ADHD and Getting Distracted During EMDR: How Therapy Can Still Be Effective

If you have ADHD, you might be wondering:
"Can EMDR really work for me if I get distracted easily?"

The short answer: yes.

ADHD can make focusing during therapy sessions challenging, but EMDR is flexible enough to accommodate different attention patterns. In fact, many adults with ADHD experience profound benefits once the sessions are tailored to their needs.

This post explains why distraction happens in EMDR for ADHD, how it can be managed, and why EMDR is still highly effective for adults with ADHD.

Why Adults With ADHD Might Get Distracted During EMDR

ADHD affects attention, working memory, and executive function. During EMDR, distractions can appear as:

• Mind wandering to other tasks or worries

• Losing track of the memory being processed

• Fidgeting or needing to shift positions

• Feeling restless during bilateral stimulation

• Emotional spikes that pull focus away

These distractions aren’t a sign that EMDR won’t work—they’re a normal feature of how ADHD brains process stimulation and attention.

How ADHD Can Affect the EMDR Process

1. Difficulty Sustaining Focus
   ADHD brains often need novelty or higher stimulation to stay engaged. Traditional EMDR may feel slow or repetitive, which can trigger distraction.

2. Emotional Hyperarousal
   ADHD can make emotional reactions more intense. When memories evoke strong feelings, the mind may “escape” into unrelated thoughts as a coping mechanism.

3. Executive Function Challenges
   Organizing thoughts, remembering instructions, or sequencing steps in EMDR can be harder for ADHD clients.

4. Rejection Sensitivity or Shame
   Previous negative experiences in therapy or personal life may increase self-criticism mid-session, causing further distraction.

Strategies to Support ADHD During EMDR

Therapists trained in ADHD can adapt EMDR to help clients stay engaged:

1. Shorter Processing Segments

Breaking down sessions into smaller blocks allows the brain to stay focused without overload.

2. Incorporating Movement or Tactile Stimuli

Fidget tools, tapping, or small body movements can help ADHD clients remain present during bilateral stimulation.

3. Grounding Before and During EMDR

Techniques like 5-4-3-2-1 sensory grounding, deep breathing, or noticing physical sensations keep attention anchored.

4. Flexible Pacing

Adjusting the speed of eye movements, auditory tones, or tactile taps to match attention levels improves engagement.

5. Check-Ins

Frequent therapist check-ins help redirect focus without disrupting the processing of the memory.

6. Emotional Support

Acknowledging frustration or distractibility reduces shame, allowing the client to re-engage quickly.

Why EMDR Still Works for Adults With ADHD

Even with distractibility, EMDR is effective because it works with the brain’s natural processing system, not against it.

Key benefits include:

• Reducing shame or self-blame about ADHD challenges

• Reprocessing emotional triggers that lead to distraction

• Improving emotional regulation over time

• Strengthening self-compassion and self-trust

• Increasing resilience and focus outside of therapy

Distractibility is part of the process, not a barrier to healing.

Tips for Adults With ADHD Considering EMDR

• Be upfront with your therapist about ADHD and attention challenges

• Ask about modifications like shorter segments, grounding tools, or tactile supports

• Accept that your mind may wander, and that’s okay

• Focus on emotional progress, not perfection in focus

• Celebrate even small shifts in awareness or emotional regulation

With the right support, EMDR can be life-changing—even for adults who get easily distracted.

You Can Heal ADHD-Related Emotional Patterns—Even With Distractibility

ADHD doesn’t prevent EMDR from working. In fact, therapy tailored to your attention and emotional style can be highly effective.

If you’re an adult with ADHD who struggles to stay focused, EMDR therapy can help you:

• Reduce emotional overwhelm

• Reprocess old memories that trigger shame, anxiety, or anger

• Strengthen emotional regulation and resilience

• Improve relationships and self-compassion

Ready to Experience EMDR Therapy for ADHD? Schedule a Consultation

If you’re ready to work with a therapist who understands ADHD and can adapt EMDR to your attention style, schedule a free consultation today.

During your consultation, we’ll discuss:

• Your unique ADHD experience

• How EMDR can be customized for you

• Steps to reduce distraction and maximize healing

• Goals for emotional balance, focus, and self-trust

👉 Click here to schedule your consultation today.

You don’t have to let distractibility stop you from healing—EMDR can work with your brain, not against it.