ADHD Intrusive Thoughts: How to Spot and Manage Them

Do you sometimes have thoughts that make you feel distressed or uneasy?

These are called intrusive thoughts – unwanted, strange, and persistent ideas or images that appear in your mind – and you’re not alone in having them.

Research has found that people with attention deficit hyperactivity disorder (ADHD) tend to have more intrusive thoughts than those without the disorder.^[1] This can be explained by the unique wiring of the ADHD brain, which makes it harder for the person to control their attention and thinking.

If you have ADHD, this might be something you struggle with. It might even cause you to question who you are.

However, it’s important to remember that your thoughts don’t define or represent you – what matters is what you choose to do with them.

Understandably, they can still be disruptive and cause you to lose focus or become anxious. But with the right mindset and techniques, you can learn how to manage and overcome intrusive thoughts.

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Signs of ADHD Intrusive Thoughts

Many adults with ADHD experience intrusive thoughts without knowing what they are.

By understanding what these thoughts can look like, you can label them for what they are – simply thoughts.

Here are some traits of intrusive thoughts:

• Unwanted and inappropriate. These thoughts can be disturbing. For example, they may be explicit or violent, such as imagining yourself causing harm to someone else.
• Worrying or distressing. Many people find that their intrusive thoughts are troubling or anxiety-inducing. For example, they may have negative self-thoughts. Alternatively, they could worry about doing something embarrassing in front of others.
• Out of character. You might feel disturbed because they deviate largely from your personality. They’re unusual and don’t follow your usual thinking patterns.
• Fast-paced or racing. These thoughts are usually fast-paced, as the ADHD brain can jump quickly from one idea to another.
• Repetitive and obsessive. They can be repetitive and keep coming back. The more you try to get rid of them, the worse they become.
• Unexpected and sudden. They may appear out of the blue, coming and going unpredictably.

If you experience these types of thoughts, it can be a relief to know that many other people do, too.

Having a supportive community around you can also provide comfort and relief. Through ADDA+, you’ll gain access to a community of adult ADHDers who understand what you’re going through.

How Does ADHD Cause Intrusive Thoughts?

Intrusive thoughts in ADHD might come from a glitch in what’s called executive function^[2]—a key player in how we remember, focus, plan, and keep our impulses in check.

Think of it as the brain’s command center that ADHD can sometimes disrupt, making those unwelcome thoughts more likely to pop up.

Because of this, ADHDers may find it challenging to focus and direct their attention. They might also have trouble inhibiting unwanted thoughts and behaviors.^[1] As a result, they can experience streams of intrusive thoughts that are hard to control.

Aside from this, ADHD is also linked to problems with the default mode network (DMN) of the brain.^[3] This part of the brain clicks on when you daydream.

Due to this, ADHD can be associated with excessive mind wandering and mental restlessness.^[4] As a result, you may often overthink and have streams of thoughts that are distracting and difficult to control.

Understanding the link between intrusive thoughts and the ADHD brain can help you show more compassion to yourself.

Essentially, these thoughts are involuntary and appear frequently because of how the ADHD brain is wired. You’re not to blame for having them.

4 Tips to Manage Intrusive and Obsessive Thoughts in ADHD

While it’s difficult to eliminate these thoughts entirely, by handling them well, you can minimize their impact on your focus, productivity, and mental health.

Here are some ways to manage intrusive thoughts:

1. Acknowledge the Thought

Trying to push these thoughts away can make them worse. Instead, try to accept them.

Acknowledge them with a non-judgemental mindset so you don’t invest emotions into them. Label them as intrusive, then let them float by. They’re likely to return, but that’s okay.

Ultimately, intrusive thoughts are involuntary and out of our control. You’re not a bad person for having them. But you’re probably irritated by them because they’re out of character and so unlike you.

2. Externalize the Thought

You might be afraid to open up about this issue. But confiding in someone you trust can help you externalize the thought, so it no longer holds as much power in your mind.

