ADHD Social Challenges Blog Series
Welcome back for another series on life with ADHD. I wanted to bring light to struggles that I often hear from folks that I work with and know in my own personal life- struggles with social connections. For this first post I am going to be outlining the top ten areas of struggle and provide actionable things that you can use to navigate around these struggles.
1. Interrupting or Talking Over Others
Theme: Impulsivity isn’t rudeness, it’s enthusiasm.
Tips: Pause before speaking, practice active listening, jot thoughts down.
2. Difficulty with Listening and Remembering Details
Theme: ADHD brains drift, but that doesn’t mean we don’t care.
Tips: Use repeat-back, visual cues, take notes on your phone.
3. Time Blindness Affecting Reliability
Theme: Lateness isn’t disrespect, it’s executive disfunctioning.
Tips: Alarms, buffer time, external accountability.
4. Oversharing or Info Dumping
Theme: Passion is beautiful—but pacing helps connection.
Tips: Notice cues, ask questions back, time yourself.
5. Rejection Sensitive Dysphoria (RSD)
Theme: Intense emotions around rejection are real and valid.
Tips: Self-soothing, checking facts, boundaries around feedback.
6. Struggling with Social Cues
Theme: Social “gray areas” are harder, not impossible.
Tips: Direct communication, safe feedback partners, observation practice.
7. Emotional Intensity
Theme: Feeling deeply is a gift, but can overwhelm.
Tips: Pause-regulate-respond, grounding techniques, share context with friends.
8. Forgetting to Follow Up or Keep in Touch
Theme: Forgetfulness ≠ lack of care.
Tips: Calendar reminders, “text now not later” habit, buddy system.
9. Difficulty Navigating Group Dynamics
Theme: Groups are noisy and fast-moving—sensory overload is real.
Tips: Buddy system in groups, focus on one person at a time, breaks.
10. Shame About Being a “Bad Friend”
Theme: Shame weighs heavier than the mistake itself.
Tips: Self-compassion, repair scripts, reframing “flaky” as “human.”
If you found these tips helpful, stay tuned because I’m going to be highlighting social stressors over the next few months posts. If you are seeing yourself in these posts- perhaps its time to bring in some gentle help? Click the “Contact Laney” button up top and reach out to see if we are a good fit for therapy.
