How to Make Friends as an Adult with ADHD & Keep Them (101 Guide)

Are you looking to build deeper connections? If you're experiencing loneliness or friendship challenges, this blog is for you.

Did you know that more than 1 in 4 of adults reported feeling lonely always, often, or some of the time, with 7% reporting feeling lonely always or often.

Loneliness and difficulty making friendships that last is a challenge plaguing everyone in the world today. These challenges get all the more difficult when you're also facing ADHD.

Adults with ADHD can struggle with social skills, emotional regulation, and self-esteem, which can make building and maintaining friendships challenging.

But with the right strategies and support, it is more than possible to forge meaningful connections that last a lifetime. In this 101 guide, we'll cover:

• How to make and maintain friends when you have ADHD
• 10 ADHD-friendly activities to make or meet new friends
• Communities and support groups custom-built for people with ADHD

Let's go!

Why Does ADHD Make it Hard to Build Friendships?

Having ADHD can make forming friendships uniquely challenging due to the ways it impacts social interactions and emotional regulation.

• Conversational focus can be a significant challenge for individuals with ADHD. This may result in unintentional interruptions or missed social cues, sometimes leading to misinterpretations and relationship difficulties. Recognising this pattern allows for the development of strategies to improve communication and strengthen relationships.
• Impulsivity, a characteristic of ADHD, can sometimes lead to oversharing or behaviour that feels overwhelming to others. It's important to be mindful that people process information and emotions at different paces. What feels natural to you might be too much, too soon for someone else. This doesn't reflect on you personally, but rather on the need for mutual understanding and respect for individual boundaries.
• Individuals with ADHD often experience a heightened need for stimulation, leading to a tendency to become easily bored. This isn't simply a matter of being in a 'different gear,' but rather a reflection of unique neurological processing. While forming initial connections might come relatively easily for some with ADHD, maintaining long-term relationships can be the most challenging part.
• When organisational and time management struggles, linked to ADHD, cause missed social commitments, it can lead to feelings of dismissal in others. Taking the time to consider how your actions are perceived is essential for maintaining healthy relationships.

These challenges can make it harder to build trust and rapport, but understanding these difficulties is the first step towards fostering meaningful connections.

Emotional Regulation and Its Impact on Friendships

For individuals with ADHD, emotional regulation plays a critical role in navigating friendships. Emotional regulation refers to the ability to manage and respond to emotional experiences in a balanced way. Many people with ADHD experience heightened emotional sensitivity, which can lead to intense reactions.

• Reacting Quickly: This heightened reactivity may cause misunderstandings, as strong emotions can sometimes result in conflict or miscommunication.
• Difficulty Recovering: Challenges calming down after disagreements or stressful interactions may prolong conflicts or create tension in relationships.
• Perceived Overreaction: Friends may misinterpret emotional intensity as overreaction, leading to feelings of disconnection or frustration on both sides.

Learning emotional regulation strategies, such as mindfulness, pausing before responding, or seeking support from therapy, can help individuals with ADHD better manage emotional responses. By fostering emotional balance, it becomes easier to nurture understanding, harmonious, and lasting friendships.

A Step-by-Step Guide to Making & Maintaining Friendships for ADHD Adults

There's no rulebook for making friends. There are, however, best practices. We've taken the liberty of putting them together in a process that makes it easy for adults with ADHD, but make no mistake — anyone can benefit from these tips:

1. Start with Self-Awareness

• Understand how your ADHD symptoms may affect your social interactions.
• Reflect on any negative patterns or behaviours that may have hindered past friendships.
• Identify your strengths, interests, and values to help you connect with like-minded individuals.

2. Practice Emotional Regulation

• Learn and implement techniques for managing impulsivity and emotional intensity in social situations.
• Transparency about how ADHD affects you can create a more supportive and understanding environment for potential friendships. While disclosing your diagnosis is a personal decision, sharing relevant information can foster stronger bonds.

3. Join Groups & Communities

• Seek out groups or communities cantered around your interests or hobbies.
• Attend events or join online forums to meet new people who share similar passions and experiences.

4. Be Yourself & Be Vulnerable

• Embrace your unique qualities and quirks, and don't be afraid to share them with others.
• Building genuine connections often involves vulnerability. Consider selectively sharing your experiences with ADHD, your struggles and challenges, with those you trust. This can foster deeper understanding and strengthen bonds.

5. Be a Good Listener & Show Empathy

• Practice active listening skills by giving your full attention to the person you're talking to and responding thoughtfully.
• Show empathy towards others by trying to understand their perspective and validating their feelings.

