What is impulsive behavior?

You buy that car you want, even though you know you can’t really afford it. You send an angry message without thinking about how the other person will feel. You can’t help but say “yes” when someone offers you another drink, even though you know you shouldn’t have it. 

These are all examples of impulsive behaviors, or acting on a whim without considering the potential consequences. Although being spontaneous can be a positive personality trait, impulsivity isn’t the same thing. It often leads to harmful, dangerous, and even deadly effects in your life.

With the right support, you can keep your spontaneous nature while learning to better control your impulses.

What are examples of impulsive behavior?

Although impulsivity is linked to many different mental health disorders — and even listed as a formally recognized symptom of some — impulsivity in and of itself isn’t a diagnosable condition. 

Instead, it’s a pattern of behavior that comes from differences in the brain. People who struggle with impulsivity often lack the ability to delay gratification or hold off on doing something risky or dangerous. Poor impulse control can also lead to significant consequences.

For example, your impulsivity might look like:

• Spending money you don’t have, leading to financial strain or unmanageable debt
• Driving too fast or recklessly, putting yourself and others at risk
• Saying something hurtful or offensive without thinking, which can have damaging effects on your relationships 
• Engaging in risky behaviors, such as unsafe sex or drug use, without considering the potential consequences
• Overcommitting to obligations, like agreeing to social plans or taking on work projects, only to realize later that you can’t follow through
• Acting out physically in moments of anger or having violent outbursts
• Making sudden, life-altering decisions, like quitting a job or moving to a new city, without a clear plan or support system in place

Is being impulsive a bad thing?

Impulsive behaviors don’t necessarily have to be dangerous. Many impulsive actions are harmless. For example, you might decide on a whim to take a weekend road trip or buy a thoughtful gift for someone just because it reminds you of them. 

But it’s important to remember that our impulses developed for a reason — to keep us safe, like fleeing quickly from threat. When we lack the ability to control our impulses, it can lead to dangerous situations. 

According to research, people who are impulsive are more likely to experience the following adverse effects: 

• Engage in risky behaviors that could result in harm or death
• Have a higher risk of suicide*
• Develop substance use disorders and gambling addictions
• Show aggression or engage in violence
• Face financial and employment instability

Having impulse control issues and being spontaneous are very different things. People who experience impulsivity typically aren’t able to control their impulses whether the consequences are negative or not.

*A note on safety: If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988. The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If it’s an emergency, call 911. 

What causes impulsive behavior?

There’s no single cause of impulsive behavior. While mental health conditions can play a significant role, they aren’t the only factor, and people who don’t live with a diagnosable mental health condition can also experience impulsivity. 

Other factors include: 

• Genetics: Research suggests that impulsivity is 30% to 60% genetic. If impulsivity runs in your family, you may be more likely to experience it yourself.
• Brain chemistry: Brain chemicals like dopamine and serotonin can impact impulsivity. Medications that increase dopamine levels (dopamine agonists) may lead to higher impulsivity for some people. Similarly, lower serotonin levels — which are common in people with attention-deficit hyperactivity disorder (ADHD) — can also increase impulsivity.
• Personality traits: Certain personality traits — like a propensity toward risk-taking, low perseverance, or low premeditation — can make impulsive behaviors more likely.
• Stress: For many, sudden life changes can cause stress levels to rise. This can impact rational thinking leading to impulsive behaviors. When you are struggling with organizing your day-to-day, you might make quick decisions out of emotion rather than thinking it through. 

Can a mental health condition cause impulsivity?

Many mental health conditions are closely linked to impulsivity, and some even list it as a formal diagnostic symptom. These conditions include: 

• ADHD: Impulsivity is a core symptom of ADHD — especially for those with the hyperactive-impulsive or combined types. People with ADHD may interrupt conversations, make snap decisions, or feel unable to delay gratification.
• Bipolar disorder: Impulsivity is common during the manic or hypomanic episodes associated with bipolar disorder, when moods are abnormally elevated. People in manic episodes may engage in high-risk behaviors, like excessive spending, unsafe sex, or reckless driving. Impulsivity can also appear in depressive episodes, often as a result of frustration or low mood.
• Borderline personality disorder (BPD): Impulsivity is a key feature of BPD and may lead to risky actions, such as substance use, self-harm, or binge eating — especially during periods of heightened emotional pain.
• Substance use disorders: Chronic substance use can exacerbate impulsivity and, unfortunately, create a vicious cycle where impulsivity leads to substance use and vice versa.
• Intermittent explosive disorder (IED): This condition is marked by sudden, impulsive outbursts of anger or aggression that are disproportionate to the situation.
• Other conditions: Some people with depression, anxiety, and post-traumatic stress disorder (PTSD) experience impulsivity — especially when they’re linked to emotional dysregulation or unhealthy coping mechanisms.

Strategies to help control your impulses

If you’re worried about your impulsivity impacting your life, a combination of professional support and lifestyle changes could help. 

Practice mindfulness

Mindfulness techniques can help you become more aware of your impulses and pause before acting on them. Anyone can practice mindfulness, and structured groups (like mindfulness-based stress reduction groups) can support you in building these skills. 

Try simple practices like deep breathing, grounding exercises, or meditation. These activities can help you recognize your thoughts and feelings in the moment they’re happening, without reacting automatically.

Identify your triggers

Everyone has unique triggers that can make impulsive behavior worse. These might include stress, being under the influence of alcohol, or certain social situations. By identifying these triggers, you can plan ahead and practice how to say “no.”

Delay your actions

An effective way to combat impulsivity is to create a buffer of time between your impulse and your action. For example, take 10 deep breaths before responding in an argument, or set a rule for yourself to wait 24 hours before making nonessential purchases.

Seek professional support

A mental health professional can help you address the underlying causes of impulsivity and develop personalized coping strategies. Depending on your situation, they may recommend:

• Cognitive behavioral therapy (CBT): CBT helps you identify and challenge unhelpful thought patterns that lead to impulsive behavior. With the support of a therapist, you can find ways to improve self-control.
• Dialectical behavior therapy (DBT): Another type of talk therapy, DBT can help you learn emotional regulation and impulse control skills.
• Medication: If your impulsivity is linked to a mental health condition like ADHD or bipolar disorder, medication may be part of your treatment plan. It’s important to work with a qualified mental health professional to determine if medication is right for you. 

Find care with Rula

It’s OK to be spontaneous sometimes. But chronic impulsivity is different from spontaneity and may have serious consequences for your relationship, health, and life. Managing impulsivity takes time and effort, but with the right strategies and professional support, you can build healthier habits and make decisions that are more aligned with your values and goals. 

At Rula, our therapist-matching tool allows you to connect with a licensed therapist who specializes in impulsivity, with the ability to schedule your first appointment for as soon as tomorrow. Moreover, Rula can connect you with in-network psychiatric care if medication is recommended in your treatment plan.

Find a therapist with Rula