Limited research suggests that those with ADHD may be more likely to have intrusive thoughts than those without it, but treatments like mindfulness-based cognitive behavioral therapy are available.

Most people have uncomfortable thoughts that pop up from time to time. But for those with ADHD, these ideas may become pervasive, be persistent, or feel out of control.

Though intrusive thoughts are typically associated with obsessive-compulsive disorder (OCD), limited evidence suggests that they may also manifest in some individuals as an aspect of ADHD.

Remember that you are not your thoughts, but you can use strategies to help you manage them and attain greater peace of mind. Here’s what to know.

There’s limited research on the link between ADHD and intrusive thoughts in particular. However, according to a small older study from 2009, those with ADHD reported significantly higher ratings on both intrusive and worrisome thought scales than the control group.

If you have ADHD, you’re also more likely to have OCD, which is more commonly associated with intrusive thoughts and may help explain the overlap in symptoms. Research from 2019 suggests that over 10% of adults with OCD also have ADHD, while over 25% of children with OCD were also found to have ADHD.

Both conditions also involve issues with the cortical-striatal-thalamic (CST) circuits in the brain, which are responsible for cognitive and impulse control. While OCD is typically associated more with difficulty disengaging from certain thoughts, ADHD is involved more with difficulties sustaining attention or maintaining impulse control.

Another study from 2023 found excessive mind-wandering and rumination to be strongly associated with ADHD. Though mind-wandering and rumination aren’t exactly the same as intrusive thoughts, they may certainly be related. Researchers also found these habits to be tied to greater anxiety and depression in ADHD patients.

Scientists say that mindfulness-based practices are effective at countering these undesired symptoms — more on that below.

Intrusive ADHD thoughts vs. OCD

So far, there’s not any research on the difference between intrusive thoughts in ADHD and OCD in particular. However, a hallmark of OCD is obsessive thoughts followed by a compulsion as an attempt to manage those thoughts.

For instance, someone with OCD might experience obsessive thoughts about being exposed to bacteria. In order to combat this fear, they may wash their hands hundreds of times, stay inside, sanitize excessively, etc.

Someone with ADHD is less likely to experience the “compulsion” element of the condition or to perform a ritual aimed at soothing the obsessive trigger.

That being said, so far, intrusive thoughts have been studied much more extensively in OCD than ADHD. So, we still have much to learn in terms of the way these thoughts manifest in ADHD.

Though there’s not yet any research on the types of intrusive thoughts that individuals with ADHD have in particular, these thoughts may feel shocking, disturbing, dangerous, or all-consuming in nature, including:

  • Did I leave the door open or unlocked?
  • What if everyone hates me/is out to get me?
  • What if something happens to someone I love right now?
  • Am I going to die soon?
  • What if someone is spying on or watching me?
  • What if I want to harm myself or others? What if I accidentally do?
  • What if having this thought or idea means something is wrong with my character or personality?
  • What if having this intrusive thought, image, or idea in my head (e.g., my loved one dying in a car accident) means that it’s an intuition that will come true?

Understandably, intrusive thoughts may feel overwhelming or distressing. But before you attempt to forcibly control your thoughts, you may want to take a deep breath and reorient yourself.

  • Acknowledge that you’re having an intrusive thought: Get into the practice of identifying intrusive thoughts when they happen in the moment. Make sure to also acknowledge any feelings this thought is causing within you.
  • Remember that these thoughts will pass: Though it may seem like they will go on forever, there’s an end in sight. You’ve experienced greater mental clarity previously, and you can again — perhaps more than you ever thought possible.
  • Know that these thoughts don’t define you: Remember that many people experience intrusive thoughts from time to time. By clutching onto the thoughts, over-analyzing them, or ascribing meaning to them, you give them more energy.
    • Keep in mind that it is normal to have some degree of intrusive thoughts. These thoughts don’t need to signify anything about your personality, temperament, character, past, or future.
  • Try setting them down: Remember that you don’t have to “carry” these thoughts with you. Try to imagine them floating by like clouds, which can diminish their power.

There are also several measures proven to diminish intrusive thoughts, including:

  • Physical exercise: In a 2013 study of people with ADHD, researchers found an association between physical activity and reduced symptoms of impulsivity and intrusive and worrisome thoughts. And in general, exercise is associated with benefits like reduced stress and improved physical and mental health.
  • Mindfulness-based cognitive behavioral therapy (CBT): Cognitive behavioral therapy is recognized as an effective treatment for intrusive thoughts. By practicing non-judgment of these thoughts and learning strategies to manage them, you can quickly attain greater peace of mind. In a 2023 study, researchers hypothesize that mindfulness-based CBT, in particular, may be beneficial in treating harmful thought patterns associated with ADHD.
  • Mindfulness-based practices: Breathwork, yoga, meditation, and other mindfulness-based practices are also known to be effective ways to combat unwanted or intrusive thoughts. By existing in the present moment, you can observe your thoughts and, if desired, change them, rather than taking them personally.
    • Remember that you’re not your thoughts — you are the awareness of them. Mindfulness practices can help you enter this empowering state.

Does ADHD medication help with intrusive thoughts?

So far, there’s not yet any research on whether ADHD medication helps treat intrusive thoughts in particular. However, stimulants like methylphenidate (Ritalin) or amphetamine (Adderall) are known to be effective ways to help improve focus and reduce impulsivity in those with ADHD, which may also potentially reduce the intensity of intrusive thoughts.

However, more research is needed to know for sure. Learn more about ADHD medications.

While research on the link between ADHD and intrusive thoughts is limited, there’s some evidence to suggest that those with ADHD are more likely to experience rumination or worrisome or intrusive thoughts. Since OCD and ADHD have significant comorbidity, those with ADHD with intrusive thoughts may also want to ask a professional about a potential OCD diagnosis, which is a condition with a well-established connection to intrusive thoughts.

Management strategies for intrusive thoughts include physical exercise, mindfulness-based CBT, and other mindfulness practices like breathwork or yoga. Racing thoughts can be stressful or frightening, but there are always ways to attain greater peace of mind.