Can gratitude practices reduce shame in ADHD

PostedNovember 3, 2025

UpdatedNovember 5, 2025

ByMy Patient Advice

Author: Harriet Winslow, BSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Gratitude practices are gaining attention as an effective way to support emotional wellbeing, particularly in people living with ADHD. According to the NHS, gratitude exercises can promote positive thinking, reduce stress, and build emotional resilience. For people with ADHD, who often experience self-criticism and shame due to repeated struggles with focus, impulsivity, or perceived failure, these techniques may provide valuable emotional balance. Emerging research from PubMed and Frontiers in Psychiatry supports gratitude-based interventions as a meaningful complement to therapy and medication in ADHD management.

Understanding shame and self-criticism in ADHD

Shame and self-criticism often begin early for individuals with ADHD. Repeated experiences of unmet expectations, negative feedback, and internalised beliefs of “not being good enough” can lead to low self-worth and chronic emotional distress. Studies have shown that people with ADHD are more likely to interpret mistakes as personal failures rather than opportunities to learn, reinforcing a negative self-image.

NICE guidance on ADHD diagnosis and management (NG87) highlights emotional wellbeing and self-esteem as key therapeutic targets. Addressing these issues helps individuals move away from perfectionism and self-blame towards greater self-compassion and resilience.

How gratitude practices improve emotional wellbeing

Gratitude-based interventions such as journaling, reflecting on daily positives, or expressing appreciation can significantly enhance emotional balance. A 2023 meta-analysis published in PubMed found that gratitude practices improved mood, reduced anxiety, and strengthened self-esteem. They work by shifting attention from perceived shortcomings to strengths and achievements, fostering more balanced emotional responses.

Integrating gratitude with mindfulness or self-compassion practices can further reduce shame and increase emotional regulation. Organisations such as Theara Change are developing behavioural coaching programmes that use positive psychology techniques to help individuals with ADHD reframe negative thought patterns and build emotional resilience.

Building gratitude into ADHD self-care

Simple strategies such as keeping a gratitude journal, sharing daily positives with a partner or friend, or taking mindful moments to recognise achievements can make a measurable difference. According to the NHS, consistent gratitude practice supports better mood stability and improved relationships. When combined with CBT or coaching, it can become a powerful tool for reducing shame and fostering a more positive self-identity in ADHD.

Key takeaway

Shame and self-criticism are common but manageable challenges in ADHD. Evidence from NICE, PubMed, and Frontiers in Psychiatry shows that gratitude practices can help by improving self-esteem, emotional regulation, and resilience. Combined with therapy, coaching, or mindfulness, gratitude offers a practical and empowering way for people with ADHD to move beyond shame and cultivate self-compassion.

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.