How can individuals with ADHD develop a growth mindset?

PostedDecember 24, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Developing a growth mindset can be especially powerful for adults with ADHD, who often face years of self-criticism, inconsistent performance and misunderstandings about their abilities. UK evidence shows that education, self-compassion and structured skills development all help shift thinking from “I can’t” to “I can grow with the right support.”

Understanding ADHD is the foundation

NICE recognises ADHD as a neurodevelopmental condition, not a character flaw, and recommends psychoeducation for adults and families to explain how symptoms affect daily life (NICE). When people understand why tasks feel harder; working memory, organisation and emotional regulation, self-blame decreases. This creates the mindset space needed for growth.

Learning new skills builds self-efficacy

RCPsych guidance emphasises teaching executive-function skills, such as time management and problem-solving, as core to adult ADHD care (RCPsych). Skills-based workshops, CBT programmes and coaching give adults repeated mastery experiences; essential building blocks of a growth mindset.

Psychoeducational group reviews also show improvements in knowledge, skills, self-efficacy and sometimes self-esteem (scoping review), helping people feel more capable and confident.

Self-compassion reduces shame and opens the door to growth

Research consistently links ADHD with low self-esteem and internalised stigma, but self-compassion has been shown to reduce distress and improve functioning (Pedersen 2024). ACT-based ADHD programmes, such as the UK UMAAP course, help adults replace harsh self-criticism with kinder, more flexible thinking (UMAAP).

A growth mindset isn’t just about believing you can improve, it’s about believing you’re worthy of improvement.

Peer support and shared learning reinforce growth

Adults with ADHD often feel “different” or misunderstood. Qualitative UK research shows that diagnosis, group psychoeducation and peer spaces help people reframe their identity, see strengths and normalise setbacks (qualitative review). This shared learning boosts confidence and encourages experimentation, both key to developing a growth mindset.

Recovery Colleges, which offer co-produced educational courses, explicitly aim to increase hope, self-management and confidence (Recovery College).

Strengths-based reframing is transformative

Work from ADHD coaching and qualitative studies shows that when adults identify ADHD-related strengths; creativity, resilience, hyperfocus, many describe “replacing shame with pride” (ADHD coaching study). Seeing strengths as developable rather than accidental supports growth-oriented thinking.

Takeaway

Developing a growth mindset with ADHD involves education, compassion, structured skills, and supportive communities. With the right tools and environments, adults can move from a lifelong narrative of “not good enough” to one of progress, capability and confidence.

Phoebe Carter, MSc

Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

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.