‍15 Tips for Networking When You Have ADHD (Challenges & Strategies)

Networking events can be challenging for many people, but individuals with ADHD may face additional hurdles. Symptoms like inattention, poor memory (including difficulty recalling names), and anxiety about public speaking can make these events particularly exhausting.

That's not an unpopular opinion — you've probably heard a colleague say the words, 'I hate networking' in your vicinity before! But in the modern world, no networking means little to no career progression. And if you want to build meaningful relationships, you need to navigate networking events with ease.

Recent research suggests that adults with ADHD may struggle with interpersonal relationships, including feeling different from neurotypical individuals, masking, and communication difficulties. This evidence explains some of the networking challenges reported by individuals with ADHD.

As an adult, having ADHD does not make things any easier — until now. We've put together a list of 15 practical strategies you can apply to make networking events more manageable. You'll learn:

• Specific challenges involved in networking with ADHD
• Tips and strategies for thriving in networking events
• Specific examples of how to apply learned strategies

Let's jump in!

How ADHD Can Make Networking Challenging

ADHD has several symptoms including restlessness, forgetfulness, and difficulty focusing. These symptoms can make networking challenging for a host of reasons:

• People with ADHD tend to struggle with social skills, making it difficult to connect with others and build relationships.
• ADHD can also cause difficulty maintaining focus and attention, which is crucial for effective networking.
• The impulsivity that often comes with ADHD can lead to saying or doing things without thinking, which can create awkward situations in a networking setting.
• Individuals with ADHD may also have trouble remembering names, details, and follow-up tasks during networking events.

Now, how do we address those challenges?

1. Should you be open about your ADHD? Understanding your ADHD is key. Working with a healthcare professional can help you identify your strengths and challenges.  Sharing your diagnosis is a personal decision. While some people offer compassion and understanding, others may hold various stereotypes. Consider who you share this information with and how it might be received, aiming for open communication while protecting yourself from potential judgment. This thoughtful approach can reduce anxiety about social interactions and potential misunderstandings.
2. Plan ahead: Before attending a networking event, take some time to plan out your goals and strategies. This can help you stay focused and prevent any impulsive behaviour.
3. Practice active listening: Instead of trying to multitask or constantly thinking about what to say next, focus on the conversation at hand. Listening is one of the mist powerful tools, when we acquire new information or data. Ask questions, repeat important points, and make eye contact to show engagement.
4. Set reminders: If you struggle with remembering details or follow-up tasks during networking events, use technology to your advantage. Set reminders on your phone or send yourself emails with notes from conversations.
5. Find a buddy: Consider bringing a friend or colleague along as a networking buddy. They can help keep you on track and provide support if needed.
6. Take breaks: Networking events can be overwhelming, so don't be afraid to take breaks when needed. Step outside for some fresh air or find a quiet space to regroup and recharge.
7. Be patient with yourself: Remember that ADHD can present unique challenges when it comes to networking, but it doesn't mean you're incapable of building relationships. Be patient with yourself and celebrate victories along the way.

Having ADHD may make networking more challenging, but it certainly does not make it impossible. With the right strategies and support, individuals with ADHD can successfully navigate networking events and build meaningful professional relationships.

But how can you go from surviving to thriving in networking events? Read on!

Master Networking When You Have ADHD (15 Tips)

Networking doesn't have to be a chore, especially if you approach it with a toolkit of tips and strategies. Here's a roundup of methods you may find helpful:

1. Use visual reminders to stay on track.
2. Set micro-goals for each event.
3. Practice active listening techniques.
4. Keep an "exit strategy" handy.
5. Leverage structured environments.
6. Use the “one follow-up per day” rule.
7. Embrace networking in small doses.
8. Leverage ADHD-friendly tech tools.
9. Use body doubling for accountability (personal assistant).
10. Plan decompression time after events.
11. Script your introduction and key questions.
12. Prioritise quality over quantity in connections.
13. Turn fidgeting into a networking asset.
14. Pause before speaking to curb impulsivity.
15. Create a memory system for names and details.

Let's explore each one in more detail:

1. Use Visual Reminders to Stay on Track

ADHD can make it difficult to stay organised or remember your goals in the chaos of networking events. Visual reminders, like a quick list on your phone or a sticky note in your pocket, can help you stay focused.

