Why Is My Brain So Noisy and I Can’t Turn It Off? 

A constantly active mind can be stressful and a common sign of ADHD. Many adults with ADHD might describe it as having a noisy brain that’s always on. It might be hard to fall asleep, stay focused, or even just relax. However, this doesn’t mean there’s a problem with overthinking or a lack of control. It’s often just how ADHD affects the brain processes for attention and stimulation.  

Fortunately, advances in science have allowed us to understand much more about why this happens. In addition, several practical exercises may help calm the noise. 

What’s Behind a Noisy ADHD Brain? 

A noisy brain isn’t only about having too many thoughts. When it comes to ADHD, the brain can process information differently. People with ADHD might find it difficult to calm their minds. 

It usually comes down to how certain brain chemicals, especially dopamine and norepinephrine, are regulated. These chemicals are known to help control focus, motivation, and alertness, but in ADHD, levels may decrease, which can cause the brain to constantly seek stimulation and struggle to filter what to pay attention to. 

That’s why someone with ADHD may have thoughts that feel scattered, sometimes like several radio stations playing at once. It’s not something that’s done intentionally. Instead, the brain may be constantly searching for something that feels rewarding enough to hold onto. 

ADHD and Anxiety—What’s the Difference? 

Sometimes, ADHD may be mistaken for anxiety. However, they’re not the same. Anxiety typically involves constant worrying about a future event and having “what if” thoughts. On the other hand, ADHD feels more like mental restlessness. In other words, the brain races ahead simply because it doesn’t like slowing down. 

Still, ADHD and anxiety are not mutually exclusive. Up to around half of people with ADHD experience symptoms of anxiety. For this reason, it may be a good idea to get evaluated for other mental conditions that can co-occur with ADHD. 

Why Overstimulation Makes It Worse 

If your brain is already running at full speed, adding more stimulation, whether it be noise, bright lights, screens, or caffeine, can make it even harder to think straight. Overstimulation can lead to a sense of feeling overloaded or on edge. 

Instead of filtering out background noise or minor details, you might take everything in at once. You might be more sensitive to late-night scrolling on your phone or taking on one too many projects. Busy spaces and constant phone notifications can also send your mind into overdrive. 

Ways to Calm a Hyperactive Mind 

Calming a noisy brain doesn’t have to mean forcing yourself to relax. It could just mean giving yourself something to focus on. It can take practice, but there are different ways to calm a hyperactive mind. 

Consider trying these techniques: 

• Ground yourself in your surroundings. The 54321 grounding technique involves pausing ​​and naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste to pull your attention back to the present moment. 

• Move your body. Light exercise, stretching, or a short walk can help release built-up energy and reset your focus. 

• Empty your mind on paper. Write down every thought on your mind without judging it. Seeing your worries on paper may help clear mental clutter. 

• Use sound intentionally. White noise, calm playlists, or nature sounds can block distractions and refocus your mind. 

• Create a consistent bedtime routine. Turn down the lights, put away screens, and follow a nightly routine to help your brain wind down. 

You don’t have to stop your thoughts. You can guide them to calmer moments to let your brain recharge. Small pauses can help the mind settle and rest. 

When to Seek Extra Support 

You might want to consider finding help or support if a hyperactive mind is starting to affect your work, sleep, or relationships. No one needs to manage constant mental noise on their own.  

Start by speaking with your GP or another clinician who specializes in ADHD. They can rule out other causes and guide you through your options for getting a diagnosis and treatment. Therapy, coaching, and medication can all help with calming a busy mind. 

Conclusion 

Once you see that a noisy mind isn’t a flaw, it may be easier to take action. There are a plethora of ways to help ease a distracted mind, and if those strategies don’t help, professional help is widely available.  

If you relate to these experiences, consider taking a free ADHD screening at ADHDSimple.co.nz. It’s an easy, confidential way to start understanding your brain and how it works. After getting your results, you can take the right steps to get the support you need. 

Last updated October 2025
Written by Gerardo Sison, Pharmacist 

Important: This article is for information only. Diagnosis and treatment are determined and overseen by a qualified clinician. If you feel affected, contact your GP.