5 ways to manage impulsive behavior in ADHD

Impulsive behavior is one of the common symptoms of attention deficit hyperactivity disorder (ADHD). Some of the characteristics of impulsivity in ADHD include frequently interrupting conversations and engaging in unsafe behaviors.

In the United States, about 6 million children and 8 million adults have received a diagnosis of ADHD, according to data from 2016–2019. More than 60% of children with ADHD will continue to have the condition as adults. While some symptoms like hyperactivity will subside with age, others — such as impulsivity — may continue. 

Impulsive behavior can affect many areas of your life, from your professional to your personal life. Knowing how to cope with and manage impulsive behavior is key to your well-being.

Understand your ADHD

Learning about ADHD can help you identify the symptoms before and as they occur. Keep in mind that ADHD isn’t the same for everyone.

You can start by understanding how your ADHD works, its symptoms, and triggers. One way to do this is by journaling about your impulsive behaviors. 

Journaling encourages self-discovery and can help you examine your impulsive behavior. Plus, it can help you to:

• process your emotions
• reduce feelings of anxiety
• practice self-compassion

A 2019 study involving undergraduate students suggests that keeping a diary can effectively help process emotions and reduce the effect of negative emotions.

Practice self-awareness

Knowing and understanding your ADHD, as well as identifying your impulsive behavior, is an important step toward self-awareness.

People with ADHD tend to have low self-awareness and self-perception, according to a self-reported study from 2011. Plus, a 2018 study suggests that people with ADHD experience difficulties in self-regulation because of low awareness of bodily signals, such as increased heartbeat.

Increasing self-awareness can help people with ADHD regulate impulsive behavior. One way to do this is by practicing mindfulness, which can help with:

• reducing stress
• managing anxiety
• improving general well-being
• enhancing sleep habits
• lowering blood pressure

Research from 2015 suggests that mindfulness and meditation practices help improve attention and reduce other symptoms, such as impulsivity, among people with ADHD. A 2018 study also found that mindfulness and meditation improved and lengthened attention spans.

But experts have highlighted the need for more research on the effectiveness of meditation and mindfulness for ADHD symptoms. 

Build and follow a routine

By creating a routine and sticking to it, you can add structure to your day. This can help prevent impulsivity and develop good habits. 

One key to building a routine is to break up your tasks into small steps so that they don’t become overwhelming.

Relax

Impulsive behavior can result from feeling overwhelmed and stressed out. A small 2021 study found that stress can affect decision-making and may cause people to act impulsively. 

Finding ways to reduce stress and relax can help you regulate your emotions and thought processes. Some ways to help you reduce stress include:

• exercising
• practicing meditation
• doing yoga
• practicing breathing exercises

Get support

If you’re finding it difficult to manage impulsivity on your own, reach out to your loved ones, support groups of people going through the same experiences, and mental health professionals. 

Knowing that you’re not alone, finding kindred experiences, and getting professional help contribute to the improved management of ADHD symptoms and to your general well-being and an improved quality of life.

Other treatment options

Other treatment options for ADHD include medications, therapy, and lifestyle strategies.

To treat symptoms of ADHD, healthcare professionals may prescribe medication alongside therapy and lifestyle factors, such as getting more sleep, exercising, and eating a balanced diet. 

ADHD medications are grouped into two types: stimulants and nonstimulants.

Stimulants include medications such as:

• amphetamine (Adderall)
• lisdexamfetamine (Vyvanse)
• methylphenidate (Ritalin)

Nonstimulant medications include:

• atomoxetine (Strattera)
• clonidine ER (Kapvay)
• guanfacine ER (Intuniv)

A mental health professional may recommend therapy to treat ADHD symptoms, such as cognitive behavioral therapy and talk therapy, which can help you to:

• identify and change negative or harmful thought patterns
• provide you with techniques for improving concentration
• help you understand how to reduce impulsive behavior

If you find that ADHD symptoms are affecting your day-to-day life, consider speaking with a healthcare professional to identify a suitable treatment plan.

If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.

Summary

Impulsive behavior is one of the characteristic symptoms of ADHD. Impulsivity can manifest as frequently interrupting conversations and engaging in harmful behavior.

There are techniques and practices to manage impulsivity, such as:

• creating a routine
• improving self-awareness through mindfulness
• reducing stress.

These techniques may be practiced alongside other treatments for ADHD, such as medication, therapy, and lifestyle strategies. 

If ADHD symptoms are significantly affecting your quality of life or you’re finding it difficult to cope with impulsive behavior, consider reaching out to mental health professionals, your loved ones, and support groups. 

Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.