EP 36: ADHD and The Injustice Alarm

Many people feel a sense of injustice.  As I was researching additional materials for me to study on my journey to healing I found several articles on justice sensitivity. Then the articles pointed out how people with ADHD feel it much more and those who in recovery also. 

I am not a doctor and I am not diagnosing anyone. Please seek help if you are struggling. 

Common ADHD Symptoms

1. Inattention & Distractibility 
2. Disorganization & Poor Time Management 
3. Impulsivity 
4. Emotional Dysregulation 
5. Hyperactivity & Restlessness 
6. Forgetfulness 
7. Social Challenges 
8. Sleep Difficulties 
9. Relationship Struggles 
10. Workplace Issues 

What Is Justice Sensitivity?

It can be a Tendency to identify injustice easily and react strongly 

Emotional Responses

• Intense anger or rage 
• Resentment or bitterness 
• Guilt or shame
• Despair or hopelessness
• Empathy overload 
• Fear or anxiety 

Cognitive Responses (Thinking Patterns)

• Obsessive rumination 
• Black-and-white thinking
• Hyperfocus on the injustice 
• Moral absolutism 
• Sense of moral duty 
• Distrust of authority or systems 

Behavioral Responses

• Confronting or calling out the wrong-doer 
• Advocating or defending others 
• Avoiding situations or people 
• Self-sabotage 
• Taking impulsive action 
• Overcommitting to causes 

ADHD brains have a heightened emotional response which triggers some issues. 

Emotional intensity and dysregulation lead to lower dopamine & norepinephrine levels causes: 

1.     Reduced motivation and focus

2.     Difficulty with attention and memory

3.     Emotional sensitivity

4.     Seeking stimulation

ADHD & Justice Sensitivity Action Checklist

1. Build Self-Awareness

• Name the emotion: “What am I feeling right now?”
• Identify the trigger: “What injustice or unfairness set this off?”
• Ask: “Is this something I can change, or do I need to let it go for now?”

2. Regulate Emotions in the Moment

• Use grounding techniques (e.g., 5-4-3-2-1 sensory check-in)
• Take a 5-minute movement or breathing break
• Delay reaction: wait 10–30 minutes before responding or acting

3. Process the Injustice Constructively

• Journal or voice-record your thoughts to release mental pressure
• Talk it out with a trusted friend, coach, or therapist
• Reframe: “What does this reaction tell me about my values?”

4. Reduce Overwhelm

• Set boundaries with news/social media intake
• Limit exposure to injustice triggers (online arguments, toxic people, etc.)
• Use visual tools like calendars or task lists to stay anchored in the present

5. Channel Energy into Action

• Choose one small action to restore justice (e.g., sign a petition, donate, share a resource)
• Volunteer or get involved with a cause that aligns with your values
• Celebrate small wins 

6. Support Your ADHD Brain

• Prioritize sleep, movement, hydration, diet
• Explore therapy, coaching, or  support groups

7. Practice Self-Compassion

• Remind yourself: “It’s okay to feel deeply — that’s part of who I am.”
• Forgive yourself if you overreact or get stuck
• Acknowledge that justice sensitivity can be a strength, not just a struggle

Get in touch at: https://linktr.ee/throwoffthelines

https://www.medicalnewstoday.com/articles/adhd-justice-sensitivity#1