Happy Momentum Monday (on a Sunday)!

Valentine’s Day has come and gone, but as we know—relationships don’t start and stop with a holiday. Whether it’s your partner, friends, family, or coworkers, keeping connections strong with ADHD in the mix takes more than just a once-a-year grand gesture.

If you’ve ever felt like you mean to reach out but forget… or struggle to balance your need for connection with your need for space… or feel like ADHD makes relationships harder than they should be—you’re not alone.

So let’s talk about how we actually keep momentum in our relationships, while also honoring our ADHD.

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ADHD & Relationships: Why It’s Tricky (and Totally Doable)

ADHD brings some relationship big hitters (deep empathy, fun energy, passion)—but also some challenges (forgetfulness, impulsivity, emotional intensity). Maybe you hyperfocus on people at first, then disappear when life gets chaotic. Maybe you want to text back… and then three weeks pass. Maybe small conflicts feel like the end of the world.

💡 But here’s the good news: As we’ve talked about before, ADHD brains aren’t broken—we just work differently. And when we build strategies around how our brains function, relationships get easier.

5 ADHD-Friendly Ways to Strengthen Your Relationships

Whether you’re maintaining friendships, growing a romance, or improving work relationships, these habits help ADHDers stay connected:

1. Own Your ADHD (It’s Not an Excuse, But It Is an Explanation)

ADHD affects how we communicate, follow through, and regulate emotions. Pretending it doesn’t exist or feeling shame about it doesn’t help—owning it does.

📌 Try this: Instead of saying, “I suck at remembering plans,” try, “I struggle with time blindness, so I set reminders to stay accountable.” This shifts the focus from blame to proactive problem-solving.

2. Say What You Actually Need (And Invite Others to Do the Same)

ADHDers often expect others to just know what we need (especially if we struggle to identify it ourselves). But healthy relationships require clear, open communication from both sides.

📌 Try this: Practice saying, “Right now, I need ___.” Whether it’s space, clarity, or reassurance, expressing your needs (and asking about theirs!) prevents resentment and misunderstandings.

3. Recognize and Take Responsibility for Your Patterns

It’s not your fault that ADHD makes certain things harder, but it is your responsibility to manage it. If you tend to forget plans, interrupt, or avoid difficult conversations—own it and find a strategy.

📌 Try this: If you notice yourself zoning out in conversations, don’t fake it. Say, “I just lost focus for a second—can you repeat that? I really want to hear what you’re saying.” Small moments of honesty build trust.

4. Self-Awareness Is Sexy (Know Your Strengths & Struggles)

ADHD can make us hyperfocus on other people’s needs while ignoring our own. Understanding how you show up in relationships helps you advocate for what works (and doesn’t work) for you.

📌 Try this: Reflect on questions like: Do I over-apologize when I forget things? Do I shut down during conflict? The more you understand your patterns, the more you can shape relationships that actually work for you.

5. Repair Is More Important Than Perfection

We will forget things. We will get overwhelmed. We will blurt out things we don’t mean. The key is to own it, apologize, and move forward—without spiraling into self-criticism.

📌 Try this: When you mess up, keep it simple: “I realize I forgot to do ___, and I know that was frustrating for you. I’m working on systems to help with this, and I appreciate your patience.” No excuses, no self-shaming—just accountability.

Bonus: One-Liner Mantras to Keep in Mind

🔹 “I’m not broken, I’m learning.”
🔹 “My needs matter, and so do theirs.”
🔹 “It’s not my fault, but it is my responsibility.”
🔹 “Connection > Perfection.”

Action Item for This Week: Tiny Connection Challenge

Pick one of these strategies and practice it this week. Maybe it’s expressing a need, noticing a pattern, or simply repairing a moment instead of avoiding it. Small shifts = big relationship momentum.

💬 Hit reply and tell me: What’s one relationship habit you want to work on? Let’s keep this conversation going!

Until next time,
Leah 🌶

P.S. If ADHD makes relationships feel harder than they should be, let’s chat. Sometimes, just talking through your patterns makes a huge difference. Grab a coaching call with me—we’ll figure it out together!