How can I stop feeling inadequate with ADHD?

PostedDecember 3, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Feeling “not good enough” is a common and understandable experience for people with ADHD. According to NHS guidance, ADHD symptoms like inattention, impulsivity, and emotional dysregulation can lead to repeated setbacks, misunderstandings, and criticism over time (NHS: ADHD in adults). These repeated experiences can gradually erode confidence and create a sense of chronic underachievement.

Research by PMC (2022) also shows that many adults with ADHD have spent years comparing themselves to neurotypical expectations, often leading to shame or self-blame (BMJ review).

How ADHD symptoms affect your self-worth

Difficulties with organisation, forgetfulness, emotional reactivity, or following through on tasks can lead to negative feedback from teachers, employers, or family members. Over time, this can feed a belief that you’re failing, even when you’re working incredibly hard (NICE NG87).

Emotional dysregulation and masking (hiding symptoms to fit in) can further increase feelings of inadequacy and drain self-esteem (Oxford Health NHS).

Evidence-based ways to rebuild your confidence

Use CBT to challenge negative self-beliefs

NHS and NICE recommend Cognitive Behavioural Therapy (CBT) to help people identify unhelpful thoughts, build self-compassion, and develop healthier emotional patterns (NHS: Self-esteem advice) (NHS: CBT).

Try strengths-based approaches

Focusing on your abilities, interests, and successes rather than your difficulties can be powerful. Research suggests that strength-based approaches boost emotional resilience and help counter long-held shame patterns.

Build routines that support success

Predictable routines, visual reminders, and structured planning systems help reduce overwhelm and provide small, consistent wins, which build confidence over time (NHS: ADHD management).

Practise self-compassion

According to NHS self-esteem guidance, treating yourself with the same kindness you would offer a friend helps reduce internalised shame and perfectionism.

When anxiety or depression amplify the feeling

Anxiety and depression frequently co-occur with ADHD and can intensify self-critical thinking and feelings of inadequacy. NICE recommends assessing and treating co-existing conditions as part of ADHD care (NICE NG87: Comorbidities).

Takeaway

Feeling inadequate does not mean you are inadequate; it means you have lived in environments that did not understand how your brain works. With the right tools, support, and self-compassion, people with ADHD can rebuild confidence and develop a healthier, more empowered sense of self.

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.