By Dylan Vanz, CLC, M.NLP
Reading Time: 4 minutes

ADHD isn’t isolated to losing your keys or having a million unread email notifications—it also gets all up in your relationships. Whether it’s a romantic partner, a bestie, or your mom who just doesn’t get why you forgot her birthday (again), executive dysfunction and something called Rejection Sensitivity Dysphoria (RSD) can make connection feel…complicated.

But don’t panic. You’re not doomed to a life of miscommunication and misunderstood texts. Let’s talk about what’s really going on, and how to navigate relationships with your beautifully chaotic ADHD brain.

Impulsivity: Oops, Did I Say That Out Loud?

Let’s be real—sometimes words just fly out before you’ve had a chance to run them through the internal filter (a lot of times it can feel as though the filter doesn’t even exist). That’s ADHD impulsivity in action. Add in a sprinkle of RSD—that super-charged sensitivity to criticism or perceived rejection—and things can spiral fast.

Maybe you overreact to a tiny comment. Maybe you blurt something out you didn’t mean. Then comes the guilt, the panic, the “they probably hate me now” spiral.

Try This:

• Pause Before You Pounce: A few deep breaths. A mental “Do I need to say this right now?” checkpoint. It works.
• Clarify & Check In: If you’re the partner or friend of someone with ADHD, be extra clear with your intentions. “Hey, I’m not mad – I just need a minute” goes a long way.

Forgetfulness & Flaky Vibes (That You Definitely Didn’t Mean)

Missed birthdays (I found out my 31st birthday was only a week away when my mom called and asked if I had any plans), flaked plans, that promise you meant to keep but completely forgot about? Yeah. ADHD loves to trip people up with forgetfulness and disorganization – and while it’s not personal, it feels personal to the people around us.

Cue RSD again: “They think I don’t care… I’m the worst… maybe I should just disappear.” (Spoiler: You shouldn’t.)

Try This:

• External Brain FTW: Use calendars, sticky notes, voice memos, apps, whatever it takes. Systems save relationships.
• Explain, Don’t Excuse: A simple, “I genuinely care—my brain just needs reminders,” can build understanding instead of tension.

Emotional Rollercoasters & The Drama of Small Things

Ever felt like your emotions go from 0 to 100 faster than a caffeinated squirrel? Welcome to emotional dysregulation, another ADHD hallmark. Once again, RSD shows up, and suddenly, a casual “Hey, can you lower your voice?” feels like soul-crushing rejection.

Big reactions over small stuff aren’t drama. They’re your nervous system in overdrive. And while it’s not always fun, it is manageable.

Try This:

• Grounding Techniques: Breathwork, body scans, or simply stepping outside can help pull you back when your feelings feel too big.
• Validation is Everything: If you’re on the other side, don’t try to “logic them out” of it. Just saying “That sounds really tough” works magic.

Reading Minds (Badly) & Overthinking Everything

Text goes unanswered? They must hate you. Friend seems quiet? You must’ve done something wrong. ADHD + RSD is like your brain running detective mode on overdrive, hunting for rejection where there isn’t any. And spoiler: That constant scanning for danger makes it hard to just relax and enjoy your relationships.

Try This:

• Validate and be curious: Validate the fear driving the voice that’s saying,  “They’re mad at me!” Then get curious with the narrative.  Is there actual evidence? Or is your brain being a little dramatic?
• Ask, Don’t Assume: “Hey, you seemed quiet earlier—everything okay?” beats spiralling alone in your head.

Real Talk: You Are Not Too Much

Living with ADHD means your brain processes the world in loud, bright, intense ways – and relationships can get tangled in that intensity. But that doesn’t mean you’re “too much” or “not enough.” It just means you and your people need tools, grace, and lots of open-hearted honesty.

Quick Love Notes to Remember:

• ADHD doesn’t make you a bad partner or friend.
• RSD makes feelings loud, but it doesn’t make them invalid.
• Self-compassion is not optional. It’s fuel for growth.
• People who really see you? They’re not looking for perfection. They’re just looking for you.

In the End…

Relationships are hard. ADHD just makes them…creatively challenging. But when you start to understand how your brain works (and help others understand it too), those challenges become chances to connect deeper, communicate better, and build something real. 

So, whether you are a couple or an individual,  you don’t need to “fix” yourself. You just need to work with what you’ve got – and trust that what you’ve got is actually pretty amazing. You also do not have to do it alone. If you want someone who lives it every day and genuinely loves supporting people on their journeys, book a free consultation with me via this link or email me directly at dylan.vanz@wellnessandco.org.

See you again soon,

Dylan

Dylan Vanz( CLC, M.NLP )

Dylan is passionate about guiding teens, individuals and couples along the journey of looking within so they can find safety and courage in themselves and each other. He uses the enneagram (a very practical and tangible tool) to bring a deeper understanding to what it means to have self-love, and how to be fully present to your human experiences and relationships.

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