9 Ways ADHD Traits Can Increase Susceptibility to Gaslighting

Ever feel like conversations leave you questioning your own memory or perception?

It is not always easy to pinpoint why, especially when someone else seems so confident about their version of events. For individuals with ADHD traits, this can be an even trickier experience.

After all, traits like impulsivity, forgetfulness, or a tendency to hyperfocus are not just quirks—they shape how someone interacts with the world and processes information.

But what happens when these unique ways of thinking meet subtle manipulation?

Moments of self-doubt can start creeping in. Small comments like “You always forget what I said” or “That is not how it happened” might stick, even when they should not.

It is not about blame but how different minds perceive and respond to situations. Sometimes, those very traits that make someone wonderfully unique can leave them vulnerable to unseen emotional tactics.

Is there a connection between ADHD traits and gaslighting vulnerability?

Is there a connection between ADHD and gaslighting?

It might not seem obvious at first, but the way ADHD traits shape someone’s thoughts and reactions can play a role. Think about it—forgetfulness, difficulty organizing thoughts, or feeling overwhelmed by emotions are common experiences for many with ADHD.

When manipulation creeps in, these traits can make it harder to trust one’s instincts. Phrases like “You are overreacting” or “That is not what happened” might hit a little deeper, causing someone to second-guess themselves.

ADHD gaslighting does not mean someone is “too sensitive”; it is about how unique challenges can make emotional manipulation more disorienting.

9 ways gaslighters exploit specific ADHD traits

Gaslighting can be hard to spot, especially when it targets vulnerabilities tied to ADHD. With unique challenges like forgetfulness, emotional intensity, or a tendency to hyperfocus, the traits of ADHD in women and men may give gaslighters subtle ways to manipulate.

It is not about blame—it is about understanding how ADHD and partner gaslighting can create a confusing, unfair dynamic.

1. Using forgetfulness to deny conversations

ADHD often comes with memory lapses that make recalling details difficult. A gaslighter might use this to deny things they said or twist the facts, knowing the person may doubt their own memory.

Comments like “You never remember anything” can undermine confidence. For someone already frustrated with their forgetfulness, this tactic can leave them feeling even more isolated and unsure of what is real.

It usually starts with: “You are always forgetting things… we already talked about this!” or “Do you even listen to what I say?”

2. Exploiting emotional intensity

ADHD is often paired with heightened emotional responses, which can be used against someone. Gaslighters may provoke intense reactions and then label them as “overreacting” or “too sensitive.”

This invalidates genuine feelings and shifts blame unfairly. Over time, this tactic can lead someone to bottle up emotions, fearing judgment or ridicule whenever they express themselves.

It usually starts with: “Why are you so emotional about everything?” or “Calm down… it is not that serious.”

3. Blaming hyperfocus for perceived neglect

Hyperfocus, a trait of ADHD in women and men, can be an incredible strength but also a potential vulnerability. Gaslighters might accuse someone of ignoring them or prioritizing tasks over the relationship.

By framing hyperfocus as selfish or uncaring, they create unnecessary guilt. This manipulation overlooks the fact that hyperfocus is not about neglect—it is a neurological trait, not a choice.

It usually starts with: “You care more about that than me,” or “You always get lost in your own little world.”

4. Criticizing disorganization to assert control

Disorganization can be a common ADHD challenge, and gaslighters may take advantage by labeling someone as “irresponsible” or “chaotic.” By painting themselves as the “organized” one, they establish control over decisions or daily routines.

This tactic can make someone feel dependent on the gaslighter for structure, eroding their sense of autonomy and self-worth.

It usually starts with: “You cannot even keep things in order!” or “Let me handle this… you would just mess it up.”

5. Twisting impulsivity into reckless behavior

Impulsivity, a hallmark of ADHD, can be turned against someone when a gaslighter reframes it as carelessness. They might criticize spontaneous decisions, even when harmless, as evidence of irresponsibility.

This tactic creates a narrative where the person with ADHD feels incapable of making sound choices, giving the gaslighter more control over shared decisions.

It usually starts with: “You never think before you act!” or “That was a reckless thing to do.”

6. Undermining self-esteem by pointing out mistakes

Gaslighters often target insecurities, and for someone with ADHD, mistakes can be a sore spot. They might highlight minor errors repeatedly, saying things like “You always mess up.”

These comments are not just critical—they are designed to chip away at confidence. Over time, this constant criticism can make someone feel like they cannot do anything right.

It usually starts with: “Wow, you really messed that up,” or “Why can’t you do anything properly?”

7. Weaponizing communication struggles

ADHD can make expressing thoughts clearly a challenge, especially in emotionally charged situations. Gaslighters may exploit this by twisting words or interrupting, then claiming, “That is not what you meant.”

This creates a sense of helplessness, where someone begins to question their own ability to communicate or defend themselves effectively.

It usually starts with: “That is not what you said earlier,” or “You do not even make sense right now.”

8. Using perfectionism to set impossible standards

Many people with ADHD wrestle with perfectionism, often trying to compensate for perceived shortcomings. Gaslighters might amplify this by setting unrealistic expectations and shaming someone for not meeting them.

This manipulation feeds feelings of inadequacy, making someone work harder to gain approval that is intentionally withheld.

It usually starts with: “Why is this not perfect?” or “You always leave things half-done!”