Step-by-Step:

1. Create a quick list of goals (e.g., meet three people, collect one business card).
2. Use a phone note or a physical notepad as a visual reminder.
3. Check it discreetly throughout the event.

When to Use:

• At large networking conferences.
• During fast-paced mixers.
• In events where you’re prone to feeling overwhelmed.

Example
You’re at a corporate mixer and want to connect with someone in marketing, but the busy environment is distracting. Before the event, you wrote, "Find a marketing contact and exchange emails" on a mobile phone note. When the energy feels overwhelming, you pull out your note and refocus, spotting a person near the drinks station with a marketing badge.

2. Set Micro-Goals for Each Event

Large networking events can feel like a marathon. Micro-goals help you approach them as short sprints, which is more ADHD-friendly.

Step-by-Step:

1. Identify one small, achievable goal (e.g., introduce yourself to three people).
2. Once completed, reward yourself (take a break, grab a snack).
3. Set a new micro-goal if energy permits.

When to Use:

• At business fairs.
• Networking happy hours.
• When you’re feeling low energy.

Example
At a tech conference, you feel overwhelmed by the crowd. You set a goal to talk to just one entrepreneur. After introducing yourself, you step outside for five minutes to recharge and set a new goal to collect two contacts.

3. Practice Active Listening Techniques

ADHD makes it easy to zone out during conversations. Active listening keeps you engaged and makes a better impression.

Step-by-Step:

1. Mentally repeat the person’s name as they introduce themselves.
2. Summarise key points they share.
3. Ask clarifying questions to stay involved.

When to Use:

• During one-on-one conversations.
• At small group meetups.
• When networking over coffee.

Example
You’re meeting a potential business partner, but your mind drifts during their introduction. You refocus by summarising: "So you’re in charge of product design?" This keeps you engaged, and they’re impressed by your interest.

4. Keep an "Exit Strategy" Handy

Social burnout can hit quickly for those with ADHD. An exit strategy ensures you leave gracefully and recharge without feeling guilty.

Step-by-Step:

1. Plan a polite reason to leave (e.g., "I need to catch someone before they go").
2. Practice your exit line.
3. Follow up later to keep connections warm.

When to Use:

• At high-energy mixers.
• During long conferences.
• When you feel overstimulated.

Example
At a networking gala, the loud music overwhelms you. You excuse yourself, saying, "It was great meeting you—I need to check in with a colleague." Afterward, you send a LinkedIn message to the person you left mid-conversation.

5. Leverage Structured Environments

Unstructured networking events can feel chaotic. Structured settings, like roundtables or workshops, are easier to navigate.

Step-by-Step:

1. Look for events with clear agendas.
2. Stick to the event’s flow instead of trying to network on your own.
3. Use breaks to make one-on-one connections.

When to Use:

• At industry roundtables.
• Skill workshops.
• Seminars with networking components.

Example
You attend a workshop on digital marketing. Instead of feeling lost, you follow the session's agenda and ask the facilitator a question during a coffee break.

6. Use the “One Follow-Up Per Day” Rule

Following up can feel overwhelming when ADHD procrastination kicks in. Simplify it by following up with at least one person per day.

Step-by-Step:

1. Choose one connection to follow up with each morning.
2. Send a quick email or LinkedIn message.
3. Repeat daily to build consistency.

When to Use:

• After attending a large conference.
• When building long-term professional relationships.
• If you tend to forget to follow up.

Example
You collect six business cards at a business fair but feel paralysed by the idea of emailing everyone. Instead, you write one thoughtful email per day for the next week.

7. Embrace Networking in Small Doses

Instead of marathon networking, approach it in small, manageable chunks that prevent burnout.

Step-by-Step:

1. Limit your time at events (e.g., 45 minutes).
2. Focus on quality over quantity in conversations.
3. Leave once you’ve hit your engagement limit.

When to Use:

• At long networking mixers.
• When juggling multiple events in a week.
• If you’re low on social energy.

Example
At an alumni meetup, you decide to stay for 30 minutes and have two meaningful conversations. You leave early, avoiding burnout and feeling accomplished.

8. Leverage ADHD-Friendly Tech Tools

Apps and tools can keep you organised and on schedule during networking events.

