#171 ADHD & Friendships: Why It’s So Hard & What Actually Helps Artwork

Navigating Adult ADHD

Education, Support and Coaching for Adults with ADHD.

Combing science backed research and evidence based coaching tools to help you understand and work with your ADHD brain.

With a no BS approach, this Podcast will help you better understand your unique ADHD brain and how you can work with it to feel better, increase your self-confidence, improve your relationships and achieve your goals.

Empowering adults with ADHD to thrive.

**Xena Jones is not a medical professional. This podcast is not a substitute for medical advice.**

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Navigating Adult ADHD

#171 ADHD & Friendships: Why It’s So Hard & What Actually Helps

June 23, 2026 • Xena Jones • Episode 171

0:00 | 46:57

In this episode, we’re unpacking why friendships can feel so hard for ADHDers, from forgetting to reply & losing track of time, to rejection sensitivity, masking, emotional dysregulation & the dreaded doom spiral.

We’ll explore:

• Why caring about someone & initiating contact are not the same skill
• How ADHD can make small friendship wobbles feel like full-blown rejection
• Why your brain might turn one painful moment into “they don’t care about me”
• The role of RSD, emotional dysregulation & masking in friendship struggles
• Why not every friendship needs to be saved, but some may be worth repairing
• Simple scripts for reconnecting, repairing & being honest without over-explaining

This episode is not about becoming a perfect friend. It’s about understanding your brain, checking the story before you act from it & remembering that one tiny honest message can reopen a door you thought was closed.

Also check out episode #23 ADHD & friendships

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