Why do I have trouble maintaining friendships with ADHD? 

If you find it difficult to keep up with friends, remember that it’s not about effort or care — ADHD can make sustaining friendships genuinely harder. According to NHS guidance and NICE recommendations, ADHD affects attention, emotional regulation, and time awareness, all of which are key to social connection. These differences can lead to missed plans, interrupted conversations, or forgetfulness, which sometimes strain relationships unintentionally. 

Understanding how ADHD affects friendships 

Research from Frontiers in Psychology and PubMed shows that ADHD symptoms such as impulsivity and emotional sensitivity can make social interactions more intense and unpredictable. Emotional dysregulation and rejection sensitivity often cause people with ADHD to worry about being disliked or misunderstood, which can lead to social withdrawal. Difficulties in planning and communication also mean friendships can fade over time without deliberate effort. 

Building and maintaining social connection 

NHS and NICE recommend structured routines, clear communication, and realistic expectations when nurturing friendships. Cognitive behavioural therapy (CBT), psychoeducation, and ADHD coaching can help develop empathy, communication skills, and practical strategies for staying connected.  

Private services like ADHD Certify provide assessments and post-diagnostic support aligned with NICE guidance, helping individuals better understand and manage the social aspects of ADHD. 

Key takeaway 

Maintaining friendships with ADHD can be challenging due to inattention, impulsivity, and emotional intensity. But with awareness, structure, and support, it’s possible to build stronger, more understanding relationships that reflect genuine connection rather than perfection. 

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.