Hyperactivity and impulsivity
What are the common challenges?
These could include:
- Fidgeting and feeling unable to sit still
- Trouble focusing on quiet tasks
- Being impatient
- Talking too much or inability to be quiet
- Trouble waiting for a turn
What impact does this have on you?
Missed deadlines or incomplete tasks. Strain on work, relationships and daily routines.
What challenges do you notice?
What are your personal triggers?
Everyone’s triggers and challenges are unique. It helps to:
- Notice patterns that trigger impulsive or hyperactive behaviours
- Self-monitoring to identify patterns
- Identify possible adjustments to reduce unhelpful behaviours
- You may find it helpful to keep a monitoring diary
What can we do about it?
Now that you’ve identified how hyperactivity and impulsivity impact you, let’s explore some strategies to help you feel more in control:
- Introducing structure and routine
- Using reward systems
- Practising impulse delay techniques
- Using visual reminders
Building your personal toolkit
Now that we know which strategies can help, let’s take a closer look at each one. This will help you build your own personal toolkit for managing hyperactivity and impulsivity.
Introducing structure and routine
What it is:
Building regular activities and routines to provide stability and channel your energy.
How to do it:
- Plan structured activities: Channel your energy into planned activities using activity diaries or planners.
- Schedule activity breaks: Include short breaks for movement, like brisk walks or stretches, to release restlessness.
- Establish consistent routines: Create regular morning and evening routines to reduce decision fatigue and manage restlessness.
- Use tools for consistency: Set reminders or alarms to signal when it’s time to pause and recharge.
Why it helps:
Structured activities and breaks reduce impulsive actions and help you feel more balanced and in control throughout the day.
Reward systems
What it is:
Reinforcing your ability to delay impulses by celebrating small wins.
How to do it:
- Set clear goals: Choose a behaviour to work on (e.g. pausing before speaking).
- Define a reward: Pick something simple and meaningful; a cup of tea, a 5-minute break, or a favourite activity.
- Track your success: Keep a log of your progress to see your improvements over time.
- Celebrate consistency: Use your chosen reward to strengthen the habit of impulse control.
Why it helps:
Immediate rewards reinforce positive behaviours and keep you motivated to keep improving.
Impulse delay techniques
What it is:
Creating a short pause between an impulse and your reaction to it.
How to do it:
- Recognise the urge: Notice when you feel the need to act quickly.
- Pause for a few seconds: Count slowly to five before responding.
- Track your success: Ask yourself, “Is this the right moment? What’s a better alternative?”
Why it helps:
This short pause helps you make more thoughtful choices, reducing impulsivity over time.
Visual reminders
What it is:
Using visual cues to prompt you to pause and think before acting.
How to do it:
- Choose your reminders: This might be sticky notes, wristbands, or phone alerts.
- Place them strategically: Put them in places where impulsive actions tend to happen.
- Use them as cues: Let each reminder prompt you to take a breath and pause.
- Adjust as needed: Try different reminders until you find what works best for you.
Why it helps:
Visual reminders create consistent, gentle prompts that support you in managing impulsive actions.
Let’s summarise
By identifying your personal triggers and using these practical tools – like structure, rewards, impulse delay, and visual cues – you can build a toolkit for better managing hyperactivity and impulsivity.
These strategies help you feel calmer, more focused, and ready to tackle daily challenges with more confidence and control.