Inside the mind of an introvert with ADHD

If you’re an introvert, you probably prefer quiet activities and spending time on your own or in small groups. You might also be sensitive to stimulation and require some extra time to recharge your social batteries after group activities. Like being naturally ambitious, imaginative, or conscientious, there’s nothing wrong with being introverted. It’s simply a set of characteristics that shape your personality type. 

Attention-deficit hyperactivity disorder (ADHD), on the other hand, is a mental health condition. It’s defined by challenges with concentration, impulsiveness, and self-regulation. These traits might lead you to believe that people with ADHD are more likely to be extroverts. But this isn’t necessarily the case, and there’s some evidence to suggest that the opposite might be true. Introversion may be, at least in part, a reaction to being a neurodivergent person living in a world designed for neurotypical people. 

But as you explore this topic, keep in mind that ADHD symptoms aren’t caused by having a certain personality type. People with ADHD can be extroverted, introverted, or anything in between. 

Can introverts have ADHD?

When you think of a person with ADHD, what do you picture? It might be someone who has lots of extra energy, moves quickly from one task to the next, and has no trouble being talkative in social settings, especially when a topic sparks their interest. Sounds like an extrovert, right? But research shows that introversion may be a partial risk factor for ADHD. 

We don’t fully understand the reason for this connection. But another study suggests that people with ADHD might become introverts because of their lived experiences. For example, a person with ADHD might turn inward and prefer to spend time alone because of the social or academic challenges they’ve faced because of their diagnosis.

What do introverted ADHD symptoms look like?

Introversion is a personality trait that can accompany any mental health condition. However, an introverted person with ADHD might be more likely to have some of the internalized or less obvious symptoms of ADHD, like:

• Trouble focusing 
• Making careless mistakes
• Avoiding difficult tasks
• Problems with organization
• Frequent daydreaming
• Difficulty paying attention when someone is speaking
• Forgetting things
• Difficulty maintaining interpersonal relationships

Managing ADHD and introversion

If you consider yourself an introvert and you want to seek support to manage your ADHD, there are some steps you can take to ensure that you get the right care for your needs. First, if most of your symptoms are internalized, it may be hard to describe them to other people, including your therapist. So it might be helpful to journal or take some notes before your therapy appointments so you can provide plenty of details. 

Also, as a person with ADHD, you might feel compelled to overcompensate for your perceived shortcomings at home, work, school, or other settings. This can lead to perfectionism, which can sometimes mask ADHD symptoms. In other words, it might seem like you’re thriving even if you’re struggling on the inside. 

If this is the case for you, it might be difficult for you to acknowledge that you need help. But whether you’re an introvert, extrovert, or a bit of both, providers who specialize in treating ADHD can help you harness your strengths and overcome your challenges.

In addition to seeking professional help, there are self-management strategies that might help you manage your ADHD as an introvert. 

• Prevent overstimulation. Consider what you can add or remove from your environment to keep you from getting overstimulated. Think about how the light, sound, scent, and texture in your surroundings impact your ability to focus or relax.
• Set boundaries. If you’re like most introverted people, you probably prefer to limit social interaction. This doesn’t mean that you don’t enjoy being around your friends or loved ones. But be realistic about the amount of socializing you can do before you need a break.
• Create structure. If you struggle with focus, procrastination, or completing tasks, try to structure your days in a way that helps you feel productive. It may be helpful to keep to the same routine most days of the week. 
• Manage stress. Brainstorm some ways you can relieve stress when you’re overwhelmed. This could include doing yoga by yourself at home, taking a walk on a quiet path with your dog, or even just playing video games for a few minutes. 
• Use technology. Thanks to technology, there are so many tools to help you communicate with other people. You can also use digital tools to help you stay organized, manage your time, and stay on top of your to-do list.
• Rely on support networks. Don’t hesitate to reach out to friends, family, or support groups. Even as an introvert, connecting with others who understand your experiences can provide encouragement and valuable strategies for managing your ADHD.

Find care with Rula

Introverts often prefer quiet solitude over noisy group activities and may need time to recharge after lots of social interaction. They can also be introspective, creative, and thoughtful people with great listening skills. But just like anyone else, introverts can experience mental health challenges like ADHD. So if you’re an introvert with ADHD, know that there is support available that can help you manage your symptoms in ways that honor your personality. 

At Rula, we’re committed to making it easier for everyone to access affordable, specialized mental healthcare, no matter the issues they’re facing. When you need support, we invite you to use our therapist-matching program to explore our extensive network. In just a few clicks, you can sift through your options, select the right in-network therapist for your needs, and make your first appointment for as soon as tomorrow.

Find a therapist with Rula