Having ADHD and being a highly sensitive person (HSP) can share traits, but they’re different.
It’s possible to live with both ADHD and high sensitivity, which may result in unique challenges as well as strengths.
Understanding the difference between HSP and ADHD and getting the right diagnosis are key to getting the support you need.
If you live with attention-deficit hyperactivity disorder (ADHD), you might feel like you’re more sensitive to certain things. For example, you might feel sensitive to people criticizing you or feel overwhelmed by loud noises. But this doesn’t necessarily mean you’re a highly sensitive person (HSP).
Being highly sensitive is a personality trait, while ADHD is a neurodevelopmental condition. It’s important to understand the differences between them so you get the right support.
Difference between high sensitivity and neurodivergence
Being an HSP and being neurodivergent have some shared traits, but they refer to distinct things.
HSP isn’t a clinical term. The idea originated in a book written by psychologists Elaine and Arthur Aron in the 1990s. It isn’t a diagnosis recognized in any official text. But some research shows it’s a real trait that affects nearly 30% of people.
According to research, some personality traits associated with being an HSP include:
Openness: Having a vivid imagination or daydreaming frequently. You may be deeply moved by and sensitive to beauty and aesthetics, embracing rich emotional experiences.
Neuroticism: Experiencing higher rates of depression and anxiety. You might feel easily overwhelmed by sensory input or social interaction.
These traits can appear in neurodivergent people. Neurodivergence is a term that’s used to describe people whose brains work differently than what’s considered “typical.” Often, it describes people who live with neurodevelopmental conditions, like ADHD and autism.
Many neurodivergent people may resonate with the idea of being a highly sensitive person (HSP). However, it’s important to note that HSP is not a clinical diagnosis in the way that conditions like ADHD or autism are.
A professional might acknowledge that you show traits consistent with high sensitivity, but this is different from receiving a formal diagnosis. Neurodivergent conditions like ADHD or autism involve specific cognitive, behavioral, and developmental characteristics that go beyond what defines an HSP. While there can be overlap in lived experience, being highly sensitive is considered more of a personality trait than a clinical condition.
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How sensitivity shows up with ADHD
While high sensitivity is a personality trait and ADHD is a neurodevelopmental condition, they can look similar.
Explore these examples of how ADHD and HSP traits might show up together:
Sensory sensitivity: Some research shows that living with ADHD can make you more sensitive to sensory input, like loud sounds or bright lights. This trait is also associated with HSPs.
Strong emotions: People with ADHD often struggle with emotional dysregulation, meaning their emotions can feel more intense and harder to control. This overlap may look similar to the deep emotional experiences of HSPs.
Sensitivity to rejection: People with ADHD can experience rejection sensitivity dysphoria (RSD), which is when even small signs of criticism or disapproval feel overwhelming. People who identify as HSP might also be easily affected by feedback.
Creativity: HSPs tend to have a deep appreciation for beauty and the arts. Creativity isn’t a recognized symptom of ADHD, but research suggests that people with ADHD tend to be more creative and artistic.
On the other hand, some HSP traits aren’t likely to show up with ADHD. For example, HSPs are more likely to notice, be affected by, and have empathy for others’ emotions. ADHD can make it hard to empathize with others’ feelings.
In addition, people with ADHD have cognitive symptoms that have nothing to do with being an HSP. ADHD is characterized by inattention, distractibility, forgetfulness, impulsivity, and more. These symptoms go much further than simply being “sensitive.”
The impact of overlapping ADHD and high sensitivity
It’s absolutely possible to be both a person with ADHD and an HSP. This combination might bring some challenges and strengths.
For example, some difficulties might include:
Feeling overstimulated at work, where deadlines and distractions can already be challenging
Getting overwhelmed and easily exhausted by social situations
Experiencing high stress levels in response to small issues or conflicts
At the same time, you might celebrate HSP and ADHD strengths, like:
Innovative thinking and creativity
High energy and passion
Resilience and resourcefulness
Authentic expression
It’s important not to let self-identification as an HSP get in the way of the correct diagnosis. If your HSP traits — especially things like strong emotional reactions or sensory sensitivities — are so intense that they get in the way of your day-to-day life, then seeking an evaluation for ADHD could give you clarity.
Managing ADHD and being a HSP together
Neither ADHD nor being an HSP can be “cured” — nor should they be. It’s not a negative thing to live with either of these. They both just mean that your brain may work differently from what’s deemed “typical.” But being a HSP or having ADHD can be challenging in a world that often isn’t accepting.
Here’s some ways to get support, practice self-compassion, and thrive:
Celebrate yourself
First, understand that neither being an HSP nor having ADHD are things to be ashamed of. You might be different from other people in your life, but that’s not a negative thing.
Both being an HSP as well as having ADHD come with unique superpowers. So try to focus on your strengths and celebrate yourself for who you are.
Get the right diagnosis
If you know you’re more sensitive to certain things, it’s important to understand exactly what’s going on. HSP isn’t a diagnosis — most people self-identify with the trait.
But if ADHD is behind your sensitivities, you’ll need an official evaluation and diagnosis. A diagnosis is key to getting the appropriate treatment and support for your needs.
Find a community
It’s easy to start judging yourself for your differences when you’re surrounded by people who don’t understand. It may help to connect with others who are neurodivergent or who identify as HSPs. Local or virtual support groups exist for both types of people. Having a community of like-minded people can help you see that being different isn’t negative.
Talk to a therapist
A therapist can help you sort through how sensitivity and ADHD overlap in your life. They can teach coping strategies for emotional regulation when emotions feel overwhelming. In therapy, you can also gain tools for managing sensory overwhelm. Lastly, therapists can help you work through negative beliefs you may have created about yourself.
Get ADHD treatment
If you live with ADHD, treatment can help manage your symptoms and allow your strengths to shine through. The most effective treatment for ADHD is medication. Therapy can also help, especially when combined with medication. To get access to these treatments, you’ll need to first get diagnosed with ADHD.
For people who identify as HSP and have ADHD, a unique part of daily life is learning to balance sensitivity with focus. The challenge often lies in channeling these strengths in ways that support follow through and reduce overwhelm.
Ashley Ayala, LMFT
Clinical reviewer
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If you relate to being highly sensitive and also think you might have ADHD, it’s worth taking a closer look at how both show up in your life. With the right diagnosis, treatment, and support, you can better understand yourself and learn healthy coping mechanisms.
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Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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