This Extremely Common Social Habit May Actually Be A Sign Of ADHD

Regardless of whether you have ADHD, there are a few ways to hone your conversational skills if you’re concerned about talking too much. 

As a starting point, consider asking for feedback from a close friend or family member. You may discover you are interjecting with your own thoughts more or less frequently than you thought. 

If it’s a habit you need to work on, consider the root causes. If you’re worried about forgetting, keep a pen and paper in your pocket to capture ideas. Instead of interrupting, jot down words or phrases, and then share when the time is right. This makes it easier to offer attention and validation before adding your own perspective.

If it feels funny to write in a notebook during a conversation, instead remind yourself that you’ll get a chance to chime in eventually. “If it’s really important to you, you probably are not going to forget it,” Antshel said. 

There are also low-cost support groups like those offered through add.org, which typically teach strategies such as paraphrasing and three-second pauses. Members have a chance to practice the strategies in a safe, structured environment.

Outside of therapeutic settings, holding your conversations in calm spaces can help you stay regulated and focused.

“Be mindful of where you are having important conversations, and whenever possible, go to less stimulating environments,” Caldwell said. “The more demands competing for your attention, the more stimulation going on, the more likely your ADHD symptoms could interfere.”

Like any other skill, the best way to grow is through practice. Work on being mindful, waiting for pauses, asking questions, acknowledging what others have said, and stopping whenever you interrupt.  

“I use the analogy of wanting to get bigger biceps,” Antshel said. “What do you need to do? You need to exercise, you need to do some strength training. If you want to get better at not interrupting, what do you need to do? You need to practice not interrupting.”

This article originally appeared on HuffPost.