What strategies can help build self-esteem in ADHD?
Low self-esteem is common in adults with ADHD, and according to NHS guidance, long-term difficulties with organisation, concentration and stress can shape how people see themselves. Many describe years of feeling behind, misunderstood or criticised, which naturally affects confidence.
Why self-esteem can be lower in ADHD
NHS materials such as the HPFT low-self-esteem webinar explain that adults often internalise negative feedback and underestimate their strengths. Executive-function challenges; planning, follow-through, time management can create repeated setbacks that reinforce beliefs of “not being good enough”.
Research also shows that adults with ADHD experience higher rates of anxiety and depression, and a 2024 systematic review found consistently lower self-esteem across most studies. NICE notes that people with ADHD may be exposed to years of negative feedback, which contributes to emotional and self-esteem difficulties, as outlined in NICE NG87.
Evidence-informed strategies that can help
NHS Talking Therapies recommend CBT-based techniques that help challenge unhelpful thoughts and build more balanced self-beliefs. Tools such as thought-challenging and activity planning outlined in NHS Every Mind Matters CBT guidance support people in recognising and reframing negative assumptions about themselves.
Strengths-based approaches are also supported by research. A BMJ Open study on positive ADHD traits highlights creativity, energy and resilience as valuable qualities that are often overlooked. Recognising these strengths can help shift self-worth away from a deficit-focused view.
Skills-based support can make a practical difference too. NHS resource packs, such as those from ELFT, recommend strategies to improve organisation and time management, helping individuals experience more consistent success — a key driver of healthier self-esteem.
Medication can also play an indirect role. According to NICE recommendations, stimulant and non-stimulant medications can improve attention, organisation and emotional regulation. When daily functioning improves, people often experience fewer setbacks and feel more capable.
Workplace adjustments such as clearer expectations, prioritised task lists and regular check-ins are recommended in ACAS neurodiversity guidance. These changes reduce the hidden cognitive load, helping individuals perform in ways that better reflect their actual ability.
Private services such as ADHD Certify can offer structured assessment and medication-review pathways that follow UK clinical standards.
Adding wellbeing and routine support
NHS self-help packs highlight the importance of sleep, stress management, physical activity and predictable routines for emotional resilience. When mood and energy improve, the internal narrative often becomes more balanced and self-supportive.
Takeaway
Self-esteem challenges in ADHD rarely come from a lack of ability; they arise from years of misunderstood struggles, executive-function differences and negative feedback. Evidence from NHS, NICE and psychological research shows that a blend of CBT techniques, strengths-based approaches, practical skills support, workplace adjustments and appropriate treatment can help individuals build a more accurate, compassionate and confident sense of their own self.
