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How can individuals with ADHD build a positive self-identity? 

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Updated
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Living with ADHD can affect how you see yourself, not just how you manage your day. According to NICE guidance, ADHD can impact psychological, social, educational and work life. Research also shows adults with ADHD often report lower self-esteem than people without ADHD, highlighted in a 2024 systematic review. 

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Why ADHD can make self-esteem feel fragile 

A major systematic review of self-esteem in ADHD found that adults with ADHD tend to have lower self-esteem, closely linked with depression and social anxiety. Long-term studies suggest ADHD symptoms and low self-esteem can influence each other over time. 

Qualitative research shows many adults, particularly those diagnosed later; describe masking, shame and feeling “broken”. Receiving a diagnosis and accurate information often helps people reinterpret their past and recognise that challenges were linked to untreated ADHD rather than character flaws. 

Start with understanding, reframing your story 

NICE recommends offering adults with ADHD psychoeducation. Understanding how ADHD affects focus, motivation, and emotional regulation can make earlier experiences feel more coherent. 

UK research also highlights “silver linings” of ADHD such as creativity, hyperfocus and curiosity, reported in a BMJ Open qualitative study. Strengths-based work shows adults with ADHD frequently identify qualities like flexibility, humour and problem-solving, as seen in this strengths study. 

Some adults access assessment and psychoeducation through NHS pathways or regulated private services such as ADHD Certify, which offers ADHD assessments for adults and children in the UK.  

Everyday ways to build a more positive self-identity 

These approaches are supported by emerging evidence but are not a substitute for individual clinical care: 

  • Learn with others. Group psychoeducation has been shown to improve self-acceptance and confidence in adults with ADHD, as seen in a psychoeducation review. 
  • Recognise your strengths. Research suggests that using ADHD-related strengths supports better wellbeing (strengths research). 
  • Challenge harsh self-talk. CBT and ACT approaches can support acceptance and a kinder inner narrative (CBT/ACT programme). 
  • Connect with peers. Peer groups and Recovery Colleges help reduce shame and strengthen identity (Recovery College resource). 
  • Explore coaching. Early evidence suggests ADHD coaching improves organisation, confidence and self-efficacy (coaching review). 

When to seek more support 

If low self-worth, shame, or suicidal thoughts are present, it’s important to speak to a GP or mental health professional. Research consistently shows that self-esteem is closely linked with emotional wellbeing in ADHD. 

Takeaway 

ADHD can make self-identity feel fragile, but identity is not fixed. Understanding your ADHD, reframing old narratives and recognising your strengths can each help build a more confident and compassionate sense of self. This article is for general information only, for personalised advice, speak to a qualified healthcare professional. 

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. 

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