9. Dismissing ADHD traits as excuses

A gaslighter might minimize ADHD by claiming its traits are mere excuses for behavior. Statements like “You are just lazy” or “Stop blaming ADHD for everything” invalidate real struggles.

This tactic ignores the neurological basis of ADHD and adds unnecessary guilt, making someone feel like they need to “prove” themselves constantly in the relationship.

It usually starts with: “You just do not want to try harder,” or “Stop using ADHD as a crutch.”

Are there any specific ADHD traits that increase vulnerability?

Certain ADHD traits can make someone more vulnerable to manipulation, even though they often come from a place of genuine intention. A few examples include:

• Forgetfulness
• Impulsivity
• Emotional sensitivity

These traits might cause someone to second-guess their memory or feel like they are overreacting when they are not. Difficulty with organization or expressing thoughts clearly can also create moments of doubt that others might exploit.

But here is the thing—these are not flaws! ADHD positive traits like creativity, empathy, and passion often go hand in hand with these challenges.

Unfortunately, those same strengths can make someone more trusting or open, which a manipulative person might take advantage of in subtle and unfair ways.

5 ways to recognize the signs of gaslighting

Gaslighting can be hard to notice at first because it often starts subtly, building over time. It can leave someone doubting their own reality, feelings, or even their worth.

Recognizing the signs is the first step toward clarity and reclaiming trust in oneself.

• Constantly second-guessing yourself

If you find yourself questioning your memory, decisions, or emotions more often than usual, it could be a sign of gaslighting.

Manipulative comments like “You never remember things right” might make you doubt your own perceptions. Over time, this can leave you feeling disoriented or dependent on the other person’s version of events.

• Feeling confused after conversations

Gaslighting often leaves someone feeling uncertain after discussions, even about small issues. This happens when a gaslighter twists words or denies what was said, making you question your recollection.

That lingering confusion is not your fault—it is the result of intentional manipulation meant to create self-doubt.

• Apologizing excessively

If you notice you are constantly apologizing, even when you are unsure what you did wrong, it might be a red flag.

Gaslighters often shift blame onto others, creating a sense of guilt. This pattern can make you feel responsible for things outside your control, eroding your confidence over time.

• Feeling overly dependent on their perspective

Gaslighting often creates a dynamic where you rely on the other person to confirm what is true or not.

If their opinions or recollections always override yours, it could be intentional. Over time, this dependency makes it harder to trust your own instincts or judgments.

• Believing their criticism defines you

Hearing repeated criticism, especially about your character or abilities, can make you internalize those harsh words. Gaslighters often use this tactic to keep someone feeling small or inadequate.

If you notice that their negative opinions are shaping how you see yourself, it is a sign of deeper emotional manipulation.

7 strategies for protection and healing from gaslighting

Recovering from gaslighting takes time, patience, and self-compassion. Whether you are working to protect yourself or heal from its effects, small steps can make a big difference. It is about regaining trust in your own perceptions and finding the strength to move forward.

1. Acknowledge your feelings

Your emotions are valid, even if someone tries to dismiss them. Take time to recognize how you feel in the moment—confused, hurt, or even angry—and remind yourself it is okay.

Acknowledging these feelings helps you reconnect with your inner voice, which may feel silenced by the gaslighting.

2. Keep a record of events

Writing down key conversations or incidents can help clarify patterns of manipulation. When things feel uncertain, having a log of what was said or done provides a tangible reference.

This can be empowering and give you a sense of control over your reality.

3. Set firm boundaries

Boundaries are crucial when dealing with a gaslighter. Make it clear what behaviors are unacceptable, and do not waver on those limits.

This is not about confrontation; it is about protecting your emotional well-being and reclaiming your space in the relationship.

4. Build a support network

Surrounding yourself with people who genuinely care about you can counter the isolation gaslighting creates. Friends, family, or even support groups can provide validation and understanding.

Their perspectives remind you that your experiences are real and that you are not alone in managing this challenge.

5. Practice self-care

Gaslighting can take a toll on your mental and physical health, so self-care is essential. Prioritize activities that bring you joy, relaxation, and peace.

Whether it is journaling, exercise, or simply resting, these moments help rebuild your sense of self-worth and balance.

6. Challenge negative self-talk

Gaslighting often leaves someone internalizing harsh criticisms. When you catch yourself thinking negatively about who you are, pause and question it.

Replace those thoughts with affirmations of your strength and resilience—it is a powerful way to reclaim control over your self-image.

Watch this video where Emma McAdam, a licensed therapist, talks about overcoming negative self-talk with Nick Wignall:

7. Seek professional help

Therapy can be a valuable tool in healing from gaslighting. A mental health professional offers guidance, validation, and strategies tailored to your situation.

They can help you process your experiences, rebuild confidence, and develop tools to protect yourself from further manipulation.

Key takeaway

Gaslighting can deeply affect anyone, but understanding how ADHD traits like forgetfulness, emotional sensitivity, or hyperfocus might play a role can bring clarity and strength. These traits are not flaws—they are part of what makes someone unique!

Recognizing when someone is using those vulnerabilities unfairly is the first step toward reclaiming confidence. It is not about changing who you are; it is about learning to trust your instincts, set boundaries, and seek support when needed.

With self-awareness and the right tools, it is possible to break free from manipulation and embrace the strengths that come with ADHD.