How can I build better relationships with ADHD? 

Living with ADHD can make relationships feel more complex, but with the right strategies and awareness, it’s entirely possible to build strong and supportive connections. According to NHS guidance and the NICE NG87 ADHD guideline, ADHD traits such as inattention, impulsivity, emotional dysregulation and time blindness can influence communication, trust and everyday interactions in romantic, family and workplace relationships. 

Understanding how ADHD affects relationships 

Difficulties with focus and time management can lead to missed cues or forgotten plans, which partners or colleagues may misinterpret as a lack of care. Emotional dysregulation and rejection sensitivity can also heighten tension, as reactions may feel stronger or more immediate. Research in Journal of Attention Disorders – Open Access highlights that adults with ADHD experience higher rates of interpersonal conflict due to emotional intensity and communication differences. Studies also show that executive function differences can affect problem-solving and emotional awareness in relationships. 

Evidence-based strategies to build stronger relationships 

NHS guidance and the NICE NG87 ADHD guideline recommend psychoeducation, structured communication strategies and psychological therapies to strengthen emotional regulation and interpersonal skills. Cognitive behavioural therapy has been shown to improve communication and conflict management for adults with ADHD. Mindfulness-based approaches support emotional control and reduce reactivity, as demonstrated in recent reviews of ADHD and emotional regulation (PubMed 39595880). Relationship-focused support including couples therapy, ADHD coaching and shared planning tools can help partners set routines, manage responsibilities and build empathy. 

Private services like ADHD Certify offer assessments and post-diagnostic support, helping individuals and families understand relationship patterns linked to ADHD. 

Key takeaway 

Improving relationships with ADHD starts with awareness and shared understanding. With evidence-based strategies, structured support and open communication, relationships can become stronger, more empathic and more resilient. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

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.