Why ADHD Symptoms Can Feel Worse During a Heatwave
As I write this, the temperature outside is hovering around 35°C. For many people, hot weather is uncomfortable. But for people living with ADHD, a heatwave can feel like turning up the volume on an already busy mind.
You may find yourself more distracted than usual. More forgetful. More emotionally reactive. Tasks that felt manageable a week ago suddenly feel overwhelming. If that's your experience, you're not imagining it.
Heat places additional demands on both the body and the brain. When we're overheated, we expend energy trying to regulate our body temperature. ADHD brains are especially vulnerable to temperature related stress. Heat can drain dopamine reserves, disrupt sleep and intensify sensory overload, making emotional regulation even harder. Add in physical discomfort like feeling seating and irritability … meltdowns can easily follow.
Blood sugar dips can worsen ADHD symptoms. Your brain needs glucose to function and sudden drops can cause fogginess, mood crashes and impulsive decisions. Many of my clients describe feeling as though their "ADHD has got worse" during hot weather. They struggle to focus on conversations, become overwhelmed by noise or sensory input, lose motivation, or feel more impatient and frustrated than usual.
Poor sleep can impair cognitive function like attention, memory and emotional regulation – the very areas ADHD already disrupts. Poor sleep maginifies inattention, impulsivity and mood swings.
Emotional regulation can also become harder. Small irritations—a delayed train, an unexpected change of plans, a misplaced item—can provoke a stronger emotional response than they normally would. Heat affects everyone emotionally to some extent, but if ADHD already makes it difficult to regulate emotions, a heatwave can feel like trying to stay calm while the thermostat keeps rising.
Excitement has a knock on effect on our brains, making us more likely to feel overwhelmed or struggle with impulsivity. The thought of your team playing and winning in the World Cup, holiday plans or BBQs can adversely impact ADHD symptoms due to the nervous system becoming dysregulated. It might sound counterintuitive to reduce levels of excitement, but like any strong emotional state it can have a big impact. Notice when you are experiencing strong feelings like excitiement and take a moment to pause. Our brains are wired for novelty and interest, but becoming more aware of this can help us not to fling ourselves into something zany, wacky or new!
So to cope with the heat, adjust expectations. This may not be the week to demand peak productivity from yourself. Instead, think about protecting your energy.
Ask yourself:
Have I had enough water today?
Am I trying to do too much in the hottest part of the day?
Have I taken breaks?
Did I sleep well?
Do I need to simplify my to-do list?
Sometimes the most effective therapeutic intervention isn't trying harder—it's being kinder to yourself.
Structure can also help. Keep routines simple. Break tasks into smaller steps. Use reminders, timers, and visual prompts if your concentration is wavering. If possible, tackle important tasks during cooler parts of the day when your brain feels more alert.
And remember: emotional regulation begins with physical regulation. Cooling your body—whether through shade, cool drinks, a fan, lighter clothing, or simply slowing down—can help settle the nervous system. When the body feels safer and more comfortable, the brain often follows.
A heatwave doesn't mean you've lost progress.
If your ADHD symptoms feel louder this week, it doesn't mean you're failing. It means your brain is responding to difficult conditions. Be patient with yourself. Adapt where you can. Rest when you need to.
Brains, like people, don't always perform at their best in extreme conditions.
And sometimes the most important training isn't pushing harder—it's learning how to care for yourself when life turns up the heat.