Impulse Control in Neurodivergent Individuals

Have you ever found yourself acting before even thinking? Maybe you have blurted out something that you didn’t mean, or you struggled to stop yourself from ordering that new outfit. 

These situations can happen to any of us due to moments of carelessness. 

But for neurodivergent individuals, these impulsive actions are often rooted in neurological differences. They impact how the brain processes information, regulates emotions, and controls behavioural impulses. 

Impulse control challenges often feel overwhelming, and they are usually misunderstood by others as a lack of willpower or discipline. 

In reality, these challenges are often due to challenges with sensory processing, executive function (e.g., planning, organization, impulse control), and emotional regulation. 

If you are experiencing difficulties with impulse control that are impacting your daily life, working with a neurodiversity-affirming therapist in Ontario, Canada, can provide strategies that honour your neurodivergent brain. 

In this blog, we will explore what impulse control is, how it is linked with neurodivergence, and the various strategies to support self-regulation.

What Is Impulse Control?

Impulse control involves the ability to pause when you have an impulsive thought, consider the benefits and consequences, and make decisions from a place of reflection, not immediate thoughts. 

For some people, it is easy to pause and think through the consequences before acting or speaking. But for some neurodivergent individuals, impulse control may not be as automatic. 

Instead, individuals may react quickly, without much thought or reflection on the consequences.

This does not mean someone is reckless by choice. Rather, their brain processes information and emotions differently, leading to quicker, more instinctive responses.

Signs and Symptoms of Impulse Control Challenges

Impulse control challenges show up differently depending on the person. They can impact many different areas of your life, including work, school, relationships, and daily responsibilities. Some common signs of impulse control challenges include:

Behavioural Signs

• Interrupting others during conversations.

• Difficulty waiting your turn in group or social settings.

• Overspending or making quick financial choices.

• Engaging in risk-taking behaviours without fully weighing consequences.

• Struggling to follow through with routines or long-term commitments.

  
  

Emotional Signs

• Intense reactions to small frustrations.

• Difficulty calming down once upset.

• Saying things in the heat of the moment that you later regret.

• Feeling guilt, shame, or regret after acting impulsively.

  
  

Cognitive Signs

• Racing thoughts that cause you to act impulsively.

• Trouble prioritizing long-term goals over immediate desires.

• Difficulty planning or predicting outcomes.

  
  

Over time, there are also long-term impacts of impulse control challenges, such as low self-esteem, relationship struggles, debt, and reduced academic or workplace performance. 

Why Neurodivergent Individuals Struggle With Impulse Control

The exact cause of impulse control challenges is not exactly known. But some research suggests that neurology may play a role. As a result, impulse control challenges tend to be higher in neurodivergent individuals, and the difficulties usually stem from three main areas:

1. Sensory Overload

As a neurodivergent individual, you may become overwhelmed when your nervous system is flooded with sights, sounds, textures, or other sensory inputs. 

When there is too much sensory information coming over the senses, you may not be able to think about anything else. As a result, acting impulsively may seem like your only option available. 

2. Executive Functioning Differences

Executive functioning is the brain’s management system that is used to organize, plan, prioritize, and control impulses to set and achieve goals. 

For some neurodivergent individuals, especially ADHDers, the areas of the brain responsible for these tasks are often structured differently and have reduced activity. This makes it difficult to regulate impulses. 

3. Emotional Dysregulation

Emotions are something that we all experience. But for neurodivergent individuals, emotions are typically experienced more intensely. Due to this, neurodivergent individuals have a difficult time regulating emotions, which makes it difficult to pause and reflect before responding. 

Impulse Control Is Not Bad Behaviour

A common misconception about impulsive behaviour is that a person is just lazy, makes bad choices, or lacks discipline. Therefore, impulse control challenges are often misunderstood as misbehaviour. 

If you interrupt someone frequently, you may be labeled as rude, lazy, or irresponsible. But these behaviours are not a choice or a lack of effort for many people. They usually reflect how the brain processes information.

Understanding and accepting neurodivergence involves understanding this distinction. Now, instead of punishing these impulsive behaviours, society can start to offer support, accommodations, and coping strategies instead. 

The Connection Between Neurodivergence and Impulse Control

Impulse control challenges are more common among many forms of neurodivergence. But these challenges tend to appear differently depending on the neurotype. 

ADHD

ADHD comes in three different types, with one of the types being hyperactive-impulsive ADHD. As such, impulsivity is one of the hallmark traits of ADHD. This may show up in various ways, including:

• Blurting out answers before a question is finished.

• Spending money quickly.

• Interrupting or dominating conversations.

• Taking unnecessary risks, such as speeding or making unsafe decisions.

  
  

For ADHDers, these impulse control challenges are usually linked to executive functioning challenges and differences in dopamine regulation. The dopamine differences affect reward processing and self-restraint.

