My ADHD Brain is SO LOUD (Here's How to Quiet it)
- Jun 20
- 3 min read
Updated: Jul 15
If you have ADHD, you already know your brain is loud. Thoughts race, emotions spike, and distractions pop up like notifications you can’t silence. Most of that mental noise comes down to one simple, but tricky truth:
The ADHD brain is a noisy and distractible place when it doesn’t have a precise amount of stimulation.
Too little? We're plagued with boredom, restlessness, and brain fog.
Too much? We're drowning in overwhelm, anxiety, and chaos.
Learning to dial stimulation up or down on purpose is the closest thing ADHDers have to a volume knob for the mind.
We're exploring why your brain gets noisy, what that noise costs you, and the practical tools you can use to create quiet without squashing your spark.
Why the ADHD Brain Turns Up the Volume
When stimulation dips too low, your brain starts frantically hunting for something, anything, to wake it up.
That can look like:
Endless scrolling (news, socials, online shopping)
Random internet search rabbit holes you can’t remember starting
Replaying old conversations or arguments on loop
Task-jumping every few minutes
Emotional spirals (“Why did I do that in 7th grade?!”)
Conversely, when stimulation spikes too high, your nervous system hits the red zone.
You feel scattered, edgy, and shaky, yet can’t stop doom-scrolling or doom-thinking.
What a Noisy Mind Costs You
Decision gridlock (“Should I answer emails or start dinner? …It’s been 45 minutes.”)
Ruminating on the tiniest mistake or potential future disaster
Feeling disconnected from conversations or even your own body
Task paralysis: staring at your to-do list until the day’s gone
Emotional swings that add guilt and shame to the original stress
Quieting the mind isn’t about silencing every thought. It’s about giving your brain the right type of fuel so it stops screaming for help.
Feed your Brain 1st
Learn what satisfies your brain.
Fast music? Fresh air? A strong cup of coffee?
A quick video-game level? Ten burpees? A funny podcast?
Use that stimulation before big tasks. Prime your mind the way runners warm up their muscles. Five intentional minutes beats forty minutes of accidental scrolling.
Keep regulating tools in reach. If you feel the noise rising mid-task, pause and use a tool (next section) instead of drifting into unplanned distraction.
Check mental energy often. Ask, “Too slow or too fast right now?” Then add or subtract stimulation accordingly.
ADHD-Friendly Tools to Quiet the Mind
💡 Tool | 🧠 Why it Works for ADHD | 🔧 How to Use It |
Brain-dump | Empties the mental “tabs” so they stop auto-refreshing. | Before bed (or any time noise peaks) grab paper and write everything swirling in your head. No structure, no judgment. Rip it out and park it. |
Movement breaks | Physical activity regulates dopamine and burns anxious energy. | Dance to one song, do 10 push-ups, pace while voice-noting ideas, or take a 5 minute walk before long tasks. |
Music / brown noise | Provides steady stimulation that drowns out chaotic background chatter. | Curate playlists for different energy levels, or try brown noise through headphones to create a gentle focus bubble. |
Doodles & tactile fidgets | Keeps hands busy so the brain can single-task. | Keep pens, putty, or a textured object at your desk. Use during meetings or reading. |
Talk it out | Verbal processing clears mental congestion. | Narrate steps out loud (“Next I’ll open the file”), call a body-double buddy, or use voice memos. |
Pro Tip: Pair tools. Example: Walk for 3 minutes while listening to brown noise, then do a 60 second brain-dump. That combo can reset an entire afternoon.
Putting It All Together: A Mini Routine
Morning Prime: 5 minutes of upbeat music + stretching.
Pre-Task Boost: 60-second doodle + set brown-noise track.
Midday Check-In: Ask “Too slow or too fast?” If fast, breathe & brain-dump; if slow, do 20 jumping jacks.
Evening Wind-Down: Brain-dump, lower lights, mellow playlist.
Adjust durations and tools until your mind feels steady, not silent... That’s your sweet spot.
Your ADHD brain wasn’t designed to sit in monk-like silence, but it can learn to cycle between energizing noise and restorative quiet on purpose. When you feed your mind the stimulation it truly needs — no more, no less — you reclaim focus, creativity, and calm.
Start small: pick one tool from the list and test it today. Notice what shifts. Then build your own “quiet kit” over time.
Your brain will still be vibrant and curious, just a lot less chaotic. And that’s the kind of quiet that lets your best ideas shine.
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You've Got This,
Coach Brooke
