Why do I feel like I’m always being judged by others with ADHD? 

Feeling judged or “under a microscope” is a common experience for people with ADHD. Research suggests this comes from a mix of neurodevelopmental differences and lived experiences. Studies show that ADHD affects how people process facial expressions, emotional tone and social cues, which can make interactions feel uncertain or harder to interpret. Combined with years of misunderstanding or criticism, this can create a strong sensitivity to signs of disapproval, even when none is intended. 

Differences in attention and social-cue processing 

Systematic reviews report that adults with ADHD often process emotion, tone and nonverbal signals differently, which can make neutral interactions feel ambiguous or negative. A recent study also found difficulties recognising negative facial expressions, suggesting that subtle cues may be misread or overinterpreted (Facial Emotion Recognition Study). When attention and working memory are under strain, it becomes even harder to feel confident about what others mean. 

Rejection sensitivity and past experiences 

Qualitative research shows that many adults with ADHD have experienced frequent criticism across childhood and adulthood, leading to shame and a tendency to anticipate being judged (Experiences of Criticism Study). Rejection sensitivity can amplify this, making even mild feedback feel threatening. 

Strategies that help 

NICE guidance recommends psychoeducation, environmental adjustments and psychological interventions, including ADHD-focused CBT, to support emotional regulation and communication confidence (NICE NG87). Techniques such as reframing assumptions, slowing down emotional responses, and checking interpretations can make interactions feel safer. Medication may also help by improving attention and emotional steadiness.  

Services like ADHD Certify offer assessments and post-diagnostic guidance to help individuals understand these patterns and access appropriate support. 

Key takeaway 

Feeling judged is often the result of ADHD-related processing differences and past experiences not a reflection of who you are. With the right tools and support, social situations can become easier, clearer and far less overwhelming. 

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.