ADHD and Introverts | Can Introverts Have ADHD?
When it comes to understanding how ADHD impacts introverts, I think this comment from a Reddit board sums it up perfectly…
There may be a misconception out there that every person with ADHD is a super chatty extrovert. Probably something to do with the misnomer Attention Deficit HYPERACTIVITY disorder. The word hyperactivity often brings to mind an outward expression of pent up energy that might show up in the form of constantly moving or constantly talking.
But if you think that all ADHDers are extroverts, you would be mistaken.
In fact, a third of my current client roster identifies as introverted. And introverts have different ways their ADHD symptoms present and impact their lives.
That’s why to discuss ADHD introverts including how adhd symptoms may show up differently and some tips for managing your energy.
Definition of an Introvert
I was inspired to learn more about ADHD and introverts because of my work with my introverted clients.
I myself identify as an extrovert and I fully admit that until working with these clients, it never dawned on me how an introvert may experience their ADHD differently.
To start off, let’s define introvert…
In general, those that identify as introverts need to recharge by spending time alone with their thoughts and feelings versus extroverts who gain energy from social interaction.
For an extrovert working in an office with co-workers all week may actually make work easier because thrive off the energy of others.
On the flip side, working alongside co-workers in an office everyday may be energy draining for an extrovert. It has absolutely nothing to do with whether you like or co-workers or not. You may even appear outwardly extroverted when you’re in that environment. And then you go home and crash because you’ve spent all your energy peopling.
And I know I’ve been talking a lot about energy lately but if you’re an introverted ADHDer, energy management needs to be very front of mind. Especially if you’re an introvert who works around others or feels the need to frequently attend social or family gatherings.
When your energy gets low, your executive function follows and dopamine regulation become even harder to manage.
ADHD Symptoms in Introverts
Let’s talk a little bit about how your ADHD symptoms may show up differently when you’re an introvert with ADHD…
ADHD Symptoms in Introverts: Internalization
Often times, introverts with ADHD will internalize their ADHD symptoms. But that doesn’t mean an Introverted ADHDer can’t experience hyperactivity. It’s just their hyperactivity may show up as inattention, disorganization, or restlessness. You may also experience overstimulation.
ADHD Symptoms in Introverts: Overstimulation
Overstimulation is an amplified sensitivity to external stimuli. Because introverts typically enjoy and thrive in quieter, less stimulating environments, it can be challenging to focus, prioritize tasks, and maintain organization, especially in busy or chaotic environments. And when it comes to social interactions.
ADHD Symptoms in Introverts: Difficulty with Social Interactions
Introverted ADHDers may find gatherings and events particularly draining, as they require more energy to manage impulsivity, maintain focus, and engage in conversation. This may even lead to social anxiety or avoidance, especially in situations where you feel their ADHD symptoms are more pronounced. Social interactions can often cause an introverted ADHDers brain to feel stuck because of the overstimulation. Another way your brain may feel stuck is because of hyperfocus and time blindness.
ADHD Symptoms in Introverts: Hyperfocus and Time Blindness
There are definitely positive aspects of being able to funnel all your energy into a specific task or project. It’s when that focus starts to pull you away from other aspects of your mom or business life that it may become an issue. And because introverts crave and seek out alone time to refill their energy tank, they may be more prone to falling into a time blindness trap due to lack of outside interruptions.
ADHD Symptoms in Introverts: Difficulty Seeking Help
This may be due to a preference for working alone or because of your ADHD rejection sensitive dysphoria causing a fear of judgment or negative feedback. All this internal struggle may lead to comorbid conditions like depression or anxiety developing because all those thoughts and feelings are locked up inside here.
Tips for ADHD Introverts
So what are the best ways for introverted ADHDers to manage their ADHD? Let’s finish up with 5 suggestions that can help to make your introverted ADHD life easier.
Tips for ADHD Introverts: Make Time to Be Alone
My husband is an introvert who works a very extroverted job. And for several years I would feel very offended that on his Friday he would come home and want to spend time alone listening to music.
That is until I started to understand that he needed to recharge his batteries from the week he’d spent making small talk with customers and other employees. It is so important that you schedule time alone to refill your bucket after being around people either for work or social reasons.
Tips for ADHD Introverts: Identify Your Social Preferences
Just because you’re introverted, doesn’t mean you don’t ever want to be around people. It’s just much less exhausting for you to be around the right people in the right environments for it to be less of an energy drain. Maybe you will want to avoid crowded parties but don’t mind birthday dinners with close friends at a quiet restaurant.
Tips for ADHD Introverts: Save Your Energy
There may be instances where you need to save your energy for an event or task that’s more extroverted than you typically enjoy.
For instance, if you know you’ve got to give a presentation, make sure you spend some alone time prior to your presentation. You may even want to plan to do less dopamine reliant activities prior so to your presentation you’ve got as much in the tank as you can muster.
Tips for ADHD Intorverts: Set Boundaries
It is also important for you to set boundaries around what you will and won’t do when it comes to activities that drain your energy.
There may be some obligations or commitments that you can’t wriggle out of but if you have a choice, consider and prioritize your needs for alone time and rest.
Tips for ADHD Introverts: Find Some Healthy Habits
And finally, because all this internalization can lead to comorbid conditions like depression or anxiety, you may find it helpful to create routines that can help manage your ADHD symptoms and regulate your emotions.
Regular exercise, eating a balanced diet with plenty of protein and getting enough sleep are important for any person with an ADHD diagnosis.
Practicing mindfulness techniques like meditation or deep breathing can go a long way in reducing anxiety you feel regularly or in certain stimulating situations.
I hope I’ve help give you some insight into how ADHD may look and feel a little different when you identify as an introvert. And if you’re looking for more support in managing your energy or following through on tasks, I’d love to help!
When I meet with my clients each week we discuss what they would like to do and when they will do it. Making sure to account for their energy resources to help keep away burnout. To learn more about how I could support you, book your free, no obligation call by clicking the button below.