Autism

Autistic individuals may also experience challenges with impulse control. But they may experience these challenges in different ways from those with ADHD. Some common triggers for impulsivity in autistic individuals include:

• Sensory overload: Loud or bright environments can lead to quick reactions.

• Social expectations: Pressure to “mask” or conform can increase stress and cause impulsive responses.

• Emotional regulation: Accumulated stress may lead to meltdowns and make it difficult to make decisions without acting on your impulses.

  
  

Other Neurodivergences

Impulse control difficulties may also occur in those who experience other forms of neurodivergence, including mood disorders, learning disabilities, or trauma. It is important to note that impulsivity is not exclusive to one neurotype and that this list is not exhaustive. 

Impulse Control and Stigma

Impulsive behaviours are often considered to go against social norms that relate to the “normal” structure and function of the brain (neuronormativity). Because of this, neurodivergent individuals often face stigma for these behaviours. This can occur in various settings, including:

• In school, students may be disciplined for blurting out answers or struggling to sit still, rather than being supported with accommodations.

• In the workplace, impulsive decision-making may be misinterpreted as recklessness, rather than unmet needs.

• In relationships, quick emotional reactions may cause conflict and lead to feelings of shame or isolation.

  
  

This stigma often creates a cycle where individuals internalize this criticism and start to reject who they are. If you have experienced this, you may have believed that you are “too much,” “irresponsible,” or “broken.”

But the reality is that neurodivergent individuals need strategies, support, and accommodations to thrive. 

Strategies for Supporting Impulse Control

Impulse control challenges may occur when the brain navigates the world differently. The purpose of these strategies is not to fix you, but to offer supportive strategies that work with your brain, not against it. 

1. Pause and Breathe

Mindfulness involves the ability to focus on the present moment and allow thoughts to pass by without judgment. One mindfulness technique that may help with this includes the 5-4-3-2-1 technique. 

The 5-4-3-2-1 technique involves pausing what you are doing and then:

1. Finding 5 things you can see

2. Finding 4 things you can hear

3. Finding 3 things you can feel

4. Finding 2 things you can smell

5. Finding 1 thing you can taste. 

   
   

By engaging in this mindfulness technique, you create a small window between thought and action, which reduces the risk of impulsive decisions. 

2. External Reminders

Oftentimes, neurodivergent individuals may have a difficult time seeing the long-term consequences of their actions. A way around this is to bring the consequence closer to the present time.

Consequences become more apparent when they are visualized. Consider visual cues like clocks, sticky notes, alarms, or phone reminders, which can all provide prompts to slow down and think before reacting. 

The Pomodoro technique is one example that may help with taking a break/pause before making a decision. 

3. Body Doubling

Impulse control challenges may stem from deficits in the way dopamine is supposed to function in the brain. 

These dopamine deficits can occur in those with depression or ADHD. As a result, individuals with depression or ADHD may experience a reduction in motivation levels and/or an increase in impulsive behaviours. 

Working alongside someone else (physically or virtually) through body doubling can increase accountability and reduce impulsive decision-making.

4. Sensory Regulation

Sensory overload has already been indicated as one of the several reasons for why neurodivergent individuals experience challenges with impulse control. Reducing the sensory input is one of the ways to support impulse control. 

Some examples of accommodations that would support impulse control include noise-cancelling headphones, weighted blankets, or movement breaks.

5. Delay Tactics

If you have to make a decision sometime shortly, but you don’t want to act on impulse now, use the 10-minute rule. Give yourself 10 minutes before responding or making a decision. This can reduce the risk of snap decisions. 

6. Therapy and Coaching

Working with neurodiversity-affirming therapists or ADHD/autism coaches can provide tailored tools, accountability, and encouragement.

When to Seek Help

Impulse control challenges can occur in anyone, and they may not impact daily functioning. However, there are times when you should seek further support to manage these challenges. 

You should seek support from a professional if impulse control difficulties are leading to:

• Ongoing conflicts in relationships

• Financial strain

• Unsafe risk-taking

• Emotional distress

• Impacts on school or work performance

• Impacts on daily functioning

  
  

Therapists, occupational therapists, and ADHD coaches can provide personalized strategies.

Importantly, seeking help is not about “fixing” yourself. It’s about understanding how your brain works and building strategies that fit your life.

Book a Free Consultation With a Neurodiversity-Affirming Therapist in Ontario, Canada

Are difficulties with impulse control affecting your relationships, work, or daily life? Do you find yourself feeling overwhelmed, guilty, or stuck in cycles of impulsive behaviour?

Our team of neurodiversity-affirming therapists in Ontario, Canada, can support you in building personalized strategies that honour your unique brain structure.

Email us at admin@beekindcounselling.com or book through our website for a 15-minute free consultation.

Book a Free Consultation