Interoception is the ability to detect and respond to bodily sensations like hunger, thirst, and pain.
People with ADHD may be more likely to struggle with interoception due to differences in brain functioning.
You can improve your mind-body connection with breathwork, grounding exercises, and body scans. If you need additional help with interoception, consider talking to a neurodivergent-friendly therapist.
Our bodies send us signals all the time. For example, they tell our brains when we’re hungry, thirsty, or tired. They also alert us when we might need to put on an extra layer of clothing if it’s cold, use the restroom, or attend to an injury. The ability to “hear” those signals and respond to them appropriately is known as interoception. Attention-deficit hyperactivity disorder (ADHD) and other mental health concerns can affect this skill.
Experts are still working to understand the overlap between bodily awareness and ADHD. But the good news is that interoception is a skill that can be improved with patience, practice, and the right support. Learning more about mind-body awareness and ADHD can help you know when to ask for help.
What interoceptive signals are like with ADHD
The ability to identify our bodily states and attend to our physical needs is essential for our health and well-being. But ADHD can make it harder to do this.
Someone with ADHD might:
Go hours without eating or drinking anything without realizing they're hungry or thirsty
Eat or drink too much without realizing they’re full
Become so focused on something that they forget to sleep, despite physical exhaustion
Miss the early signs that they’re sick
Misinterpret or miss signs of stress, making it harder to regulate emotions
Not realize they need to use the restroom until it’s urgent
We don’t yet fully understand the connection between neurodivergence and interoceptive awareness. But it’s likely related to differences in brain functioning.
Some people with ADHD might have a limited ability to detect physical cues or sensations. Others may notice their body’s signals but have trouble responding to them. For example, you might suddenly realize that you have to pee. But just as you make a move toward the restroom, you get distracted by a text or email. So sometimes, you might not attend to your body’s needs because you have a hard time maintaining focus.
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How poor interoception affects people with ADHD
Without support, poor interoception can negatively affect many aspects of your life. You might miss important physical signals and wind up overly thirsty, hungry, tired, or injured. You may not be able to detect signs of stress, anxiety, or other emotions in your body. In response, you might feel deeply uncomfortable but not know why. This can make it hard to process emotions in a healthy way and may even lead to burnout.
Interoception challenges can also interfere with ADHD treatment. For example, you might not notice side effects or be able to identify when a medication is working. Not being able to share that feedback with your provider can make it harder to find the right medication and dose for your needs.
Ways to tune into your body with ADHD
Like a muscle, you can strengthen your interoception skills with practice — even with ADHD.
These tips can help you practice mindfulness and listen to what your body is telling you:
Do a body scan. Give yourself a few minutes to explore what’s happening in your body without judging what you notice. Starting with the top of your head, mentally focus on each part of your body, pausing to see what you notice until you get to the soles of your feet. If you find any tension in any part of your body, inhale slowly and imagine releasing your discomfort along with your breath.
Try a grounding exercise. Sometimes, interoception can be more difficult when you’re distracted by external stimuli. So to draw your attention inward, engage your senses with a grounding exercise. Pause, take a few slow, deep breaths. Then, ask yourself what you can hear, see, taste, touch, and smell. There are no right or wrong answers, and it’s OK if you can’t identify every sensation. Over time, this practice can help you pay attention to what’s happening physically when you’re distracted.
Focus on your breath. Breathing is one of those automatic processes we usually don’t pay very much attention to. But connecting to your breath is a way to strengthen your interoceptive skills. Start by taking a slow, deep breath to the count of six. Then pause, holding your breath for six seconds. When you’re ready, slowly release the breath. Repeat this exercise a few times, and see if you notice any changes in how you feel.
Ask for help. If you have ADHD and are struggling to connect with your body, talking to a mental health provider can help. Therapy can provide an opportunity to practice noticing bodily sensations in a safe space. A neurodivergent-friendly therapist can also help you build coping skills and routines to help you stay attuned to your physical needs.
When people with ADHD improve interoceptive awareness, treatment often works better. It’s like learning to notice a low-battery warning before your phone dies — you can recharge sooner and avoid a crash. This awareness helps with emotional regulation, routines, and overall well-being.
Brandy Chalmers, LPC
Clinical reviewer
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ADHD is a form of neurodivergence characterized by differences in brain functioning. People with ADHD may have trouble with interoception, or detecting and responding to physical signals. They might not realize when they’re hungry, stressed, or tired. Interoception can be improved with practice and techniques like grounding exercises, breathwork, and body scans. A neurodivergent-friendly mental health provider can offer additional support.
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Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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