By: Jill Roberts, OT

Our brains are constantly taking in sensory information such as bright lights, scratchy clothing, loud noises, and hunger signals. And if you have got ADHD under your roof, research shows folks with ADHD often process these sensations differently than others.

Specifically, teens and adults with ADHD may take in too much or too little information from their surroundings. This can make certain situations feel draining and distracting.

These differences can also affect how a person focuses, regulates their emotions, and completes tasks.

Overall, there are eight sensory systems in the body. Sensory processing refers to how the brain and nervous system receive, organize, and understand information from those systems.

The Eight Sensory Systems & Common ADHD Triggers

Sight (Visual)

• Bright lights
• Cluttered spaces

Hearing (Auditory)

• Loud noises
• The sound of someone chewing

Touch (Tactile)

• Scratchy clothing

Smell (Olfactory)

• Strong scents, like perfume

Taste (Gustatory)

• Certain tastes or food textures  

Balance and Movement (Vestibular)

• Sitting still can cause restlessness, fidgeting, or zoning out

Body Awareness (Proprioception)

• Accidentally slamming doors or dropping things
• Tripping over objects

Internal Body Signals (Interoception)

• Not noticing hunger or thirst for hours
• Missing early signs of stress until a meltdown happens

Real-Life Examples

Here are two stories showing how understanding sensory needs can help with focus and task completion.

Example 1: Maya (Age 32) – Managing Overload at Work & Home

Maya is a marketing professional with ADHD. She’s smart, organized, and great with creative ideas — but she often feels overstimulated and exhausted by the end of the day. Her body reacts strongly to bright lights, constant noise, and long hours at a desk.

Maya works in an open office filled with chatter, typing, and fluorescent lights. By the evening, she’s tired but restless, struggling to unwind enough to sleep.

Maya loves her job but often feels like she’s “running on empty.” She wants to stay productive at work and still have energy for her social life, but sensory overload keeps draining her tank.

Building Awareness

Through OT Task Analysis, Maya started noticing patterns:

• Her energy drops after long meetings in bright rooms,
• Exercise helps her feel calmer and more focused,
• She has trouble falling asleep if she stays overstimulated too late at night.

Environmental Adjustments

• At work: With help, Maya moved her desk near natural light and uses a small lamp instead of harsh overhead lights. Earplugs help her focus.
• Physical activity: Maya uses intense exercise (like biking or running) to release energy and stay regulated.
• Commute time: She rides home quietly, with low background music only, to help her body relax.
• Home setup: With assistance, she decluttered several areas and implemented an organizational system
• Social life: Maya explains her needs to friends, suggesting smaller or outdoor hangouts when she’s low on energy.

The Result

Maya’s world didn’t suddenly get quieter. The office still hums and the city still buzzes, but she feels more in control. By understanding her sensory needs and adjusting her routines, she stays focused and less overwhelmed.

Example 2: Jordan (Age 16) – Finding Focus at School and Home

Jordan is a bright, creative teenager with ADHD. He often feels distracted and tense in busy places. Loud sounds, bright lights, and constant movement make it hard for him to concentrate.

It’s not that he doesn’t care, his brain just takes in a lot of sensory information at once.

Jordan’s high school classroom is noisy and full of activity. At home, his family’s kitchen table, his usual study spot is a hub of conversation and clattering dishes. There’s rarely a quiet moment.

Jordan wants to do well in school, but homework feels like climbing a mountain. He often forgets parts of his school assignments and feels frustrated when his writing doesn’t come together easily.

Building Awareness

Through OT Task Analysis, Jordan began noticing:

• He’s most distracted after lunch when his classroom is busiest,
• White noise helps him concentrate,
• Short school homework sessions with movement breaks work best.

Environmental Adjustments

• Study space: His OT helped him set up a calm area in his bedroom with fewer distractions, and organized supplies.
• Family support: His family agreed to help with periods of quiet body doubling
• Movement breaks: Jordan takes short walks or plays basketball between tasks to reset (he still needs reminders to return back to schoolwork).
• Sensory tools: He chews gum while completing homework, has several smooth stones in his desk, and had a white noise machine playing in the background.

The Result

Jordan’s days aren’t perfect. The world is still busy and loud, but he’s less frustrated and more confident. By understanding how his brain responds to the environment, Jordan now has tools that help complete more important tasks and reduce meltdowns.

How Occupational Therapy Can Help You

Occupational therapists (OTs) are trained to understand sensory processing and how it affects daily life, whether you are at work, school or at home.

An OT may:

• Use tools like the Adolescent/ Adult Sensory Profile (AASP),
• Observe routines and environments,
• Create sensory strategies that match each person’s needs and goals.

When you understand your unique sensory needs, you can create habits and spaces that support better focus, regulation and well-being.

It is also important to note, that research shows each person with ADHD has their own sensory needs, so creating an individualized sensory profile is important.

Occupational therapy helps turn that understanding into action, giving you the tools to thrive in different sensory environments. An important first step is learning your unique sensory patterns. Start by asking yourself:

• What activities give me energy?
• What environments drain me?
• What helps me refocus or calm down?

Ready to learn more?

If learning more about your sensory needs resonates with you, I’d love to connect!

You can book a free 15-minute virtual consultation to ask questions about OT and ADHD support, or how we might be a good fit.