Find someone to confide in who’s non-judgemental and knows your character. They’ll provide relief and help comfort you by reminding you of who you truly are.

Another way to externalize your thoughts is journaling. By writing your thoughts down, you’re able to reduce them down to a manageable size, cutting down their perceived vastness.

This also provides you with the added benefit of being able to revisit your thoughts in the future, to see how the way you think has changed over time.

3. Keep Yourself Occupied

While you should acknowledge the thought, it’s important not to overthink or ruminate on it.

Find something that takes your focus out of your mind. When your brain finds something else to engage with, it will be much easier for the thought to float by instead of sticking around.

Certain activities can also help you to relax and destress. For example, taking a walk in nature, exercising, or spending time with your friends and family.

4. Carry Out Mindfulness Exercises

Research suggests that mindfulness exercises can help reduce how much your mind wanders.^[5] This means you can be attentive and focus better on the present moment, and you are less likely to get distracted by unrelated thoughts.

Additionally, one study discovered that mindfulness training can help a person reduce intrusive thoughts^[6] This skill teaches you to observe your thoughts without judging or attaching any emotions to them.

You can practice mindfulness at any time and anywhere. If you’d like, you can enhance this skill in your spare time by doing mindfulness exercises.

Simply find a quiet place where you won’t be bothered. Focus on how your body feels. Concentrate on your breathing, counting to four each time you breathe in and each time you breathe out. If your mind wanders, gently bring it back to focus on your body and breathing.

Don’t Be Afraid to Seek Professional Help and Therapy

Navigating ADHD and intrusive thoughts is a journey you don’t have to embark on by yourself.

Though it may seem challenging, reaching out for treatment and support can significantly enhance your ability to manage those thoughts, turning the journey into one of empowerment and growth.

Certain ADHD therapies can also help. One example is cognitive behavioral therapy (CBT), a form of talking therapy. It helps you replace unhelpful thinking patterns with healthier ones.

References

[1] Abramovitch, A., & Schweiger, A. (2009). Unwanted intrusive and worrisome thoughts in adults with Attention Deficit\Hyperactivity Disorder. Psychiatry Research, 168(3), 230–233. https://doi.org/10.1016/j.psychres.2008.06.004

[2] Roselló, B., Berenguer, C., Baixauli, I., Mira, Á., Martinez-Raga, J., & Miranda, A. (2020). Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD. BMC psychiatry, 20(1), 134. https://doi.org/10.1186/s12888-020-02542-y

[3] Saad, J. F., Griffiths, K. R., Kohn, M. R., Braund, T. A., Clarke, S., Williams, L. M., & Korgaonkar, M. S. (2022). Intrinsic Functional Connectivity in the Default Mode Network Differentiates the Combined and Inattentive Attention Deficit Hyperactivity Disorder Types. Frontiers in human neuroscience, 16, 859538. https://doi.org/10.3389/fnhum.2022.859538

[4] Kandeğer, A., Süheyla Ünal, & Metin Ergün. (2023). Mentation processes such as excessive mind wandering, rumination, and mindfulness mediate the relationship between ADHD symptoms and anxiety and depression in adults with ADHD. European Psychiatry, 66(S1), S113–S114. https://doi.org/10.1192/j.eurpsy.2023.309

[5] Kandeğer, A., Odabaş Ünal, Ş., Ergün, M. T., & Yavuz Ataşlar, E. (2023). Excessive mind wandering, rumination, and mindfulness mediate the relationship between ADHD symptoms and anxiety and depression in adults with ADHD. Clinical psychology & psychotherapy, 10.1002/cpp.2940. Advance online publication. https://doi.org/10.1002/cpp.2940

[6] Ashton, S. M., Sambeth, A., & Quaedflieg, C. W. E. M. (2023). A mindful approach to controlling intrusive thoughts. Scientific reports, 13(1), 10966. https://doi.org/10.1038/s41598-023-37447-9