How can I set healthy boundaries with ADHD? 

Many people with ADHD find it difficult to set and maintain healthy boundaries. This often stems from impulsivity, emotional dysregulation, executive dysfunction, and a strong sensitivity to rejection. According to NICE guidance, these challenges can make it harder to say no, communicate needs clearly, or protect personal time and energy. 

Why ADHD makes boundary-setting harder 

ADHD can make it difficult to pause and think before responding, leading to automatic “yes” responses or overcommitting. Emotional sensitivity and fear of disappointing others can also drive people-pleasing behaviours. Research shows that rejection sensitivity and difficulties with self-regulation make it harder for individuals to assert themselves confidently. 

Evidence-based ways to build healthier boundaries 

NICE recommends psychoeducation, communication skills, and CBT to support assertiveness and emotional regulation. These approaches help people identify unhelpful patterns, practise saying no, and become more aware of their own needs. NHS-supported strategies such as mindfulness, grounding techniques, and emotional literacy also help reduce impulsive reactions and create space for more intentional responses. 

Structured tools like scripts, visual cues, or checklists can make boundary-setting easier, especially for those who struggle with planning or working memory. Peer support groups, ADHD coaching, or talking therapies can offer safe spaces to practise assertiveness and gain confidence in setting limits. 

Private services such as ADHD Certify can also provide tailored support for developing self-management and communication skills. 

Key takeaway 

Healthy boundaries are possible with ADHD. With the right strategies and support, it’s easier to communicate needs clearly, protect your wellbeing, and build stronger, more balanced relationships. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

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.