ADHD And The Tendency To Act Without Thinking: Tips For Navigating Impulsivity

Impulsivity means making decisions quickly without thinking through all of the potential repercussions. It might take the form of blurting out something you wish you hadn’t, buying things you can’t afford, or jumping into situations you’re not ready for. There are many factors that may contribute to a tendency toward impulsivity, so we’ll start by giving an overview of these. Then, we’ll explore specific techniques to help you slow down, think things through, and make decisions that may bring more positive outcomes.

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Understanding what triggers impulsivity

Behind impulsive behaviors lies a complex web of cognitive processes, emotions, and environmental cues. Understanding a bit more about these influences can be the first step toward creating personalized strategies for self-regulation. Here are a few of these factors that may make a person more impulsive in the moment:

• Strong emotions such as anger, frustration, or even joy
• The people around you, which could mean being more likely to do certain things under peer pressure around a specific group of friends, for instance
• Boredom, where the desire to alleviate the monotony may result in unplanned purchases or unwise commitments
• Mental health, as certain mental health conditions (such as borderline personality disorder, bipolar disorder, and intermittent explosive disorder) and forms of neurodivergence (such as attention-deficit/hyperactivity disorder, or ADHD) may include impulsivity as a potential symptom
• Substance use, since alcohol and other drugs can lead to lowered inhibitions and impulsive behavior

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Understanding what causes you to act impulsively and implementing effective techniques may help you take control of your decisions and navigate impulsivity more effectively.

Practical techniques for navigating impulsivity and attention deficit hyperactivity disorder 

Self-control, or the ability to manage your impulses, can be compared to a muscle: The more you use it, the stronger it may become. Here are some practical techniques you can try to help build this muscle.

Be mindful of temptations if you’re impulsive or have a disorder like attention deficit hyperactivity disorder 

Pay attention to the situations in which you tend to feel impulsive (e.g., when you’re tired, when around certain friends, when bored or hungry). Being aware of situations in which an impulse is likely to arise could help you be better prepared to combat it.

Use “If...then” statements

Creating a plan for how you will handle certain types of impulsive urges that you commonly face can be helpful. For example, you could decide that if you feel the urge to make an impulsive purchase, you’ll take 24 hours to think it over first. Having this kind of framework in place can help take the pressure off of your willpower in the moment and give you more time to think about the potential consequences before acting.

Engage in a mindfulness practice

Mindfulness techniques like meditation or grounding exercises may help increase self-awareness and decrease impulsive behavior, too. When you learn to be more aware of your thoughts, you may be better able to notice when impulses arise. Honing the skill of mindfulness can help you create space between the thought and whatever action you may take next.

Try the five-second rule

Implementing a simple delay strategy can give you time for reflection before reacting, too. Taking a deep breath and counting to five before taking action on an impulse can give you a moment to consider the potential consequences of your actions and whether you really want to go through with them.

Verbalize your impulses

Sometimes, saying your impulsive thoughts out loud can help you become more aware of them. If they’re irrational, unwise, or otherwise something you should maybe avoid following up with action, hearing them out loud could bring you to this realization, allowing you to take a step back and think more clearly before acting.

Practice self-compassion

Finally, remember to avoid falling into the trap of perfection. Virtually everyone will make impulsive and imperfect decisions sometimes, so try to not be too hard on yourself. Personal growth is about making incremental positive changes, not never making mistakes. Plus, research even links self-compassion to improved well-being, decreased anxiety and shame, and improved emotional regulation.

Strategies for mindful decision making that can help impulsive behaviors 

The techniques above for recognizing and managing impulsive thoughts can be an important first step; learning to make more mindful decisions after experiencing an impulse can be the next. Some techniques that may help you engage in more mindful decision-making include:

• Reflective journaling. This practice can help you articulate your values in writing so you can better align your actions with them. It can also be a good medium for examining past experiences and seeing where you might like to improve.
• Setting intentions. Before making a decision, you might pause to identify your intentions. Asking yourself, “What outcome do I hope to get from this?” can guide your choices and help ensure they resonate with your values and broader goals.
• Listing pros and cons. Taking a few moments to objectively list the potential benefits and drawbacks of an impulsive decision can help you approach it more rationally.
• Visualizing the impact. Imagine the ramifications of your decisions in as much detail as possible. Picturing the key possible scenarios can help you understand which outcome you’d prefer and which you may want to avoid so you can adjust your decision-making accordingly.
• Delaying gratification. Practice the art of waiting. Give yourself permission to delay decisions whenever possible, creating space for reflection and reducing the likelihood of impulsive choices.

Stop letting impulsivity control your life

Take charge with online therapy

How to stop being impulsive: Managing the tendency to act without thinking in therapy

As outlined above, there are many techniques you can try to help create space between your impulses and the decisions you decide to make next. If you’re looking for additional support in managing impulsivity, you might consider meeting with a therapist. They can help you gain insight into the root causes of any impulsivity-related challenges you may be experiencing and come up with coping mechanisms that work for you.

Speaking with someone about behavior patterns that may be troubling you requires some vulnerability. In situations like this, some people feel more comfortable opening up to a therapist virtually rather than in person. With online therapy, you can meet with a licensed provider via phone or video call from the comfort of home or anywhere you have an internet connection. Research suggests that online therapy is no less effective than in-person therapy in many cases, so you can typically feel confident in choosing the format that works best for you.