What Is Interoception?
If you’ve never heard the word interoception, you’re not alone. It’s one of the lesser-known senses, but it plays a major role in how we function every day. Interoception is your brain’s ability to sense and interpret internal body signals—things like hunger, thirst, pain, temperature, heart rate, and even emotional states.
It’s what helps you recognize, “I’m hungry,” or “I need to pee,” or “My heart is racing—I might be anxious.” In other words, interoception helps you tune into what’s going on inside your body.
Interoception & ADHD: What’s the Connection?
For many people with ADHD, interoception is a little glitchy. It's not broken—just inconsistent or hard to access in the moment. And that can show up in everyday ways that are easy to miss but deeply frustrating:
You forget to eat until you’re hangry.
You don’t realize you’re overwhelmed until you snap at someone.
You miss the early signs of anxiety until you're already in shutdown mode.
You can’t tell if you're tired, bored, anxious, or all of the above.
This can make daily functioning harder—and it’s not your fault. ADHD brains often struggle to connect internal signals with timely awareness or action.
“Lazy” or Just Disconnected?
People with ADHD are often misunderstood as lazy, unmotivated, or emotionally reactive. But when you zoom out and look at interoception, it makes so much more sense.
If your brain isn’t reliably picking up on internal cues, or it’s having trouble interpreting them, it becomes incredibly hard to regulate your behavior, emotions, or even your basic needs.
That’s not laziness. That’s a nervous system doing the best it can with the information it has.
How This Shows Up in Real Life
Here are a few ways interoception difficulties may show up in ADHD—whether you're a teen, adult, student, or professional:
Difficulty recognizing hunger or fullness → skipping meals, binge eating, or feeling foggy.
Emotional dysregulation → not realizing you’re escalating until you’ve already exploded or shut down.
Trouble with toileting (especially in kids/teens) → putting off bathroom breaks until it’s urgent.
Overcommitting → missing signs of stress or fatigue until you’re burned out.
Hard time naming feelings → knowing something’s off but not being able to describe it.
So What Can You Do?
The good news? Interoceptive awareness can be strengthened—just like any other skill.
Here are some gentle ways to start reconnecting with your internal world:
1. Body Check-Ins
Pause once or twice a day and ask:
What sensations am I noticing?
Am I hungry, thirsty, or tired?
This helps your brain practice tuning in without judgment.
2. Use Visuals or Reminders
Sticky notes, phone alarms, or visual charts can prompt you to check in with your body throughout the day.
3. Pair Check-Ins with Routine
For example: After lunch, I’ll take 30 seconds to notice my energy level, emotions, and tension in my body.
4. Practice Naming Sensations
Instead of “I feel bad,” try:
My chest feels tight. My stomach is fluttery. My shoulders are tense. This builds interoceptive vocabulary.
Final Thoughts: Your Brain Isn’t Broken
If you’ve struggled with emotional regulation, inconsistency, or “missing the moment” when something shifts in your body—it’s not a character flaw. It’s often about interoception and how your ADHD brain processes signals.
The goal isn’t to “fix” your brain—it’s to better understand it and give it the tools it needs to thrive. With patience, self-compassion, and support, you can build a stronger mind-body connection that helps you feel more grounded, aware, and in control.
