Sensory Processing & (over)Stimulation

Living in a constant pop-up window barrage

Living with ADHD (and often overlapping sensory sensitivities) can feel like you’re trying to use your brain as a web browser — except every single new sound, light flicker, smell, fabric tag, or temperature shift opens a brand new pop-up window.

And your brain? Has no ad-blocker.

Some days you can keep up — swatting them closed like a caffeinated librarian in a whack-a-mole tournament.

Other days? You’re drowning in tabs, the fan is buzzing like it’s mad at you, your bra strap is staging a mutiny, and someone just cracked a can of beer three doors down and your brain is like:

“STOP EVERYTHING. We need to focus on that.”

So what’s going on?

Your ADHD brain has a very generous definition of what’s “important.”

It doesn’t prioritize. It doesn’t filter. It just kind of… lets it all in at full volume.

That means:

  • All sounds are processed equally — your best friend’s voice and the fridge’s gentle hum are duking it out in your auditory cortex
  • Visually, clutter = chaos. Your eyes are screaming for mercy while your brain forgets why it walked into the room
  • Certain textures, tags, or temperatures feel like full-on assaults
  • Flickering lights, humming electronics, strong smells, background music — all of it gets shoved into the same “IMPORTANT!!” folder as actual danger

Your nervous system is just constantly full. Like trying to listen to a podcast, watch a TikTok, and follow a group chat while someone pokes you repeatedly with a broom handle.

What sensory overwhelm can look like:

  • Snapping at people over “nothing” (because it’s not nothing — it’s the 47th thing)
  • Feeling exhausted after simple outings or loud environments
  • Avoiding places or events that used to be fun because your body just can’t
  • Having strong food preferences or temperature sensitivities
  • Constant low-level discomfort you can’t quite name — just “ugh”
  • Needing recovery time in a dark, silent room after normal humaning

Okay… now what?

There’s no “off” switch for your pop-up parade, but we can absolutely tweak the settings. In the deep dive, we’ll talk strategy — but for now, here are some quick tools:

  • Noise-cancelling headphones — your brain deserves some peace
  • Visual simplicity — reduce clutter = reduce chaos
  • Clothing that doesn’t fight back — sensory-friendly everything
  • Weighted blankets, stim toys, fidgets — regulated body = regulated brain
  • “Cool down” rituals — dark rooms, low lights, quiet time
  • Name it to tame it — even just saying “I’m overstimulated” can help you pause and reset
  • Tell your people — it’s okay to say “Hey, my brain’s full of static right now”

This section links to a full Sensory Processing & Stimulation Deep Dive, where we’ll explore:

  • What sensory overwhelm actually is and why ADHD brains are so prone to it
  • The link between executive dysfunction and filtering stimuli
  • How to tell when your body is nearing meltdown mode (before it crashes)
  • Strategies for navigating sensory hellscapes like grocery stores and group chats
  • Building a sensory toolkit that works for your brain — not someone else’s Pinterest board
  • How to talk about your sensory needs without apologizing for having a nervous system
Deep Dive