ADHD Group Support: Where to Find it (& Why It's Worth It)
Having ADHD as an adult can be isolating.
You feel like it takes a monumental effort just to make sure your bare minimum responsibilities get done.
Get out of bed… check.
Change clothes… check.
Get to work on time… maybe.
Meanwhile everyone else is posting pictures of their 4:30 AM workout.
Or their happy and perfectly groomed children holding up elaborate chalkboards that say “First day of Pre-K!”
But the thing is, you’re not the only one struggling with ADHD.
Millions of other adults deal with symptoms like inattention, trouble focusing, hyperactivity, impulsivity, forgetfulness, emotional issues and more.
But where do you find and connect with other people with ADHD?
That’s where ADHD support groups come in.
In this post, we'll cover how to find the right ADHD support group for you, the benefits of ADHD support groups, and how to make the most out of your group sessions.
Ready to find your people?
Let's dig in.
Where Do You Find ADHD Support Groups for Adults?
You can find ADHD support groups online and in person through organizations like the Attention Deficit Disorder Association (ADDA), Children and Adults with Attention Deficit/Hyperactivity Disorder (CHADD), through private coaching groups like my Rooted Group Coaching, or you can start your own ADHD support group.
A simple online search will get you going in the right direction, but if you really want to find the perfect support group, keep reading to learn more about each organization and option, the benefits of groups, and how to navigate your new group after you join.
What Are the Benefits of ADHD Group Support?
You know you want to connect with other people who struggle with ADHD, but what exactly are you going to get out of your group experience?
Let’s talk about a few benefits of joining an ADHD support group.
Shared Experience & Connection
Remember that time you lost your keys for the third time in a week, and your non-ADHD friend just couldn't relate?
In an ADHD support group, you'll find people who nod knowingly instead of giving you that confused look or saying “just put them on a hook”. 🙄🙄🙄
Suddenly, you're not the "weird" one anymore – you're among people who get it, who've been there, and who can laugh (and sometimes cry) with you about the unique challenges we face.
Community Wisdom
One of the best things about ADHD support groups is you’ll find people in the group at all different levels of symptom management.
There might be someone in there that’s newly diagnosed, really in the thick of the struggle, and feeling lost at sea.
But you’ll also find a few people who have had their diagnosis for a while, and who have spent years trying out every resource and strategy available since 1975.
These ADHD “veterans” will share their best tips, tools, and strategies for everything from time management to taking your medication consistently.
Connection to ADHD Resources
When you’re newly diagnosed, sifting through all the available resources can feel overwhelming.
But when you’re in an ADHD support group, both the leader and members will share valuable resources that actually work - from recommended books and podcasts to names of ADHD-friendly therapists or coaches in your area.
Some groups also bring in guest speakers or experts to share the latest in ADHD research and management techniques. It's like having a personal ADHD resource guide that’s easily accessible and constantly updated.
Accountability
Are you looking to set specific goals in your career or personal life?
If so, your fellow group members can help hold you accountable.
You may even find a support group specifically geared toward goal-setting, where you can pair up with another member, share your goals and encourage each other. (More on specific groups later!)
Practicing Self-Care Through Connection
When you’re struggling, it’s easy to isolate yourself to avoid people seeing you unravel.
But isolation just adds to feelings of loneliness, anxiety and depression.
You’d be surprised how many other people are going through similar struggles, and connecting with those people is a form of self-care.
People in your group will validate your emotions and lift you up, and you can do the same for them.
Added bonus: helping others boosts your mood and feelings of meaningful connection
Are There Any Risks to Joining an ADHD Support Group?
The risk of harm from joining an ADHD support group is super low. But there are a few things you’ll want to keep in mind before you join. For example:
Your ADHD group members will likely all come from different backgrounds, with different levels of life experience and trauma. You don’t have to relate to everyone’s experience.
It’s possible for people to get facts wrong, even group leaders. So always do your own research when someone makes a claim in a group. For example, someone may share that they had negative side effects from their stimulant medication. Just because one person had that experience, doesn’t mean it will happen to you, or that all medication is bad news.
While most people in your group will likely be very kind and supportive, there could always be a bad egg in there. If anyone tries to shame you or put you down because of something you’ve shared, or make you feel stupid for a question you asked, report it to the group leader, and find a new group if the behavior continues.
Stay aware that anything you share on the internet could have the possibility of being shared in other ways. In other words, you can’t guarantee 100% confidentiality. Check in with group or organization leaders to get clarity on their privacy and community standards.
Sometimes you just don't vibe with a group of people – and that is totally okay. Don’t feel bad about leaving a group in search of a better fit.
5 Ways to Find The Right ADHD Support Group (Online & In Person)
Now that we’ve covered the risks and benefits of ADHD group support, let’s get down to the business of finding one.
Here are 5 ways to find and join an ADHD group that’s the right fit for you.
Quick note: Be sure to visit the websites of each organization to make sure you have the most up-to-date information!
1. Join an ADDA Support Group
I’ve volunteered with ADDA and it’s a great organization! The Attention Deficit Disorder Association (ADDA) offers a ton of virtual support groups for different demographics (Women, men, LGBTQ+, Black, Asian, 50+, etc.) and across different topics, like relationships, work, finance, and more.
Whether you're a student, professional, or creative type, ADDA likely has a group tailored for you. Plus, their facilitators are trained to keep discussions productive and supportive.
