ADHD and Interrupting Others

Have you ever felt so excited to share a thought that you accidentally cut someone off mid-sentence? While it happens to everyone occasionally, interrupting others is a common behaviour for individuals with attention deficit hyperactivity disorder (ADHD). 

Let's explore the connection between ADHD and interrupting others, along with practical strategies to stop interrupting when you have ADHD.

Is Interrupting a Sign of ADHD? 

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Many people with ADHD tend to interrupt others, stemming from challenges with impulsivity, focus, and working memory. 

Impulsivity

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Impulsive behaviours are common for individuals living with ADHD. Talking too much, blurting out answers, interrupting others, or interjecting with an unrelated thought are all examples of impulsive communication traits.

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Often, people interpret an interruption as a lack of interest in a conversation. However, it’s often the exact opposite: people with ADHD may interrupt because they are so enthusiastic or eager to contribute and feel they can’t hold onto their thoughts.

Focus

For individuals with ADHD, staying focused in conversations can be difficult. They may struggle to follow specific topics or details, often switching subjects mid-conversation without noticing.

In noisy or distracting environments, external stimuli can also sidetrack people with ADHD. This sensory overload may cause them to unintentionally interrupt conversations.

Working Memory

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Deficits in working memory can make it harder to follow along and contribute to a conversation. People with ADHD may feel compelled to share thoughts as soon as they arise, fearing they will forget them if they don't speak right away.

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While there is a strong link between ADHD and interrupting others, interrupting alone does not mean someone has ADHD. ADHD is a complex neurodevelopmental condition with a range of visible and invisible symptoms. An ADHD diagnosis should always be conducted by a licensed mental health professional or physician.

How to Stop Interrupting When You Have ADHD

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Even though interruptions are often unintentional, they can cause misunderstandings and strain professional and personal relationships. Are you wondering how to stop interrupting? ADHD can cause communication challenges, but some techniques can help you resist or minimize interrupting others.

Try Mindful Listening

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If it’s common for your mind to wander when it’s not engaged, find ways to stay present in a conversation. Try to focus on what the other person is saying instead of thinking about your response.‍ Ask questions to seek clarification. This will also show you are interested and listening intently. 

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When you feel overwhelmed during a conversation, breathing exercises can help reduce stress, which can help you focus better. If you’re about to interrupt, take a deep breath and count to three. This gives you a moment to process what someone is saying, and you may realize that you can wait your turn. 

Take Notes

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During a conversation, consider writing down key points or questions you want to revisit later. This can help you organize your thoughts, and reassure that you won’t forget important points. Note-taking also helps improve your working memory. In particular, handwritten notes support your brain’s capacity for information retrieval.

Keep Your Hands Occupied

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Having something in your hands can help diffuse your excess energy and allow you to stay focused. Fidget spinners, fidget cubes, and sensory rings can all provide sensory stimulation, allowing you to better concentrate on a conversation.‍ If you don’t have a fidget toy or prefer a more subtle alternative, you can also use office supplies or household items, like pens or rubber bands. 

Choose Your Environment Carefully

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Environments with excessive stimuli can overwhelm people with ADHD. This sensory overload may result in interrupting with unrelated thoughts or, in some cases, lead to ADHD shutdown.

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To stay focused during a conversation, try to chat in quiet, calm, and comforting environments with minimal distractions. Remember to also keep your phone on silent to avoid digital distractions.

Apologize and Be Honest

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While you can learn to minimize interruptions, there may still be instances where you end up blurting out a thought. A simple “I apologize for interrupting” or “I’m sorry, please continue” shows you respect the other person and helps maintain a positive dialogue.

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If you feel comfortable, you can also be honest about why you interrupted. Let your conversation partner know that an interruption does not mean you aren’t listening. Rather, you just needed to get a thought out. 

Find Support for ADHD and Interrupting

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With the right techniques and practice, you can learn to reduce or stop the habit of interrupting others. Remember to be kind and patient with yourself as you practice new techniques. If you continue to struggle with ADHD and interrupting others, a mental health professional can provide support. 

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Working with an ADHD clinical counsellor can help you manage your symptoms, use your strengths, and lead a more balanced life. If you’re wondering where to start your therapeutic journey, Phare Counselling makes mental health more accessible to folks across Canada through sliding scale therapy. We’ll work with you to find the right mental health professional that meets your needs and budget. Book a free consultation today!

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Author Bio:

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Wendy Chan is a writer and editor who is passionate about health, wellness, and self-care. She has worked in marketing and communications for nearly a decade, creating educational content for brands and companies across Canada. Since 2020, she has been a writer and researcher for Phare Counselling.

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Wendy specializes in authoring informative and accessible content on mental health, wellbeing, higher education, and technology. She holds a BFA in Creative Writing from the University of British Columbia. You can find her in Vancouver or Toronto, depending on the weather.

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