. People who are understimulated do not get enough external stimulation to keep their brains engaged. As a result, they may feel restless, agitated, bored or ‘zoned out.’
Individuals with ADHD are especially prone to understimulation. Their brains crave more dopamine and sensory input compared to neurotypical brains. When their surroundings are understimulating, people with ADHD struggle to focus and control their impulses. They may act restless and seek stimulation in disruptive ways.
Signs of understimulation
Here are some common signs and symptoms of understimulation in people with ADHD:
- Boredom
- Restlessness or agitation
- Lack of focus/zoning out
- Daydreaming
- Trouble listening or following conversations
- Acting on impulse (interrupting, clowning around, risk taking)
- Fidgeting/tapping/other self-stimulating behaviors
- Seeking stimulation through electronics, food, caffeine, etc.
Kids with ADHD may act especially wild or disruptive when they are understimulated – running around the room, yelling, knocking things over, etc. Adults may deal with restlessness, impatience, lack of motivation and distraction when they do not get enough mental stimulation.
Causes of understimulation with ADHD
There are a few key reasons why people with ADHD are prone to understimulation:
Low dopamine levels
People with ADHD have less activity in the brain regions that produce and regulate dopamine. Dopamine is the “motivation molecule” that drives us to seek rewards and stimuli. Low dopamine leads to a constant search for stimulation.
Trouble sustaining attention
ADHD brains struggle with attention regulation. People with ADHD get bored more easily and need more variety and stimulation to maintain focus. Tasks with low mental engagement quickly become understimulating.
Hyperfocusing
When people with ADHD hyperfocus on high-interest tasks, they can shut out other sensory stimuli. Coming out of hyperfocus leads to a sensation of understimulation.
Impulsiveness
The impulsive nature of ADHD makes people seek instant gratification and stimulation. Waiting, delaying rewards and “boring” activities are extra challenging.
ADHD & understimulation at school/work
School and workplace environments often do not provide enough stimulation for the ADHD brain. Long lectures, repetitive tasks and sitting still can be understimulating. This leads to symptoms like:
- Daydreaming and missed instructions
- Fidgeting/restlessness
- Acting impulsively (talking out, doodling, playing on phones, etc.)
- Trouble staying on-task and completing assignments
Children with ADHD respond better when lessons include:
- Physical movement and activity
- Visual aids and demos
- Hands-on learning
- Varied materials and multimedia
At work, ADHD employees do better with:
- Activity and mobility – walking meetings, ball chairs, stand-up desks
- Job rotation
- Varied tasks vs repetitive
- White noise/music
- Permission for fidget items
However, it is not always possible to engineer a perfectly stimulating environment. Understimulation is often unavoidable at school and work.
Tips for managing understimulation
When understimulation cannot be avoided, the following strategies may help:
Move around
Physical activity and movement helps the ADHD brain stay alert. Take breaks for a quick walk, stretch or errands. Fidget items can allow subtle movement.
Alternate tasks
Switch between high-focus and rote tasks. Scribble on a notepad or doodle during lectures or meetings to engage the mind.
Listen to music/white noise
Background noise can provide sensory stimulation when boredom sets in. Use headphones to listen to music or ambient sounds.
Snack smart
Crunchy, chewy foods can provide sensory input. But avoid constantly snacking on simple carbs/sugars which lead to energy crashes.
Take meditative breaks
Short 1-2 minute breathing exercises can reset the mind. Apps provide guided meditations. Going outside is energizing.
Stay hydrated
Dehydration exacerbates ADHD symptoms. Keep water handy and set reminders if needed. Some people fidget with reusable water bottles.
Explore interests
Hyperfocusing on a passion project can offset monotonous tasks. Doodle or brainstorm ideas related to your interests.
Reduce outside distractions
Minimize noisy or visual stimuli that compete for your attention during focus-intensive tasks.
Understimulation in daily life
ADHD brains often struggle with everyday routines and situations that do not provide constant novelty and stimulation:
- Commuting/driving – Fighting boredom on your daily commute can be challenging. Audiobooks, music and podcasts can provide stimulation.
- Waiting in line – Standing in lines taxes the patience of people with ADHD. Shifting posture, listening to music, observing surroundings and other subtle activities can help.
- Household chores – Rote chores like cooking, cleaning and yardwork often feel understimulating. Multitasking, listening to music, taking breaks and making a game out of chores can help.
- Shopping – Shopping requires focus and patience, which can be understimulating. Making a list, setting a timer, and rewarding yourself afterward can offset restlessness.
Overstimulation vs understimulation
It may seem perplexing how ADHD minds can swing from overstimulation to understimulation. Some factors that affect which state occurs:
- Interest level – Boring tasks cause understimulation. High-interest activities lead to overfocusing, which blocks out other stimuli resulting in understimulation when hyperfocus stops.
- Stress level – Chaotic, high-pressure environments trigger overstimulation. Low engagement leads to understimulation.
- Sleep/diet – Poor sleep and blood sugar imbalances worsen ADHD symptoms, which amplifies both overstimulation and understimulation.
- Medication effects – Coming up and coming down from stimulant medications can affect both overstimulation and understimulation risk.
Paying attention to what factors improve your concentration versus what disrupts it can help determine if understimulation or overstimulation is the main issue at any given time.
Should you seek ADHD treatment?
If you chronically struggle with restlessness, distraction, focus issues and impulsivity, see your doctor or mental health professional. Describe how you feel understimulated during certain tasks and environments. Share examples of when you have trouble controlling your impulses or paying attention.
Diagnosing ADHD involves:
- Physical exam to rule out other conditions
- Discussion of symptoms, family history, school/work performance
- Standardized questionnaires and rating scales
- Cognitive testing
- Assessment for co-occurring conditions like anxiety, learning disabilities
Treatment for ADHD includes:
- Stimulant medications and other drugs to increase dopamine
- Behavior therapy for organization, impulse control, etc.
- ADHD coaching and counseling
- School or workplace accommodations
- Lifestyle changes like sleep hygiene, exercise, and nutrition
While ADHD treatments do not cure the disorder, they can significantly improve daily functioning, relationships and quality of life. Learning to manage understimulation is key for both productivity and mental health.
Conclusion
Understimulation is a common challenge for the ADHD brain. A lack of adequate sensory and mental stimulation contributes to inattention, hyperactivity and impulsivity in people with ADHD.
Managing understimulation involves being strategic about adding movement, sound, visual stimulation and novelty to routines. Completing rote work requires taking frequent active breaks and finding ways to offset boredom. Whenever possible, it helps to alternate monotonous tasks with activities requiring focus and creativity.
If understimulation is disrupting your daily life, speak to your doctor. Confirming an ADHD diagnosis opens the door to professional care and resources to help develop coping strategies. With the right treatment plan, people with ADHD can thrive in work and school while avoiding the negative impacts of understimulation.