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The Vocal Volume Voyage of Navigating the Ups & Downs with ADHD

Updated: Dec 4, 2023

Many ADHDers report frequently being told both...

"Relax, you're screaming." and "Speak up, you're whispering!"

Our voices may get LOUD when we are excited, telling a joke/story, or talking about something that interests us.

Our volume may become soft when we are focusing intensely or feeling anxious.

We often don't realize the volume of our voice until someone points it out. When people DO point it out - whether or not it was their intention - we may feel...

  • Rejected

  • Embarrassed

  • Foolish

  • Self Conscious

It can be disheartening and we may feel like we're annoying when people repeatedly tell us to change our volume.

If you struggle with ADHD vocal volume, consider trying:

  • VOLUME SIGNALS Try integrating "turn it down/up" signals with the people you're comfortable with. This way they can kindly make you aware of your volume without interrupting or potentially making an upsetting comment.

  • KILL IT WITH CONFIDENCE It typically helps me to brush it off with a confident joke or quip... **Be clear that you are joking around

    • "Whoops, my ADHD is showing again!"

    • Pretend to turn a volume dial on your head

    • "I was practicing my speech for the ants later."


  • REMEMBER That everyone is 1000x more worried about themselves and their own embarrassing moments than the time your vocals were too loud or too quiet. I can almost guarantee that they've forgotten before the conversation even ended.

If this resonated with you, consider checking out our Healing ADHD Emotions program! Join this 8-week group journey to heal the past and develop emotional regulation skills for life.

I hear you,


Brooke Schnittman

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