6. Make Plans & Follow Through

• Take the initiative to make plans with potential friends, whether it's meeting for coffee or attending an event together.
• Follow through on commitments and be reliable as a friend. This can help build trust and strengthen your relationships.

7. Communicate Openly & Honestly

• Be honest and open about your needs, boundaries, and feelings in friendships.
• Communicate regularly with friends to maintain a strong connection and address any issues that may arise.

8. Seek Support from a Therapist or Coach

• Consider seeking support from a therapist or coach who specializes in working with individuals with ADHD.
• They can provide you with additional strategies for managing social interactions and offer guidance on building and maintaining friendships.

Overall, building and maintaining friendships as someone with ADHD requires self-awareness, emotional regulation, vulnerability, empathy, communication, follow-through, and possibly outside support.

10 Activities Perfect for Making Friends When You Have ADHD

1. Improv Comedy Workshop

Unleash your creativity and spontaneity in a structured, supportive environment. Improv is all about thinking on your feet, reacting in real-time, and having fun with a group of people.

Why It's Perfect for ADHD:

• Engages hyperactive energy in a fun way
• Encourages quick thinking and adaptability
• Provides structured yet playful interaction
• No pressure to prepare in advance—just show up and go with the flow
• Often leads to strong group bonding due to shared laughter and vulnerability

How to Make the Most of It:

• Attend regularly to build rapport with fellow participants
• Suggest post-class socialising (grabbing coffee, discussing favourite sketches)
• Volunteer for group performances to deepen connections

Budget: Medium

Best For:

• Socially anxious but creative people
• Those who enjoy humour and spontaneity
• Forming new friendships through shared experiences
• People who struggle with small talk but thrive in interactive settings

2. Co-Working Meetups

Join a local or virtual coworking group to collaborate with others in a structured yet flexible setting. Many libraries, coffee shops, and coworking spaces host focus groups.

Why It's Perfect for ADHD:

• Built-in accountability to help stay focused
• Social engagement without forced conversation
• Opportunity for spontaneous breaks and casual chats
• Encourages structured productivity while preventing isolation

How to Make the Most of It:

• Initiate a short break chat with a group member
• Offer to swap productivity tips or tools
• Propose a group lunch or post-work hangout

Budget: Low to Medium

Best For:

• Freelancers, students, or remote workers
• People who struggle with self-motivation
• Those looking for low-pressure social interactions
• Building casual friendships that can grow over time

3. Board Game Cafés

Spend an evening at a board game café, where people gather to play and socialize in an engaging, structured environment.

Why It's Perfect for ADHD:

• Provides a clear, structured activity with built-in social interaction
• Game mechanics keep conversations from becoming stagnant
• Opportunity to engage in friendly competition
• Low-pressure environment to meet people naturally

How to Make the Most of It:

• Bring a fun game you love and invite others to play
• Attend a regular board game night to meet recurring attendees
• Join a game that’s easy to pick up and encourages team play

Budget: Low to Medium

Best For:

• People who struggle with unstructured socialising
• Making friendships through shared interests
• Those who enjoy casual but engaging activities
• Fans of strategy, problem-solving, or role-playing games

4. “Learn a Skill” Meetup

Join a workshop or ongoing class (pottery, coding, cooking, music, etc.) where you can learn something new alongside others.

Why It's Perfect for ADHD:

• Keeps your mind engaged with hands-on activities
• Provides structure and consistency (weekly classes, for example)
• Built-in talking points (discussing techniques, sharing progress)
• Encourages long-term friendships as you develop together

How to Make the Most of It:

• Ask others for advice on the skill (people love sharing knowledge)
• Form a practice group outside of class
• Celebrate progress together with a group outing

Budget: Medium to High

Best For:

• People who struggle with open-ended socialisation
• Those looking to build friendships through shared learning
• Individuals who enjoy hands-on, active engagement
• Building friendships over time through a common goal

5. Roleplaying Game (RPG) Campaigns

Join a local or online tabletop RPG group like Dungeons & Dragons, where you can meet weekly to build stories and solve challenges together.

Why It's Perfect for ADHD:

• Encourages deep engagement and long-term participation
• Allows for creativity and spontaneous decision-making
• Provides a structured yet flexible social framework
• Easy to bond over shared experiences and character development

How to Make the Most of It:

• Be consistent in attending sessions to build familiarity
• Engage in post-game discussions and planning
• Offer to host or organize a session to strengthen friendships

Budget: Low (unless buying materials)

Best For:

• People who enjoy storytelling and strategic thinking
• Making long-term friendships through ongoing campaigns
• Socialising in a structured but immersive way
• Neurodivergent-friendly groups that embrace unique thinking

6. Community Volunteering

Sign up for structured volunteer activities like park cleanups, animal shelters, or mentoring programs.

