How can I reduce impulsivity with ADHD? 

Impulsivity is a core feature of ADHD and can affect decisions, emotions, and daily routines. According to the NHS, impulsive actions often stem from differences in executive function and emotional regulation rather than a lack of self-control. The good news is that several evidence-based strategies can help adults manage impulsivity more effectively. 

Understanding why impulsivity happens 

Here’s how impulsivity can occur in ADHD; 

What drives impulsive behaviour 

Research shows that impulsivity arises from differences in inhibitory control, emotional regulation, and reward processing. A systematic review published on PubMed highlights that differences in the prefrontal cortex and dopamine pathways affect a person’s ability to pause, weigh up consequences, and regulate emotional reactions. The Mayo Clinic also notes that adults may act quickly, experience strong emotional responses, and struggle to slow down enough to evaluate options. 

Evidence-based approaches that help 

According to NICE NG87, stimulant medication such as methylphenidate or lisdexamfetamine can reduce impulsivity by improving attention and executive functioning. Non-stimulant options like atomoxetine may also help. Psychological therapies, particularly CBT-ADHD, teach skills such as pausing before acting, identifying triggers, and practising emotional regulation.  

NHS Trust resources recommend using timers, structured routines, grounding techniques, and cue-based strategies to create space between impulse and action. Private services such as ADHD Certify offer assessments and medication reviews that follow NICE standards. 

Key takeaway 

Impulsivity in ADHD is linked to how the brain manages self-control, not personal weakness. With medication, structured routines, and practical behavioural tools, many adults find they can regulate impulses more effectively and build confidence in everyday decision-making. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.