The Most Underrated ADHD Impairment? Sensitivity.
It’s unlikely I’ll ever be called upon to present an award for The Most Underrated ADHD Impairment.
But if I were… I’d be ready.
There is a somewhat quiet, often overlooked trait that I see again and again — both in myself and in a large proportion of the ADHD clients I work with.
Sensitivity.
More specifically, a Sensitive Nervous System (SNS).
Having a sensitive nervous system isn’t unique to people with ADHD or Autism — though it certainly shows up at higher rates in these populations.
What makes it such a pervasive part of the ADHD experience is how powerfully it feeds into the better-known ADHD traits.
Sensitivity as an amplifier
Take people-pleasing, for example.
Many ADHDers live what I call an “outside-in” existence — learning how to behave by constantly scanning the environment and other people for cues. When you also have a sensitive nervous system, you’re processing far more information than most: not just sights, sounds, smells, textures, and movement, but also the perceived emotions, moods, and energy of those around you.
This is related to what is called Rejection Sensitivity in the ADHD literature — but whatever the label, it’s an exhausting way to live.
Then there’s emotional regulation — including anxiety.
I often liken having a sensitive nervous system to having very thin skin… or no skin at all.
Whatever image works for you.
Your internal systems feel exposed and constantly “in play.” You’re more easily activated, more sensitive to perceived threat and more likely to live in a near-constant state of fight or flight. When your nervous system is operating as if danger is always present, emotional regulation becomes incredibly difficult — especially around fear and anxiety.
Planning, prioritising, focusing, and thinking clearly also take a hit.
In short:
A sensitive nervous system makes many ADHD challenges harder.
It acts as an amplifier of existing ADHD impairments — which is exactly why it would win the gong for Most Underrated ADHD Trait… if anyone ever asked me to hand one out.
“Just Relax” (and Other Unhelpful Advice)
From both my own experience and the people I work with every day, one thing has become very clear:
A deep understanding of your individual nervous system matters.
Generic, neurotypical advice usually doesn’t help — and can even add to the frustration.
You might recognise some of this:
Meditation, breathing, and relaxation techniques
I’ve spent countless hours chasing a calm state, only for my nervous system to be pinging and overstimulated again soon after — if I could change states at all.“Don’t stress.”
Most ADHDers would gladly hand anxiety back if they could.“Who cares what they think?”
Often, we genuinely don’t — yet the nervous system still responds with threat and catastrophe. At that point, belief becomes irrelevant.“Just relax and get some rest.”
For people with sensitive nervous systems, the paradox is that relaxation (the feeling, not the activity) can be incredibly hard to access. By day’s end, overstimulation and dysregulation often mean sleep suffers too.
So if you’re someone with a sensory-sensitive nervous system, and you’ve tried these traditional approaches without much success — I want you to know:
It isn’t you.
Well… it is you — but that’s the point. You know what I mean.
So What Actually Helps?
If tactics and techniques aren’t the whole answer, what does help?
One foundational step — deeper than simply trying more strategies — is understanding what winds up your nervous system.
Questions like:
Which environments consistently overstimulate you?
Are there certain times of day that are harder?
Are there particular people who activate your system more than others?
What stories are you telling yourself about these environments, times, or people that might be adding fuel to the fire?
Do some of those stories need reframing?
Hint: the answer is usually yes.
For me, sensitivity shows up most clearly around sleep.
In fact, poor sleep is what took me to the GP and ultimately led to my ADHD diagnosis in the first place.
If I don’t manage the sources and level of nervous system stimulation in my life, I pay a very consistent price: three to four hours of sleep.
Simple. Predictable. And if night after night....Brutal!
That’s my version of ADHD plus sensitivity.
Maybe a sensitive nervous system isn’t a dominant part of your ADHD experience.
But remember — it is the #1 Underrated ADHD Trait of 2025, voted by me — so it might be playing a role without you fully realising it.
If you’re battling to understand and manage your uniquely sensitive nervous system…
If you’re trying to stave off overwhelm…
If you and/or those around you are paying a price for ongoing overstimulation…
I want you to know that I support and build strategies with people every day around Sensitivity.
You don’t have to figure it out alone.