How Do You Accept Feedback Without Feeling Overwhelmed When You Have ADHD?

PostedSeptember 19, 2025

UpdatedSeptember 22, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If feedback feels like a personal attack, even when it is given kindly, you are not alone. For many people with ADHD, receiving feedback can be emotionally intense. It can trigger shame, defensiveness, or even shutdown, especially if you are already battling self-doubt. But learning to receive input calmly is a skill, and when paired with the right emotional regulation tools, it can become a powerful part of your growth.

How to Stay Grounded and Grow from Feedback

Here are ADHD-friendly ways to shift from overwhelm to opportunity, using self-improvement strategies and a growth mindset:

Pause before responding

When feedback feels overwhelming, pause and take a breath. Even a brief response, such as, I will take some time to consider that can help you manage your emotions and process the feedback more clearly.

Look for the helpful “seed” in the message

Not all feedback is perfect, but most have something useful at their core. Focus on what you can learn, rather than what you did not get right.

Separate identity from performance

ADHD brains often blur the line between “I made a mistake” and “I am a mistake.” Practising this separation helps protect your self-worth while still owning your actions.

Write it down and reflect later

Feedback is easier to process if you revisit it when you are feeling calmer. Make a note of the key points and reflect on them once your emotions have settled.

Remind yourself: feedback = investment

Most people give feedback because they believe you can grow. Reframing it this way strengthens your confidence and helps reinforce a growth mindset.

Mastering ADHD and accepting feedback does not mean shutting off emotion; it means learning how to hear, reflect, and respond in ways that serve you. Visit providers like ADHD Certify for personal consultations and tools to build emotional resilience at work.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Workplace challenges.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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.