Step-by-Step:

1. Use calendar apps for reminders about events.
2. Rely on note-taking apps to track conversations and goals.
3. Set timed alerts to pace yourself.

When to Use:

• At multi-day conferences.
• When you need help remembering names.
• To follow up efficiently after events.

Example
You use an app to set 15-minute reminders during a career fair to remind yourself to check your notes and stay on track.

9. Use Body Doubling for Accountability

Body doubling—having someone nearby while you work—can keep you on track. This can be on site or simply having your personal assistant ready to support you. In networking, bring a trusted friend or colleague to help you stay focused and engaged.

Step-by-Step:

1. Identify someone who supports your goals.
2. Attend events together, setting mutual goals.
3. Check in with each other periodically during the event.

When to Use:

• At corporate mixers.
• For career fairs or conferences.
• When you’re feeling nervous or unfocused.

Example
You and a colleague attend an industry event. You agree to split up but check in after every 20 minutes. Knowing they’ll ask about your progress motivates you to initiate conversations with potential contacts.

10. Plan Decompression Time After Events

Networking can be overstimulating for those with ADHD. Scheduling downtime afterward helps you recharge and avoid burnout.

Step-by-Step:

1. Block time post-event for a relaxing activity (e.g., physical exercise, meditation, reading).
2. Avoid scheduling back-to-back commitments.
3. Reflect on the event to process and follow up later.

When to Use:

• After intense conferences.
• For networking events that go late.
• When you know you’ll feel socially drained.

Example
After a long career fair, you plan a quiet dinner alone or with the family instead of forcing yourself to attend the afterparty. The downtime helps you recharge, generate new ideas making it easier to follow up with contacts the next day.

11. Script Your Introduction and Key Questions

ADHD can make conversations unpredictable. Preparing a short script for introductions and key questions ensures you’re ready to start strong.

Step-by-Step:

1. Practice a 30-second introduction about yourself.
2. Prepare 2-3 go-to questions for any conversation.
3. Adapt based on the flow of the discussion.

When to Use:

• At speed networking events.
• During casual meet-and-greets.
• For industry-specific workshops.

Example
At a tech meetup, you confidently introduce yourself: “Hi, I’m Murto, and I’m working on applying AI to computational trading. What about you?” Having questions ready ensures you keep the conversation flowing smoothly.

12. Prioritise Quality Over Quantity in Connections

It’s easy to feel overwhelmed by trying to meet everyone at an event. ADHD brains thrive when they focus on depth instead of breadth.

Step-by-Step:

1. Set a goal to connect deeply with 1-2 people.
2. Ask thoughtful, engaging questions.
3. Follow up to nurture the relationship.

When to Use:

• At smaller networking events.
• During professional luncheons.
• For mentor-focused settings.

Example
Instead of trying to network with every attendee at a leadership conference, you spend 20 minutes talking with the leader in your field. The focused conversation leads to a meaningful connection exchanging contact details or scheduling a follow-up.

13. Turn Fidgeting into a Networking Asset

Fidgeting is often seen as a challenge of ADHD, but it can help you manage your nerves and stay focused. Undercover fidget tools or movements may enhance your presence without distraction.

Step-by-Step:

1. Bring a discreet accessory (e.g., favourite pen).
2. Use fidgeting to ground yourself during conversations.
3. Ask for feedback from a trusted person.
4. Practice being subtle to avoid drawing attention.

When to Use:

• In one-on-one conversations.
• At panels where you’re listening intently.
• When you feel nervous or restless.

Example
Subtle favourite accessories can blend in seamlessly at any corporate event. Subtly using your tool can help you stay focused and calm your nerves when you feel nervous.

14. Pause Before Speaking to Curb Impulsivity

Impulsivity can lead to blurting out comments or interrupting others, which may create awkward situations. Practicing a pause before speaking helps you gather your thoughts and ensures your words align with your intentions.

Step-by-Step:

1. When someone is speaking, focus on taking a slow breath to ground yourself.
2. Before responding, silently count to three to ensure your response is thoughtful.
3. If you do blurt something out, acknowledge it with humour or grace and refocus the conversation.

When to Use:

• In group discussions or panels where many people are talking.
• During one-on-one conversations with senior professionals.
• In high-pressure situations, like interviews or Q&A sessions.

