Interoception Experiments for ADHD Women: Create a Small Change and Notice What Happens

Sometimes body signals are easier to learn when there is a clear before and after.

Instead of waiting until you are exhausted, very hungry, overloaded, or emotionally flooded, you can create a small, safe change in your body and notice what happens.

The basic experiment

1. Pause. Notice what is present before you do anything.
2. Create one small change. Use movement, gentle muscle effort, temperature, or another comfortable body change.
3. Notice. What changed? Where?
4. Rest. Let your body return toward baseline.
5. Repeat once. This time choose one signal to pay attention to.
6. Compare. Was the second experience easier to notice, different, or the same?

What to notice

You do not need an emotion word. Start with physical information.

• warm / cool
• tight / loose
• heavy / light
• fast / slow
• pressure / release
• buzzing / tingling
• shaky / steady
• full / empty
• activated / settled
• obvious / faint
• immediate / delayed
• clear / hard to identify

Experiment 1: Press and release

Sit or stand comfortably.

Press both feet into the floor for about 20 seconds. Use only enough pressure to feel the muscles working. Release.

Notice:

• Where did you feel the effort?
• What changed when you released?
• Did warmth, tension, pressure, tingling, or another sensation appear?
• How long did the change last?

Repeat once while paying attention to just one area, such as the soles of your feet, calves, or thighs.

Experiment 2: Shoulders up, shoulders down

Gently lift your shoulders toward your ears. Hold briefly, then let them drop without forcing them.

Notice:

• Can you detect the difference between effort and release?
• Is the change easier to feel in your shoulders, neck, chest, arms, or somewhere else?
• Does the sensation arrive immediately or a few seconds later?

Experiment 3: Before and after movement

Notice your body while sitting or standing still.

Then walk around for about a minute at a comfortable pace. Stop and check again.

Look for changes in:

• breathing
• pulse or pounding
• warmth
• sweating
• muscle activation
• energy
• steadiness

You do not need to count your heartbeat. Simply notice whether anything feels different.

Experiment 4: Temperature contrast

Use a comfortably warm mug, cool washcloth, or another mild temperature change. Avoid anything very hot or very cold.

Notice:

• Where is the temperature easiest to detect?
• Does the sensation remain after the object is removed?
• Do different parts of your hand or body register the temperature differently?

Experiment 5: Notice natural breathing

You do not have to change your breathing.

Notice your breath for several cycles while sitting comfortably. Then stand, stretch, or walk briefly and notice it again.

Ask:

• Where do I notice breathing most clearly?
• Chest? Belly? Throat? Nose? Shoulders? Somewhere else?
• Is the signal stronger after movement?
• Does focusing on breathing feel neutral, useful, irritating, or activating?

Your experiment record

Signal I explored:

What I did:

Before: What did I notice?

After: What changed?

Where did I notice it?

How quickly did I notice it?

How clear was the signal?

The second time: Was anything easier to detect?

What did I learn about my body signals?

Look for your pattern

After trying several experiments, notice whether you have patterns.

You might find that:

• muscle changes are easy to notice but hunger is not
• temperature is obvious but fatigue arrives late
• you notice a signal but cannot tell what it means
• movement makes internal signals easier to detect
• paying close attention actually makes signals more confusing
• external reminders are more useful than waiting for an internal cue

These patterns show which signals are easier or harder for you to detect and when external support may help.

Bring it back to everyday life

You do not need to monitor your body all day.

Choose one signal that would be useful to catch earlier—such as fatigue, hunger, thirst, muscle tension, overheating, needing the bathroom, or sensory overload—and ask:

What is the earliest version of this signal that I can realistically notice?

Then decide whether an internal cue is enough or whether an external support would help: a meal reminder, water within reach, planned breaks, temperature adjustments, movement, a bathroom routine, or another accommodation.

Reference

South Australian Department for Education, Ready to Learn: Interoception Kit (2019).