Making friends is essential to life, providing companionship, support, and a sense of belonging. However, for individuals with Attention-Deficit/Hyperactivity Disorder (ADHD), forming and maintaining friendships can present unique challenges. ADHD is a neurodevelopmental disorder affecting attention, impulse control, and executive functioning, impacting social interactions. In this article, we will explore the common obstacles faced by individuals with ADHD when making friends and discuss strategies to overcome these challenges.

Difficulty with attention and focus:

One of the core symptoms of ADHD is difficulty sustaining attention, which can make it challenging to engage in meaningful conversations and actively listen to others. To overcome this, it is essential to develop strategies to improve focus, such as using mindfulness techniques, creating a structured environment, and practising active listening. Additionally, communicating openly with potential friends about your ADHD can increase understanding and facilitate more accommodating interactions.

Impulsivity and social missteps:

ADHD often manifests as impulsivity, leading to impulsive speech or actions that may inadvertently offend or alienate others. Developing self-awareness and recognising potential social missteps is crucial. Taking a moment to pause and reflect before responding can help reduce impulsive reactions. Seeking professional support, such as therapy or counselling, can provide valuable guidance in developing social skills and managing impulsive behaviour.

Hyperactivity and restlessness:

Hyperactivity is another common symptom of ADHD that can interfere with social interactions. Restlessness and excessive energy may make engaging in activities or conversations difficult for extended periods. Physical activities or sports can help channel excess energy and improve focus. Additionally, finding friends who share similar interests and enjoy active pursuits can create a supportive and understanding social circle.

Organisation and time management challenges:

ADHD can pose challenges in organising social events or keeping up with commitments, leading to missed opportunities for socialisation. Implementing effective organisational strategies, such as calendars, reminders, and creating routines, can help manage time and responsibilities more effectively. Communicating openly with friends about organisational challenges can foster understanding and empathy.

Rejection and fear of judgment:

Past experiences of rejection or negative judgment can create anxiety and reluctance when making new friends. It is crucial to remember that not everyone understands or empathises with ADHD, but some individuals will. Building a support network of like-minded individuals who appreciate your unique qualities and challenges can be immensely beneficial. Engaging in support groups or online communities designed for individuals with ADHD can provide a safe space to connect and share experiences.

Building strong communication skills:

Effective communication is vital for forming and maintaining friendships. Individuals with ADHD may struggle with expressing their thoughts and emotions clearly. Seeking assistance from communication experts or therapists specialising in social skills training can be instrumental in developing effective communication strategies. Learning active listening techniques, maintaining eye contact, and using non-verbal cues can help foster better connections and understanding.

Educating friends about ADHD:

Educating friends and acquaintances about ADHD can promote understanding and reduce stigma. Sharing reliable information, personal experiences and discussing the challenges of ADHD can help create a supportive environment. By increasing awareness, friends can provide the necessary accommodations and offer empathy.


While making friends with ADHD may present unique challenges, overcoming them and building meaningful connections is possible. By addressing attention and focus difficulties, managing impulsivity, finding outlets for hyperactivity, improving organisation skills, facing fears of rejection, developing effective communication, and educating others about ADHD, individuals can create supportive social networks that celebrate their strengths and understand their challenges. Remember, the journey towards friendship is a two-way street, and being patient, understanding, and accepting of oneself is crucial.