2. Search for a CHADD Support Group in Your Area (Or Join Online)
Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) offers both online and in-person support groups across the US. Their searchable database makes it easy to find a local group, and they also have special interest groups for specific demographics and ADHD challenges (similar to ADDA).
3. Join a Facebook Group
Facebook groups can be a mixed bag, but they're also a great way to connect with fellow ADHDers 24/7.
You can find groups for specific interests, age ranges, or ADHD subtypes. Just remember to take everything with a grain of salt – not all advice is created equal, and some folks can be a bit... intense.
4. Start Your Own ADHD Support Group
If you can’t find the perfect group, why not create it?
Starting your own support group lets you tailor discussions to your specific needs, and help other people while you’re doing it!
To get started, find a quiet, free location to hold the group, hang some flyers around town, post on local social media groups, and contact your local community publications.
5. Join my group for moms With ADHD: Rooted Group Coaching
Having adult ADHD is hard. Add kids to the mix and life can sometimes feel completely overwhelming!
Rooted: Group ADHD Coaching for Moms meets online via Zoom twice a month to support each other and share stories, tips and strategies to make life with ADHD a little easier.
Learn more about Rooted on my website or send a request for a virtual coffee chat and ask me any questions via direct message.
5 Tips for Getting the Most Out of Your ADHD Group Support
Now that you know what ADHD support groups are all about, and how to find one – how do you get the most out of these meetups?
Here are three helpful tips for how to find (and provide!) support in your ADHD group:
1. Join a More Specific ADHD Support Group
Some ADHD support groups are generalized to “adults with ADHD”, and those are perfectly fine. But if you really want to meet people you connect with, consider finding a specific ADHD group for your demographic or unique issue.
For example, there are ADHD groups for women, men, LGBTQ+, different ethnicities, and nationalities. And there are groups for people trying to get their finances together, groups for creative careers, etc.
When you join a more specific group, you’re more likely to meet people who are going through exactly what you are.
And of course, if you happen to be a mom with ADHD, Rooted: Group ADHD Coaching for Moms might be the right group for you!
2. Research the Group Before Joining
Research the organization before you join, to make sure they align with your values and goals.
Reach out to the person that runs the group, ask questions, and make sure you get answers before paying to join anything.
What questions should you ask? Here are a few ideas:
What are your community guidelines?
Who is welcome in this group?
Is the group diverse as far as ethnicity?
What is the average age of group members?
Have the leaders engaged in trauma-informed trainings?
What topics have you covered?
Do you feature guest speakers or experts?
How long do meetings typically run?
Those are just a few examples – feel free to ask any questions you’re curious about!
3. Write Down Your Questions and Stories Before (& After) Each Meeting
If you’re seeking a support group, you likely have questions. For example:
How can I create a morning routine that works for me?
How do I remember to take my medication every day?
How do I stop procrastinating?
But when you join the group (either online or in person), sometimes your mind goes blank! That’s why it’s important to write your questions down beforehand. It helps to keep a running notebook (paper or digital) where you can keep all your questions/answers.
4. Only Share What You’re Comfortable Sharing
Sharing can be therapeutic and help create bonds with other group members.
But make sure you’re comfortable with the members and the leader of the group before sharing your personal stories or contact info.
There are no hard and fast rules when it comes to sharing, it’s all about your personal level of comfort. Consider visiting the group and listening for a few weeks before choosing to share deeply personal details.
5. Foster Friendships When the Opportunity Arrives
One of the best aspects of ADHD support groups is the potential to find friendship with members.
If you’ve been attending the group for several weeks or months, and you find yourself relating deeply to a member’s story, reach out to them and exchange contact info.
If that feels scary, remind yourself that they also joined the group to find their people.
You never know… you could make a lifelong friend.
What Should I Share During an ADHD Support Group Meeting?
For some people with ADHD, sharing comes naturally. (Sometimes, a little too naturally!) But if you find yourself drawing a blank during the meeting, that’s okay too. If you’d like to share or join in the conversation but can’t think of what to talk about or ask, here are a few ideas:
Ask for help on a common problem to get your feet wet. (Ask for suggestions on how to keep track of your keys or important papers.)
Share strategies that work for you
Ask questions about ADHD
Share tools and resources you use and love (This could be anything from a therapist directory to time tracking apps)
Give group members positive feedback when they share wins (And share wins of your own!)
Provide validation and empathy for other members who share their struggles (“Im so sorry that happened to you” or “I’ve been through something similar and I know it’s hard.”)
Don’t overthink contributing to the group – just be present, listen deeply, and be yourself. Comfortability often grows with time and familiarity.
Feel Seen and Understood Through ADHD Group Support
Hopefully by now you understand the value of ADHD group support, where to find groups and how to navigate your group once you’re in.
If you feel like the only person on the planet struggling with ADHD symptoms, it might be time to connect with others going through the same thing.
Start by clicking around some of the links above to find a group that speaks to you.
Bookmark this post and reread it if you need reminders about how to interact in your group, or if you need to change groups. It’s okay to try a few until you find the one that feels like a good fit.
And if you’re a mom with ADHD, consider joining Rooted: Group ADHD Coaching for Moms to connect with and learn from other moms with ADHD.
You don’t have to go through ADHD alone – there’s a community out there waiting to support you!