Some triggers that can worsen ADHD symptoms can include stress, overstimulation, and not obtaining enough sleep.

Identifying ADHD triggers can help you make lifestyle changes to better manage your symptoms. Common ADHD triggers can include:

  • stress
  • poor sleep
  • certain foods and additives
  • overstimulation
  • technology

While you may not be able to completely eliminate some of the above stressors, you can learn to better manage them. Keep reading to learn more about each stressor and how to cope.

Unmanaged stress and anxiety may worsen ADHD symptoms and negatively impact your response to stressors. This may result in:

  • reduced attentional and motor functions
  • anxiety
  • depression

While effectively managing your stress doesn’t happen overnight, you can start by incorporating some of the following stress management techniques into each day:

  • take regular breaks when performing tasks
  • engage in regular exercise
  • practice deep breathing or meditation to help you relax
  • perform progressive muscle relaxation

If you have ADHD, not obtaining enough sleep can negatively impact executive functions, attention, and performance on tasks.

The Centers for Disease Control and Prevention (CDC) recommends that most adults obtain at least 7 hours of sleep per night.

Setting up your bedroom

Without the right environment, obtaining an adequate amount of sleep can be difficult. Read this article to learn about our team’s tips for setting up your bedroom to optimize sleep.

Foods and food additives such as artificial food coloring may increase symptoms of ADHD, but there is not enough high quality research to promote treating ADHD with specific diet interventions.

It is also important to note that more research is needed on the role specific foods and food additives may play in ADHD.

You may consider keeping a food diary to track how you feel after you eat can help you identify which ingredients to avoid. However, it is important to talk with your doctor before making any major changes to your diet to avoid the risk of nutritional deficiencies.

Many people with ADHD experience bouts of sensory overload, or overstimulation. This occurs when one or more of your senses become overstimulated, such as:

  • Sight: Bright, harsh, or flashing lighting can bring on overstimulation.
  • Smell: Strong or bothersome scents or odors can be triggering for some.
  • Sound: Loud sounds like music or fireworks or exposure to multiple conversations at once can be overstimulating.
  • Taste: Certain flavors, temperatures, or textures can lead to sensory overload.
  • Touch: Any touch that’s too light, firm, or scratchy — or sudden or unexpected — can trigger overstimulation.

Overstimulation makes it difficult for the brain to process what’s going on. For example, exposure to a loud TV, a smelly cafeteria, or a crowded mall may lead to overstimulation.

Avoiding situations that lead to overstimulation can help. However, avoidance isn’t always possible. In those cases, these strategies can help:

  • Mentally prepare for what’s coming when entering an overstimulating situation.
  • Use coping tools, like sunglasses, earplugs, or headphones.
  • Take breaks as needed.
  • Carve out personal space for self-regulation.
  • Set limits around how long you’re willing to spend in an overstimulating environment.

A 2019 study found that more than 2 hours a day of screen time is associated with significant inattention issues in preschoolers.

Excessive screen time may also detract from other activities, such as exercise, which may help improve ADHD symptoms.

There are currently no specific guidelines for how much screen time is appropriate for someone living with ADHD. However, the American Academy of Child & Adolescent Psychiatry recommends the following guidelines:

  • Children ages 0 to 18 months should not get any screen time, unless they are video chatting with loved ones under supervision.
  • Children ages 18 months to 2 years should limit screen time, only watching educational programs alongside a caregiver.
  • Children ages 2 to 5 years should limit screen time to 1 hour per weekday and up to 3 hours on weekend days.
  • Children ages 6 and up should still be encouraged to limit screen time in favor of other activities.

Certain triggers can make ADHD symptoms more intense. Identifying your personal ADHD triggers can help you understand which changes you can make to your day-to-day routine to help minimize symptoms.