Nada Pupovac: Welcome to Thriving With ADHD, where we share practical tips to thrive as an adult with ADHD. This podcast is brought to you by Animo Sano Psychiatry, a behavioral health practice with a specialist ADHD clinic based in North Carolina. I’m your host, Nada Pupovac.

This month, we discuss ADHD and friendships with the lovely Lauren Easley, a Licensed Clinical Social Worker at Animo Sano Psychiatry. Before jumping in, let’s learn more about Lauren. She has an insightful approach to mental health care, shaped by her extensive education and personal experience. Lauren holds a master’s degree in social work and specializes in managing ADHD, anxiety, depression, grief and loss, autism, women’s issues, and adjustment difficulties. She uses a variety of psychotherapeutic techniques including cognitive behavioral therapy, motivational interviewing, person-centered therapy, solution-focused brief therapy, and strength-based approaches—always tailored to individual needs.

Lauren, welcome to Thriving with ADHD. I’m so happy to have you on the show. I’ve heard you speak about ADHD and friendships before and felt we had to share your insights with our community. You’re passionate, knowledgeable, and have such a welcoming presence.

Lauren Easley: Thank you, Nada! It’s really exciting to be here. ADHD and friendships are two topics I’m deeply passionate about, so I’m looking forward to our conversation.

Nada: Let’s start! How does ADHD specifically impact making and maintaining friendships, for both children and adults?

Lauren: I think a strength that sometimes gets overlooked is the curiosity and warmth of people with ADHD. They tend to be engaged, interesting, and bring a lot to social environments. But there are also challenges. Friendships, especially as adults, can be hard to maintain because of all the life tasks we balance—jobs, families, chores, bills. For adults, social interactions often require intentional effort outside work or home duties. For those with ADHD, this added workload can feel overwhelming, making it hard to prioritize friends even when you value them highly.

Friendships also require consistency. Research shows it takes about 50 hours to move from acquaintance to casual friend, and 200 hours to become close friends. That’s a lot of time and repeated effort, which can be especially difficult for those with ADHD when consistency sometimes feels boring. Keeping relationships interesting while maintaining regular contact is key.

Nada: Great points. Many people listening can likely relate! What strategies or tools do you recommend for people with ADHD looking to nurture or build friendships?

Lauren: Sometimes routines sound boring—but they truly set you up for success. Creating routines for your responsibilities frees up energy for fun activities, like spending time with friends. You can also form routines around social outings—like a book club that meets at a regular time, but always rotates books and conversation.

Another helpful tip is setting reminders to check in with friends, since people with ADHD often struggle with “out of sight, out of mind.” Set alarms or schedule calls, and try to make concrete plans. This can make social engagement less stressful and more manageable.

Nada: That’s valuable advice for everyone, not just those with ADHD! Why are friendships especially important for people with ADHD, and how can the right connections impact mental well-being?

Lauren: Friends are important for everyone, but especially so for those with ADHD because they are at higher risk for anxiety and depression. Studies have shown the risk of depression for adults with ADHD is six times higher than for those without it. Having close friendships boosts self-esteem, improves mood, and can offer honest feedback in a loving, supportive way, which helps us grow and improve.

Nada: How can people with ADHD approach honesty and communication about their diagnosis or symptoms, both in starting new friendships and maintaining established ones?

Lauren: It’s a personal decision whether or not to share your diagnosis—but you can be honest early on about your habits or challenges. For example, you might tell a new friend: “If I don’t respond to a text right away, please follow up with me—it’s not personal!” Or, “Sometimes I struggle with being on time—but I value our time together.” Giving friends strategies and context helps maintain healthy relationships and reduces misunderstandings.

Nada: Those are great scripts people can use! Can you share any success stories, anonymously, where someone with ADHD overcame social barriers to form meaningful connections? What helped them succeed?

Lauren: Absolutely. One client, a career-driven woman, found her friendships suffered due to her busy schedule. She started using an app (Finch) to add reminders for social outreach to her to-do list, making time to connect with friends. It wasn’t glamorous, but it worked—for her, scheduling was key.

Another client needed help with home projects and asked a neighbor for a hand. Not only did it help him finish a project, but it also led to a new friendship and other social outings. Taking a bold step or asking for help can both accomplish tasks and build meaningful connections.

Nada: Thanks for sharing those! To wrap up, if there’s one message you’d like listeners to take away from this episode, what would it be?

Lauren: If you have ADHD, you have so much to offer in any friendship or community. Don’t just focus on challenges—remember your strengths and know you’re worth getting to know. Make small changes and take steps toward connection—lasting, positive relationships are possible, and they benefit everyone involved.

Nada: Beautiful reminder. People with ADHD are absolutely worthy of love, belonging, and appreciation. Thank you so much, Lauren, for this uplifting conversation! I hope our listeners feel encouraged to take that next step in building or maintaining friendships. You’re always welcome back!

Lauren: Thank you, Nada. It’s been a pleasure.

Outro:

Thank you for listening to Thriving with ADHD, produced by Animo Sano Psychiatry. Be sure to follow, rate, and share our podcast on Spotify, Apple Podcasts, or your favorite streaming app. Music by Daddy’s Music from Pixabay. For more information, visit animosanopsychiatry.com.