ADHD Experts Podcast 589- How to Make (and Keep) Friends as an Adult with ADHD
24 snips
Jan 6, 2026 
Join Amy Kempe, a licensed professional counselor specializing in ADHD and trauma, as she dives into the complexities of adult friendships. She discusses why maintaining connections can be tough for adults with ADHD. Amy outlines key friendship ingredients and practical ways to make and sustain friendships, emphasizing authenticity over masking. Learn about managing social energy, coping with rejection sensitivity, and the importance of community. Her insights will help you navigate relationships more confidently and meaningfully.
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Friendship Requires Time And Proximity
- Research shows it takes ~50 hours to become casual friends, ~90 hours to be friends, and ~200 hours to become close friends.
- Amy Kempe uses this to explain why proximity and repeated contact are essential for adult friendship.
Similarity Drives Closer Bonds
- Similarity matters: people with similar ages, interests, or ADHD symptom levels bond more easily.
- Seek groups where shared traits or challenges (like ADHD) are explicit to speed closeness.
Masking Can Mimic Authenticity
- Masking and authenticity can look identical externally but feel very different internally and carry different emotional costs.
- Amy Kempe urges choosing authenticity when possible to reduce shame and internal tension.
