Why do individuals with ADHD focus on their mistakes more than their successes? 

Many people with ADHD describe noticing their mistakes instantly while barely remembering their achievements. This is not a lack of ability or motivation, it’s a predictable pattern shaped by ADHD’s cognitive, emotional, and neurological features. According to NHS guidance, difficulties with attention, working memory, emotional regulation, and self-evaluation all contribute to an imbalance in how experiences are processed and remembered (NHS). 

Cognitive reasons mistakes feel more “sticky” 

People with ADHD often struggle to hold onto positive feedback because working memory prioritises urgent, emotionally charged, or negative information. NICE explains that executive-function challenges; including planning, organisation, and sustaining attention can make successes feel brief, while errors stand out more vividly (NICE NG87). 
Peer-reviewed research also shows that ADHD is linked to rumination and catastrophising, making it easier to replay mistakes repeatedly while successes fade quickly (NIH study). 

Metacognitive differences difficulty reviewing and reflecting on one’s own behaviour further reduce the ability to internalise positive experiences. 

Emotional sensitivity reinforces negative self-focus 

Emotional dysregulation means negative moments; embarrassment, frustration, criticism, create a stronger emotional imprint than neutral or positive ones. Oxford Health NHS notes that these emotions can stick for days, often leading to shame and self-blame that make it difficult to acknowledge progress (Oxford Health NHS). 

Rejection sensitivity intensifies this further. Even mild feedback may feel like a personal failure; making mistakes seem more important than the surrounding successes. 

How the ADHD brain processes reward 

Differences in dopamine pathways; particularly those involved in motivation and reinforcement, mean many people with ADHD don’t experience the same internal “reward response” after success. Studies show that the ADHD brain is less sensitive to positive reinforcement and more strongly affected by non-reward or frustration (Dopamine hypothesis). 
As a result, success may not feel satisfying enough to compete with the emotional weight of mistakes. 

The impact of lifelong criticism 

People with ADHD frequently grow up hearing that they are careless, forgetful, or not trying hard enough. This repeated criticism builds a “negative feedback bias,” making the brain more attuned to errors than achievements. RCPsych guidance explains that many adults internalise these messages and continue to judge themselves harshly long after childhood (RCPsych). 

Mental health overlaps amplify the effect 

Anxiety and depression; both common in ADHD increase self-doubt, rumination, and negative thinking. The Mayo Clinic notes that these conditions further skew attention toward perceived flaws and away from successes (Mayo Clinic). This creates a loop where mistakes feel defining, and achievements feel accidental. 

A takeaway 

Focusing mistakes isn’t a personality flaw; it’s a product of ADHD brain wiring, emotional sensitivity, and years of feedback patterns. Understanding this can help individuals recognise that their successes are just as real, even if they don’t “feel” as strong. With the right support, people with ADHD can learn strategies that help successes register more clearly and reshape how they evaluate themselves.