Why It's Perfect for ADHD:

• Provides structure with a clear goal
• Engages hyperfocus when helping others
• Encourages teamwork and collaboration
• Creates an easy entry point for conversations

How to Make the Most of It:

• Attend regularly to form relationships
• Connect with other volunteers by suggesting post-event socialising
• Pick a role that aligns with your strengths and interests

Budget: Low

Best For:

• People who struggle with small talk but enjoy working toward a goal
• Those looking for structured, meaningful interactions
• Making friendships based on shared values
• Building consistency through repeated engagement

7. Escape Room Teams

Join an escape room challenge where you solve puzzles and unlock clues with a team.

Why It's Perfect for ADHD:

• Engages problem-solving and quick thinking
• Encourages teamwork and communication
• No small talk—just direct, goal-driven collaboration
• Builds camaraderie through shared victories

How to Make the Most of It:

• Join a public team if attending solo
• Suggest a follow-up activity (dinner, drinks, or another challenge)
• Play different roles in problem-solving to interact with all teammates

Budget: Medium to High

Best For:

• People who enjoy puzzle-solving
• Building friendships through teamwork
• High-energy, engaging social activities
• Quick bonding without forced conversation

8. Rock Climbing Gym

Join a rock-climbing gym, either for bouldering or rope climbing, where teamwork and encouragement thrive.

Why It's Perfect for ADHD:

• Provides an engaging and physically stimulating activity
• Offers structured goals (routes, skill levels, etc.)
• Encourages social interaction through spotting and encouragement
• Promotes focus and problem-solving in a dynamic way

How to Make the Most of It:

• Join a beginner’s class or group climb
• Offer to be someone’s belay partner
• Engage in post-climb discussions or outings

Budget: Medium to High

Best For:

• Physically active individuals
• People who enjoy problem-solving challenges
• Those looking for a confidence-boosting social activity

9. Geocaching Adventures

Geocaching is an outdoor treasure-hunting game using GPS coordinates to find hidden items.

Why It's Perfect for ADHD:

• Provides a structured, goal-oriented adventure
• Encourages outdoor movement and exploration
• Allows for hyperfocus on solving clues and finding caches
• Great for group participation and teamwork

How to Make the Most of It:

• Join a local geocaching community or event
• Bring along friends or meet new people along the way
• Log your finds and share experiences online

Budget: Low

Best For:

• Adventure seekers
• People who enjoy scavenger hunts and exploration
• Building friendships through shared missions

10. Dance Classes (Salsa, Ballet, Swing)

Dancing is an engaging and high-energy way to meet new people in a structured setting.

Why It's Perfect for ADHD:

• Provides a structured and rhythmic activity
• Encourages physical movement and expression
• Requires partner interaction, fostering social connections
• Offers a fun, low-pressure way to practice socialising

How to Make the Most of It:

• Attend regularly to meet familiar faces
• Rotate partners to interact with different people
• Join group outings after class

Budget: Medium

Best For:

• People who enjoy music and movement
• Building confidence in social situations
• Creating bonds through shared rhythm and coordination

5 Communities for Individuals with ADHD

Here are five communities for people with ADHD, including a mix of online forums and UK-based in-person groups:

1. Reddit's ADHD Community (r/ADHD) - Global

This vibrant online forum has two million users and provides a space for anyone with ADHD to share experiences, ask questions, and seek information shared by the online community. 

The community covers a wide range of topics and emphasises science-backed information. It's an excellent platform for in-depth discussions and connecting with others who understand the challenges of ADHD.

2. Reddit's ADHD Community (r/ADHD) - UK Forum

While the global r/ADHD community is a powerful resource, r/ADHDUK on Reddit provides a valuable UK-specific space for those with ADHD.

This community focuses on the unique aspects of navigating ADHD in the UK, from accessing NHS services, various private providers to understanding local support networks.

Connect with others who share your experiences and find a supportive and understanding environment.

It is crucial to remember that Reddit is for peer support and information sharing only; it should not be used as a substitute for professional medical advice. Always consult with your healthcare provider for diagnosis and treatment.

