Oversharing and Info Dumping: When Passion Overflows in Conversation

You finally get the chance to talk about your favorite show, new hobby, or the hyper-specific thing you’ve been researching for weeks. The words tumble out in a rush. Minutes later, you realize you’ve been monologuing, and your friend looks… a little glazed over. Cue the sinking feeling: Did I just overshare again? Do they think I’m too much?

If you have ADHD, this experience may feel familiar. Many people with ADHD struggle with oversharing or “info dumping”—sharing a flood of details, stories, or thoughts without noticing the other person’s bandwidth. It usually comes from excitement and connection, not self-centeredness. But misunderstandings can leave you feeling embarrassed or guilty.

Why It Happens

ADHD brains often latch onto passions with intense focus, known as hyperfocus. Combine that with impulsivity and difficulty reading subtle cues, and you may end up talking longer—or more personally—than intended. It’s not a character flaw. It’s an expression of enthusiasm and a deep desire to connect.

ADHD-Friendly Tips to Try

1. Notice social cues.
Practice pausing every few minutes to check in: Is the other person making eye contact? Are they nodding or leaning in—or glancing at their phone? These subtle signs help you gauge whether to keep going or switch gears.

2. Ask questions back.
Balance your excitement by inviting the other person in. After sharing, try: “Have you ever experienced that?” or “What do you think about it?” This keeps the conversation two-sided.

3. Set time boundaries.
If you know you tend to get carried away, try setting a gentle limit for yourself—like five minutes of sharing before you pause. A phone timer can help until it becomes second nature.

4. Choose safe outlets.
Sometimes you just need to info dump without worrying. Having a trusted friend, online community, or even a journal can give you space to let it all out without fear of overwhelming others.

5. Reframe oversharing as enthusiasm.
Instead of shaming yourself after, try telling yourself: “That’s my passion showing.” If needed, offer a repair: “Sorry, I just got excited. Tell me about you.” Most people appreciate the honesty.

A Compassionate Reminder

Oversharing doesn’t mean you’re “too much.” It means your brain lights up with energy and connection, and sometimes it spills over. With practice, you can learn to pace yourself and invite others into the conversation—without dimming your enthusiasm.

The very thing you worry about—your passion—is also what makes you magnetic, interesting, and fun to be around. The goal isn’t to silence yourself. It’s to channel your energy in ways that strengthen connection instead of leaving you feeling guilty afterward.

So next time you catch yourself info dumping, take a breath, smile, and remember: your excitement is a gift.