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How can individuals with ADHD embrace their traits as strengths? 

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

Many adults with ADHD grow up hearing far more about their difficulties than their strengths. But evidence shows that ADHD traits can also bring creativity, energy and problem-solving abilities; especially when people understand their neurodevelopmental profile. According to NICE, ADHD is a neurodevelopmental condition, not a character flaw, and psychoeducation helps adults build practical skills and confidence (NICE NG87). 

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Understanding ADHD strengths 

Research consistently shows that adults with ADHD identify a wide range of positive traits. One large study found common strengths such as creativity, dynamism, flexibility and socio-emotional insight, with almost all participants naming at least one positive aspect (Frontiers in Psychiatry). A UK-aligned analysis also highlighted “silver linings” like hyperfocus, high energy, spontaneity, courage and resilience (BMJ Open). 

More recent findings show that adults with ADHD strongly endorse strengths such as creativity, intuitiveness, humour and sensory sensitivity and using these strengths regularly is linked with higher wellbeing (2025 Study). This research reinforces a core message: the aim isn’t to overlook difficulties, but to build a more balanced understanding of what ADHD brings. 

How to embrace strengths in everyday life 

You can start recognising and using your strengths through: 

  • Psychoeducation: understanding how ADHD works helps people reframe traits as differences rather than defects 
    (Review) 
  • Strengths-based coaching: coaching often focuses on goal-setting, problem-solving and using personal strengths intentionally 
    (Coaching evidence) 
  • Self-acceptance and psychological flexibility: ACT-based programmes support more compassionate, balanced views of strengths and challenges 
    (UMAAP study) 
  • Peer support and community: connecting with others can normalise experiences and help people recognise strengths they previously dismissed 
    (Mind) 

The takeaway 

ADHD brings real challenges, but many traits often labelled as “problems” can also be valuable strengths in the right context. With good psychoeducation, supportive environments and strength-based tools, people with ADHD can build a more confident, balanced sense of identity that values creativity, energy and resilience alongside everyday coping. 

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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