Why do I feel like I’m always the odd one out with ADHD? 

Feeling “different” or out of place is something many people with ADHD relate to. According to NHS guidance, ADHD affects attention, organisation, emotional regulation and social-cognition, which can influence how someone joins in, keeps up or feels connected in social settings. Research shows higher rates of loneliness, misunderstanding and relationship strain in ADHD, often shaped by years of being misread or criticised. The good news is that these experiences are understandable and can improve with support. 

Neurodevelopmental and social-cognition differences 

A 2023 qualitative study found that adults with ADHD often felt “out of step” because difficulties with planning, timing and conversational flow were frequently misinterpreted as not caring or being unreliable (Experiences of Adults with ADHD). An umbrella review also links ADHD with social challenges, including exclusion and reduced quality of life, highlighting how attention and regulation differences affect peer relationships (ADHD Impacts Umbrella Review). 

Emotional patterns that reinforce feeling different 

Repeated criticism can lead to shame and hypervigilance, making social interactions feel risky. Research on rejection-sensitive experiences in ADHD shows that even small cues of disapproval can trigger strong emotional reactions, contributing to withdrawal and feeling “not enough” or “too much” (RSD Qualitative Study). 

What can help 

NICE recommends psychoeducation, behavioural strategies and ADHD-focused psychological interventions to improve emotional regulation and social functioning (NICE NG87). Tools such as structured communication techniques, routines, shared planning systems and self-compassion practices can help rebuild confidence and connection. Therapy, coaching and peer support groups can also make a powerful difference.  

Private services like ADHD Certify offer assessments and post-diagnostic reviews that help individuals understand their patterns and explore tailored support. 

Key takeaway 

Feeling like the “odd one out” often reflects the mismatch between ADHD traits and everyday social expectations. With understanding, practical strategies and the right support, a stronger sense of belonging is entirely possible. 

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.