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What role does gratitude play in building confidence in ADHD? 

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

Many people with ADHD struggle to feel proud of themselves, even when they’ve worked hard or achieved something meaningful. According to a 2024 systematic review, adults with ADHD often have lower self-esteem than the general population, and this low self-esteem is closely linked with depression, anxiety and social difficulties (systematic review). Because confidence in ADHD is shaped by self-criticism, emotional regulation differences and a long history of misunderstood behaviour, practices that help people notice positives; like gratitude can offer real value. 

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Why gratitude can help 

There’s currently no ADHD-specific research on gratitude interventions, but high-quality studies in the general population show that gratitude practices can increase wellbeing, positive mood and life satisfaction, and reduce depression and anxiety. A 2023 meta-analysis of 64 clinical trials showed small-to-medium improvements in mental health outcomes for people using gratitude exercises (meta-analysis). A larger 2025 meta-analysis (145 studies) found similar gains in positive affect and wellbeing when people regularly practised gratitude (meta-analysis). 

These outcomes align with areas many adults with ADHD find challenging: recognising what’s going well, shifting attention away from perceived failures and feeling good about their own effort. 

NICE guidance recommends psychoeducation and structured psychological interventions to support confidence, self-understanding and emotional wellbeing in adults with ADHD, not just symptom control (NICE guidance). Gratitude practices overlap with this by helping people identify strengths, progress and positive experiences. 

Ways gratitude can support confidence in ADHD 

Although gratitude isn’t a standalone ADHD treatment, evidence suggests it can support confidence through: 

  • Shifting attention from criticism to progress. Research shows that adults with ADHD often focus on mistakes more than achievements. Gratitude practices encourage noticing what went well, which can rebalance this tendency. 
  • Supporting emotional regulation. Studies on emotional dysregulation show that difficulty noticing positive emotions can worsen distress. Gratitude helps reinforce positive affect and broaden emotional awareness (emotional dysregulation study). 
  • Building self-esteem slowly and steadily. Strengths-based ADHD studies highlight that recognising creativity, hyperfocus and resilience supports healthier self-image (positive traits study). 
  • Encouraging self-compassion. Emerging evidence in ADHD shows that self-compassion reduces shame and improves wellbeing. Gratitude naturally nudges people toward kinder self-evaluation (self-compassion study). 

Some adults explore these reflective approaches through NHS services or regulated private pathways such as ADHD Certify, which offers ADHD assessments for adults and children in the UK.  

How to use gratitude in an ADHD-friendly way 

These approaches align with evidence-based psychological strategies: 

  • Start tiny. A single daily note (“one thing that went okay today”) is more ADHD-friendly than formal journalling. 
  • Make it visual. Sticky notes, photos or voice notes can help externalise gratitude when writing feels overwhelming. 
  • Focus on effort, not perfection. Gratitude for effort (“I showed up even though it was hard”) builds confidence more reliably than outcome-only praise. 
  • Share gratitude with others. Group psychoeducation and coaching research show that talking about progress with supportive people strengthens self-esteem. 

Takeaway 

Gratitude isn’t a cure for ADHD, but it can be a powerful tool for building confidence. By helping individuals notice their strengths, recognise progress and develop a kinder inner voice, gratitude supports the emotional foundations of confidence. This article is for general information only for personalised advice, speaking to a GP or qualified mental health 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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