Example
At a corporate mixer, you interrupt someone mid-sentence out of excitement. Realising this, you pause, smile, and say, “Sorry, I got too excited there—please continue.” Your quick acknowledgment smooths over the moment and keeps the conversation flowing positively.

15. Create a Memory System for Names and Details

ADHD can make it hard to remember names, conversations, or follow-up tasks. Creating a memory system, like visual associations or discreet notes, helps you retain information and stay on top of follow-ups.

Step-by-Step:

1. When introduced to someone, repeat their name immediately (e.g., “Nice to meet you, Rob!”).
2. Associate their name with a visual cue or rhyme (e.g., “Rob loves planes”).
3. After the conversation, jot down key details in a note on your phone or notebook.

When to Use:

• At large networking events with many introductions.
• During one-on-one coffee chats.
• For conferences where follow-up tasks are likely.

Example
You meet someone named Michael, who is a data scientist, at a tech event. You mentally associate his name with the rhyme “Michael crunches data, like a hungry alligator.” After your chat, you discreetly write in your notes app, “Michael—data scientist—interested in ML projects.” This system ensures you can remember who he is when you email him later.

Network With Confidence Today

Let's go over some key takeaways:

• Acknowledge ADHD’s networking hurdles. Recognising how restlessness, forgetfulness, and impulsivity impact social interactions is the first step to navigating them effectively.
• Use targeted strategies to stay focused and confident. Planning ahead, practicing active listening, and leveraging tools like reminders or body doubling can help you connect meaningfully without feeling overwhelmed.
• Master event success through small, actionable steps. Techniques like setting micro-goals, pausing before speaking, and scheduling decompression time can transform chaotic gatherings into productive networking opportunities.

Remember, ADHD is just one aspect of who you are. By acknowledging its challenges and embracing helpful strategies, you can confidently navigate social interactions and build a strong network of professional relationships. And who knows? Maybe one day, you'll be the one giving advice on how to network with ADHD!

Frequently Asked Questions

How to survive corporate with ADHD?

First, try to establish a routine and structure for your day. This can help you stay on track and manage your time effectively. Additionally, consider talking to your mentor or team about accommodations that could make your work environment more conducive to managing ADHD symptoms. Finally, don't be afraid to ask for extra support from friends, family, or mental health professionals as needed. Additionally, we put together a guide for you about ADHD in Executives: Build Performance and Resilience

What is the hardest thing about ADHD?

The hardest thing about ADHD can vary from person to person. Some may struggle with managing impulsivity and regulating emotions, while others may struggle with organisation and focusing on tasks. Social interactions and relationships can also be challenging for individuals with ADHD. Each individual's experience with ADHD is unique, but the most important thing is to find helpful strategies and sustainable support systems to manage symptoms effectively.

What is the best strategy to succeed with ADHD?

There is no silver bullet. Embrace your strengths and use them to your advantage in your chosen career or field. This could be creativity, hyperfocus on certain tasks, or out-of-the-box thinking.

Additionally, find ways to manage your symptoms effectively through strategies like routine and structure, breaking down tasks into smaller chunks, and seeking accommodations if needed.

Finally, don't be afraid to ask for support from loved ones or mental health professionals when needed.

London and UK Professionals Seeking ADHD Support

Are you in London or the UK and looking for personalised one to one support to thrive with ADHD?

We specialise in providing confidential one-on-one support, coaching, lifestyle changes, assessments and personalised therapy tailored to the unique needs of adults with ADHD.  

We understand the challenges ADHD can bring, especially in professional settings including networking events. Our approach goes beyond just surviving – We empower you to thrive.

To book your private consultation contact Dr Ivantu's Secretary - ADHD Specialist

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References:

The experiences of adults with ADHD in interpersonal relationships and online communities: A qualitative study - PMC

ADHD and Entrepreneurship: A Double-Edged Sword

ADHD in Executives: Build Performance and Resilience

ADHD Diagnosis: More Than Just a Label

ADHD: How to get an accurate diagnosis in UK?

The ADHD-Sleep-Burnout Triangle: Understanding the Cycle

ADHD Specialist - Adult ADHD & Anxiety Assessment Treatment London

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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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