Impulsive behavior: what it is, causes, examples, & how to stop
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what impulsive behavior is, including causes and examples, and how it differs from compulsive behavior. Plus, how to control, and even stop, impulsivity.
Impulsive behavior involves acting spontaneously, often without considering the consequences. While some impulsivity can be harmless—or even beneficial in quick-decision scenarios—habitual impulsivity may lead to challenges in many aspects of life.
Getting a better understanding of impulsive behavior can help us recognize when it might be negatively impacting our relationships and wellbeing. From sudden purchases to abrupt responses, identifying these patterns is the first step toward change.
What is impulsive behavior? 6 examples
Someone exhibiting impulsive behavior acts quickly without considering what might happen as a result of the action. This type of behavior is often driven by immediate gratification—and doesn’t account for potential long-term consequences. While occasionally this can be fine, impulsive behaviors may disrupt your life when they’re frequent or severe. A few examples include:
1. Angry outbursts: Reacting with sudden and intense anger can create problems later on. For example, yelling at a colleague over a minor mistake can impact the relationship or work environment.
2. Aggressive behavior: Impulsivity can bring physical or verbal aggression, such as getting into a fight during a heated argument.
3. Oversharing: Sharing personal information impulsively can lead to uncomfortable or inappropriate situations. For instance, revealing personal details to an acquaintance might cause regret later.
4. Distraction: Impulsive people may find it hard to stay focused, causing them to abandon projects for more instantly gratifying activities. This can lead to a cycle of unfinished tasks.
5. Lack of careful consideration: Snap decisions, like buying a car without researching reliability or affordability, can lead to financial strain.
6. Difficulty in saving money: Struggling with financial discipline, such as spending a paycheck on luxury items instead of saving for future needs, can result in financial instability.
What causes impulsive behavior: 6 risk factors
Impulsive behavior can be influenced by many factors. Conditions like attention deficit hyperactivity disorder (ADHD), substance use disorders, and bipolar mania are often associated with heightened impulsive behavior, but there are other biological and environmental causes that can have an impact too.
1. Emotional distress: Intense emotions, such as anger, sadness, or frustration, can make it challenging to think clearly and consider long-term consequences.
2. Lack of impulse control: Impulse control is an important part of self-regulation, which is when you pause before acting. The inability to do this can make impulsive actions more likely.
3. Neurological imbalances: The brain's structure and chemistry help regulate behavior, including impulsivity. Differences in brain regions responsible for decision-making and self-control, such as the prefrontal cortex, can contribute to impulsive behavior. Neurotransmitter imbalances, particularly involving dopamine and serotonin, may also influence impulsivity levels.
4. Environmental influences: Surroundings and experiences can shape your tendency for impulsive behavior. For example, if you grew up in an environment where impulsive actions were frequently observed or rewarded, you might have developed similar behaviors. Peer pressure, societal norms, and media influences can also have an influence.
5. Past trauma: Trauma, especially during formative years, can lead to impulsive behaviors as a coping mechanism. Trauma can disrupt emotional regulation and decision-making processes, making people more likely to act impulsively in an attempt to manage distressing memories or feelings.
6. Inadequate coping mechanisms: Without healthy ways to deal with stress, anxiety, or emotional pain, some people turn to impulsive behaviors as a quick fix. These actions can be a distraction or a way to temporarily escape discomfort, without addressing the underlying issues.
The difference between impulsive vs compulsive behavior
Understanding the distinction between impulsive and compulsive behaviors can help us recognize and address these patterns in ourselves or others. Although they may seem similar, their underlying motivations can be quite different.
Impulsive behavior
Impulsive behavior involves acting on the spur of the moment without considering the consequences. These actions are typically driven by a desire for immediate gratification or the avoidance of discomfort. Impulsive behaviors are often quick decisions made in response to an internal or external stimulus, without a clear plan or consideration of the outcomes. For example, impulsively buying an expensive item without considering your finances.
Compulsive behavior
These are repetitive, ritualistic behaviors driven by an overwhelming urge to alleviate anxiety or discomfort. While impulsive actions are about pleasure-seeking, compulsive behaviors are motivated by attempting to relieve or prevent distress. These actions are often performed according to certain rules or patterns, and the person may feel a lack of control over them. For instance, you may repeatedly check if the door is locked, despite knowing it's secure.