3. ADHD Aware (Brighton, UK)

ADHD Aware is a Brighton-based charity that offers in-person and online peer support sessions. It focuses specifically on supporting adults with ADHD and offers both local and virtual options for community engagement.

4. ADDA Virtual Peer Support Groups

The Attention Deficit Disorder Association (ADDA) offers online support groups for adults with ADHD. These groups provide a safe, non-judgmental environment for members to connect with peers, share experiences, and gain support. The virtual format makes it easy to find a group of like-minded individuals regardless of location.

5. Centre for ADHD and Autism Support Adult ADHD Group (UK)

This is an in-person support group for adults with ADHD in the UK. They meet on the 4th Tuesday of each month at the Centre for ADHD & Autism Support in Eastcote, Middlesex. This group offers a local, face-to-face community for adults to connect and share experiences.

Build Friendships That Last Regardless of ADHD

Let's go over some of the key takeaways:

• Adults with ADHD often miss subtle social cues due to difficulties with focus and impulsivity, yet acknowledging these patterns is the first step to forging lasting bonds. In fact, emotional regulation techniques like pausing before responding can prevent conflicts and deepen trust.
• Structured, interest-based meetups—like board game nights or dance classes—are particularly effective for building friendships when you have ADHD. These activities keep your mind engaged, reduce social pressure, and foster natural connections through shared goals.
• Online and in-person support groups, from Reddit’s r/ADHD; r/ADHDUK to ADHD Aware, provides a tailor-made space for shared experiences and lasting connections. They offer resources, peer understanding, and a judgment-free environment to help manage ADHD-related challenges in friendship.

Loneliness is something everyone struggles with, and it can feel like your ADHD gets in the way far more than it helps — but that doesn't have to be true. Building fulfilling, lasting friendships that transcend your ADHD is a journey worth taking but it takes time. And remember, you are not alone in this journey.

Many support groups and resources are available to help you connect with others who understand and can offer support. Keep an open mind, be patient with yourself and others, and never give up on the potential of making lifelong friendships regardless of your ADHD!

Frequently Asked Questions

Do people with ADHD struggle to make friends?

It's common for people with ADHD to experience challenges in building and maintaining friendships. Symptoms such as impulsivity, forgetfulness, and difficulties with social cues can play a role. While some individuals with ADHD may find it easier to initiate friendships, preserving those connections over time can be more difficult.

Do people with ADHD struggle socially?

Social difficulties can arise for some individuals with ADHD, influenced by factors such as social skills deficits, impulsivity, and inattention. It's crucial to acknowledge the wide range of experiences within ADHD, as not everyone will face the same social challenges. The specific impact of ADHD subtypes on social functioning is still being explored. While some with inattentive ADHD may experience social isolation, others with hyperactive-impulsive ADHD might find it easier to engage socially.

What are the three main symptoms of ADD?

The main symptoms of ADD (Attention Deficit Disorder) include inattention, forgetfulness, and failing to pay attention to details. Note that ADHD (Attention Deficit Hyperactivity Disorder) includes these same symptoms but also encompasses hyperactivity as a core symptom. Overall, the combination of these symptoms can affect social interactions and potentially make it challenging to build friendships.

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Discrete ADHD Assessment in London & UK: Gain Clarity and Build Stronger Friendships

Ready to gain clarity and support for your ADHD? If you're in London or anywhere in the UK and need a private ADHD assessment we are ready to provide discrete support. We offer expert assessments to help you better understand and manage your ADHD, empowering you to build fulfilling friendships.

Contact us today to book your assessment and start your journey towards positive change.

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References:

Hobbies in ADHD - The Journey Of Not Giving Up

Private ADHD Assessments in London & UK

ADHD in A-Level Students: A Parent's Guide

Are Video Games the Future in Mental Health?

The ADHD Guide to Crushing Teamwork (13 Tips)

What Are the Different Types of ADHD? | ADHD Specialist

15 Tips for Networking with ADHD (Challenges & Strategies)

How ADHD Affects Relationships: Expert Tips for Success

ADHD Specialist - ADHD Therapy & Coaching London and UK.

Mastering Time Management with ADHD (Tips & Techniques)

ADHD Specialist - Adult ADHD Symptoms & Diagnosis London & UK

Public opinions and social trends, Great Britain - Office for National Statistics

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Disclaimer: The information is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, and information, contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional. Information about mental health topics and treatments can change rapidly and we cannot guarantee the content's currentness. For the most up-to-date information, please consult your doctor or qualified healthcare professional. For more information, you can check the Royal College of Psychiatrists (rcpsych.ac.uk)

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