Why Women with ADHD Need More Stimulation
If you’ve ever caught yourself scrolling every app on your phone, pacing your house while voice-noting your best friend, AND stirring pasta on the stove all at the same time… you’re not alone. Welcome to the ADHD stimulation Olympics—where silence is suspicious, and “rest” feels more like punishment than self-care.
Let’s talk about it.
The Science: Why Our Brains Are Craving More
ADHD isn’t about a lack of attention—it’s about a lack of dopamine. Yep, the brain chemical that helps regulate pleasure, attention, motivation, and reward. In people with ADHD, especially women who often go undiagnosed or misdiagnosed until adulthood (hi, hello), dopamine doesn’t function the way it’s supposed to. The result? Our brains are constantly looking for something to spark.
That’s where stimulation comes in.
The prefrontal cortex—the part of your brain in charge of executive function (think: planning, focus, impulse control)—is underactive in ADHD brains. So we self-stimulate to wake it up. That could look like multitasking, risk-taking, overthinking, people-pleasing, or doing twelve things at once. Not because we want to, but because it actually helps our brains function better—temporarily.
But here's the plot twist: too much input (hellooo endless TikTok scrolling) can lead to burnout. Our brains are craving stimulation, but they’re also super sensitive to overload. We want Goldilocks stimulation—not too boring, not too chaotic, just right.
So… what actually helps?
Sauna: High Stimulation, Low Input
One of my favorite underrated tools for ADHD women? A sauna.
Sounds random, right? But hear me out.
Sitting in a sauna gives you:
Physical stimulation (heat, sweating, increased heart rate)
Nervous system regulation (hello parasympathetic reset)
A break from screens, conversation, and to-do lists
Body-based presence without needing to “do” anything
Basically: high stimulation for your body, while giving your brain a much-needed rest from the mental gymnastics.
And bonus: sauna use has been linked to improved mood, sleep, and even executive function over time. (Science says yes: a Finnish study showed regular sauna use reduced the risk of dementia and boosted cardiovascular health—two areas women with ADHD often struggle with.)
Other Ways to Meet Your Brain's Stimulation Needs (Without Melting Down)
If sauna’s not your thing (or you’re not about to join a Nordic spa), here are a few other ways to get that “just right” stimulation:
Weighted blankets or cold plunges – sensory input that regulates your nervous system
Dance breaks – short bursts of movement to get dopamine flowing
Nature walks without your phone – visual stimulation, body movement, but no doom-scrolling
Podcasts while doing chores – pairing a boring task with something interesting to trick your brain into focus
Creative outlets – drawing, journaling, DIYing a Pinterest fail on purpose
Final Thoughts: You’re Not “Too Much.” You’re Wired Differently.
Women with ADHD are often told to “calm down,” “focus,” or “stop doing so many things at once.” But here’s the truth: our brains are built for more stimulation. The trick is finding the right kind—the kind that energizes without exhausting.
So if sitting still makes you crawl out of your skin, but you’re also tired of the endless input loop… try something that stimulates your body but soothes your mind. Maybe it’s the sauna. Maybe it’s dancing around your kitchen while pretending you’re in a music video.
Whatever it is, it’s not weird. It’s actually brilliant.
Your brain just has different needs. You’re not broken—you’re creative, curious, and completely capable of giving yourself what you need.
Now go sweat it out, move your body, or stare at a tree for 20 minutes. Your prefrontal cortex will thank you.