Although these behaviors are distinct, they can coexist in some people and in certain conditions, suggesting they may share neurological or psychological commonalities.
How to control impulsive behavior: 5 ways to reduce or stop impulsivity
Learning to control impulsive behavior can significantly improve your quality of life, helping you make better decisions and maintain healthier relationships. Here are a few ways to help you reduce impulsivity:
1. Explore underlying causes
Reflect on what triggers your impulsive behaviors, for example, stress, boredom, or emotional distress. Understanding these triggers can help you prepare for situations where you might act impulsively. Keep a journal to track your impulses and what prompts them, so you can see patterns and potential areas for change.
💙 Take a moment to Pause to Check In and get present before you start your reflection.
2. Adopt healthier alternatives
Make a list of alternative actions that are beneficial and fulfilling to help you control impulsive behavior. For instance, if you're tempted to make an impulsive purchase, redirect that energy into a hobby or saving for a meaningful goal. Replacing impulsive actions with positive ones can reduce the frequency and intensity of impulsive urges over time.
💙 Getting in touch with The “Why” Behind Your Goals may keep you motivated to stay on track.
3. Practice mindfulness
Mindfulness involves staying present and fully engaging with the current moment. When you're mindful, you're more likely to recognize the onset of impulsive urges and pause before acting. Try simple mindfulness exercises, such as deep breathing or focusing on your senses, to help you stay grounded and make more deliberate choices.
💙 If you’re new to mindfulness, our 30-day Mindfulness for Beginners is a great place to start.
4. Exercise self-compassion
Changing behavior takes time and you may experience setbacks. Instead of being harsh or critical when you act impulsively, acknowledge the slip-up, learn from it, and move forward with understanding and patience.
💙 Learn how to Replace Self-Criticism with Self-Compassion during this meditation from the Overcome Stress and Anxiety series.
5. Seek support
You don't have to manage impulsivity alone. Support groups can offer a space to share experiences and strategies with others facing similar challenges. A mental health professional can provide personalized guidance and techniques to help you understand and control your impulsive behavior and explore the roots of your impulsivity. Calm also has free resources to help you manage any feelings of stress or anxiety that may influence your impulsive behaviors.
Impulsive behavior FAQs
What are the 4 types of impulsivity?
Cognitive impulsivity: Making quick, rash decisions without thoroughly thinking them through or considering the consequences. People with cognitive impulsivity often jump to conclusions or make snap judgments.
Motor impulsivity: Acting without forethought. People with motor impulsivity might engage in actions without planning or considering the outcomes, like blurting out an answer in class without being called upon.
Emotional impulsivity: Reacting impulsively in response to emotions without considering the implications. For example, expressing anger or frustration in an immediate and uncontrolled manner, leading to regrettable actions or words.
Non-planning impulsivity: A lack of forethought for any long-term consequences. This can lead to problems in areas requiring delayed gratification or long-term planning.
What makes a person impulsive?
A person can become impulsive because of a combination of factors, including genetics, brain chemistry, environmental influences, and personal experiences. Neurological aspects, such as imbalances in certain brain areas or neurotransmitter systems, can contribute to impulsivity. Environmental factors like upbringing, exposure to stressful situations, or societal influences can also play a role. Experiences such as trauma or learned behaviors can also influence impulsivity.
What is the red flag of impulsivity?
A red flag of impulsivity might be a consistent pattern of making hasty decisions, or acting without considering the consequences, leading to negative outcomes. This might be repeatedly getting into trouble, facing financial issues due to impulsive spending, damaging relationships through hasty words or actions, or frequently regretting decisions. If these behaviors are persistent and significantly impact your life, they may indicate a problematic level of impulsivity.
What are the 5 stages of impulsivity?
Understanding the aspects of impulsivity can help you recognize and address impulsive behaviors in yourself or others, helping with better decision-making and healthier outcomes.
Trigger: A situation or emotion prompts an impulsive response. This could be stress, frustration, excitement, or any other intense emotion.
Arousal: The emotional or situational trigger leads to increased arousal or agitation, heightening the urge to act impulsively.
Decision: Making a quick decision to act, often with limited consideration of the alternatives or consequences.
Action: The impulsive behavior is carried out, such as making a spontaneous purchase or saying something without thinking.
Aftermath: The consequences of the action. This can involve feelings of regret, satisfaction, or a mix of emotions, depending on the outcomes of the impulsive behavior.
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