Can journaling help with ADHD shame?

PostedOctober 31, 2025

UpdatedNovember 5, 2025

ByMy Patient Advice

Author: Harriet Winslow, BSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Shame is one of the most painful emotions experienced by adults with ADHD. It often develops from years of feeling “different,” struggling to meet expectations, or being criticised for behaviours that stem from ADHD symptoms rather than character flaws. Over time, this shame can lead to self-doubt and low confidence. However, research from 2022 to 2025 suggests that reflective practices such as journaling can help people with ADHD process emotions, reduce self-blame and build self-compassion.

Understanding ADHD shame and the role of journaling

ADHD-related shame often comes from misunderstanding one’s difficulties. According to Psychology Today, many adults internalise negative feedback from childhood or work, developing harsh inner criticism. The NHS ADHD overview explains that impulsivity, forgetfulness and emotional reactivity are core ADHD traits, not personal weaknesses. Journaling helps by offering space to observe thoughts and emotions without judgement, shifting perspective from failure to understanding.

How journaling reduces shame

Writing about experiences encourages emotional processing and self-awareness. Studies on expressive writing show that regular journaling can reduce stress hormones and improve mood by helping individuals reframe negative experiences. A PubMed study found that structured reflection supports emotional regulation and self-acceptance in neurodivergent adults. For people with ADHD, journaling makes abstract emotions tangible, allowing them to identify triggers and patterns linked to shame or guilt.

Types of journaling that support ADHD mental health

Reflective journaling, gratitude logs and CBT-style thought records can each help challenge negative thinking. For instance, noting daily wins encourages a sense of progress, while gratitude journaling nurtures positive emotional focus. As highlighted by ADDitude Magazine, structured journaling whether on paper or digitally that helps ADHD minds externalise thoughts, organise emotions and recognise growth over time. Coaching programmes such as those developed by Theara Change also integrate reflective writing to strengthen emotional insight and self-compassion.

Integrating journaling with ADHD therapy

Journaling works best when combined with evidence-based approaches such as Cognitive Behavioural Therapy (CBT) or Acceptance and Commitment Therapy (ACT). NICE guidance (NICE NG87) supports interventions that enhance emotional awareness and self-regulation, both of which journaling facilitates. Therapists and coaches often use journaling as a bridge between sessions, helping clients apply ADHD strategies in real-life situations and track progress more consciously.

Key takeaway

Journaling offers a simple yet powerful tool for reducing ADHD shame. By translating emotions into words, it helps individuals recognise progress, practise self-compassion and replace harsh self-judgement with understanding. When used alongside CBT, mindfulness or coaching, journaling supports long-term emotional resilience and empowers adults with ADHD to view themselves with greater kindness and clarity.

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

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.