What's going on?
Autistic brains are often extra sensitive to sensory input. ADHD brains often go looking for it. So you can be overwhelmed by noise and bored stiff in silence, sometimes within the same hour.
They’re not fussy preferences. They’re real needs.
Sensory needs in AuDHD can look contradictory, and that is the point. The autistic side tends to take in more sensory detail than it can comfortably process, so it looks for less. The ADHD side tends to be under-stimulated, so it looks for more. Which one wins can change through the day, depending on how tired, stressed or overloaded you are. That is why the music that helped you focus this morning can feel unbearable by the afternoon.
Avoiding and seeking
A quick comparison:
| Sensory avoiding | Sensory seeking |
|---|---|
| Covering ears at loud noises | Music on to concentrate |
| Cutting labels out of clothes | Loving tight hugs or heavy blankets |
| Dimming the lights | Fidgeting, chewing, tapping |
| Leaving busy places early | Craving strong or spicy flavours |
Often in the same person, on the same day.
Signs of overload
It varies from person to person, but it often includes:
- Irritability out of nowhere
- Not being able to think, or follow what people say
- A sudden urge to leave the room
- Everyday sounds, lights or textures feeling painful
- Shutting down, or a meltdown
Calm the avoiding side
- Sound: Headphones or soft earplugs.
- Light: Sunglasses, a cap, warm lamps.
- Touch: Soft, tag-free clothes.
- Space: A quiet spot to retreat to.
- Recovery: Low light and quiet after busy days.
Feed the seeking side
- Background sound: Brown noise, podcasts, a favourite album.
- Mouth input: Chewing gum, crunchy snacks, a cold drink.
- Movement: Pacing, rocking, dancing in the kitchen.
- Pressure: A weighted blanket or a firm hug.
- Sensory snacks: Small doses all day, not just when stuck.
Where to start
A good first step is to notice your own patterns for a week. Which sounds, lights and textures drain you, and which ones settle you? Then build a small kit you can carry: something to block input, and something to add it. Having both to hand means you can adjust before you reach overload.
The bottom line
Your senses aren’t too much. They’re information.
This post is for awareness, not diagnosis. Everyone’s sensory needs are different, and an occupational therapist can help you work out what suits you.
Want the swipeable version? This post is also a carousel on Instagram: follow @johnhasaudhd for more on life with AuDHD.