ADHD masking refers to the conscious or unconscious effort to hide symptoms of ADHD, such as distractibility, impulsivity, restlessness, forgetfulness, or emotional intensity. This can include over-preparing, mimicking others' behaviors, suppressing spontaneous thoughts, or forcing oneself to conform to rigid structures. Masking can develop as a learned survival strategy in environments that punish neurodivergent ways of thinking and behaving.

ADHD masking is especially common in individuals who are socialized to please others or who have experienced shame or rejection due to their natural traits. Girls and gender-diverse people with ADHD often receive subtle and overt messages that their behaviors are inappropriate or disruptive, leading them to internalize the need to "perform" normalcy.

• Overcompensating: Creating elaborate systems to appear organized, staying up late to finish tasks that took extra time due to executive function challenges, or over-apologizing for mistakes.

• Mimicking: Imitating the behaviors, tone, or communication styles of peers or coworkers to avoid standing out.

• Suppression: Forcing oneself to sit still, stay silent, or hide emotions and impulses, even when it causes internal distress.

• People-pleasing: Becoming hyper-attuned to others’ needs to avoid criticism or rejection.

Masking ADHD traits is exhausting. Many individuals who mask describe a constant fear of being "found out," an underlying anxiety that they are only accepted because of the effort they expend to fit in. This chronic self-monitoring can lead to mental and emotional burnout, anxiety, depression, and a fragmented sense of identity.

One common metaphor is the "Pressure Cooker Effect": on the outside, a person with ADHD may appear calm, responsible, and attentive. But inside, they're working overtime to contain impulses, stay on track, and avoid mistakes. Over time, this pressure builds. When they're finally in a safe space—alone, at home, or with a trusted person—the internal distress may spill out in the form of meltdowns, shutdowns, or emotional dysregulation.

ADHD masking contributes to underdiagnosis and misdiagnosis, especially in girls and gender-diverse individuals. Because these individuals may appear attentive or high-achieving, their struggles often go unnoticed. Teachers, parents, and even clinicians may overlook the internal effort and distress behind the outward performance.

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Instead of seeing a child who is overwhelmed by sensory input or mental chaos, they see someone who "gets good grades" or is "quiet in class." This disconnect can delay diagnosis and lead to a lack of appropriate support, increasing the risk of academic failure, low self-esteem, and mental health challenges.

Emerging research suggests that some individuals with ADHD engage in what has been called "adaptive morphing"—a subconscious form of masking where the brain and body adjust automatically to hide symptoms. For example, a child may become the class clown to redirect attention away from their difficulty with focus, or a teen may obsessively organize their surroundings to avoid being seen as messy or chaotic. Over time, these behaviors become ingrained, making it difficult for the individual to separate their true self from the mask.

• Chronic fatigue and burnout

• Loss of identity and sense of authenticity

• Anxiety and depression

• Difficulty forming and maintaining relationships

• Rejection sensitivity and emotional dysregulation