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How can I communicate my ADHD needs to others? 

Posted
Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

People with ADHD often know what helps them thrive, but explaining those needs can be challenging. According to NHS and NICE guidance, effective communication and self-advocacy are vital for managing ADHD confidently across home, school, and work settings. 

Discover if you have ADHD

Communicating with confidence 

Being clear about your support needs helps others understand ADHD as a neurodevelopmental condition, not a behavioural choice. The NHS and Mind recommend simple, direct statements such as: 

  • “Written instructions help me stay on track.” 
  • “I find it easier to focus when I can take short breaks.” 
  • “Visual reminders or checklists help me manage deadlines.” 

These phrases turn challenges into practical requests, reducing misunderstandings and promoting collaboration (Mind, 2023). 

Building self-advocacy skills 

NICE NG87 recommends incorporating self-advocacy in psychoeducation and therapy. CBT or ADHD coaching can help you practise how to ask for help or explain your experience in ways that feel confident and constructive. Research published in BMJ Open links self-advocacy with better engagement in treatment, improved relationships, and greater wellbeing. 

Overcoming barriers 

The Royal College of Psychiatrists notes that emotional sensitivity and fear of being judged often make open communication difficult. Recognising these feelings and preparing phrases or written notes can make conversations less overwhelming (RCPsych, 2018). 

Support through education and coaching 

According to NICE and Mind, psychoeducation and coaching help people with ADHD and their families understand the condition better, reducing shame and encouraging honest dialogue. For those seeking structured support, therapy-based programmes such as Theara Change focus on communication skills, emotional regulation, and confidence-building, complementing NHS and NICE guidance. 

Takeaway

Explaining your ADHD needs is not about asking for special treatment; it is about creating understanding. By combining education, empathy, and self-advocacy, people with ADHD can build stronger relationships and access the support they deserve. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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. 

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