
ADHD and Gratitude
Gratitude Letters and Visits

Gratitude Letters: Skills to Practice
Gratitude doesn't always come naturally, but it's a skill that can be developed, especially beneficial for individuals with ADHD. For those facing ADHD, gratitude practices can be a vital tool in managing symptoms, given the tendency towards rumination and focusing on negative experiences. Practicing gratitude, such as through journaling or writing letters, allows for a positive shift in mindset, moving away from the negativity that often surrounds living in a neurotypical world where criticism and discrimination are frequent.
Studies have shown that gratitude letters can not only decrease depression for the letter writer for up to three months but also enhance well-being and happiness for both the sender and recipient. This effect is particularly important for ADHD individuals, who may experience an intensified impact from such positive interventions.
Crafting a Gratitude Letter
Martin Seligman, a pioneer of positive psychology, offers guidance that's especially relevant for those with ADHD:
- Write the letter on a single page and consider laminating it for a personal touch.
- Take your time to write the letter, even up to a month, reflecting deeply on the positive influence someone has had on your life. This process can help counteract the ADHD inclination towards negative thinking.
- Schedule a surprise meeting to share this letter, creating a moment of connection and appreciation. Alternatively, in times of social distancing, this could be done virtually for a meaningful interaction.
Guidelines for Your Gratitude Letter
When writing a gratitude letter, consider the impact the person has had on your life, whether they're from your past or present. Reflecting on these relationships can deepen your appreciation and enhance your sense of connectedness, which is particularly valuable for individuals with ADHD who may feel isolated due to misunderstandings related to their condition. Here are some prompts to get you started:
- For a person from your past: How might your life have been different if you hadn't met them? What lessons did they teach you? How have you grown or improved because of their influence?
- For someone currently in your life: Imagine your life without this person. What would you miss the most? What do they bring to your life that you're thankful for? Do you express your appreciation for them enough?
- For a stranger: Consider the ways this person adds value to your life. How do they contribute to your day-to-day functioning? Reflect on their impact not only on you but on others as well.
Cregg, D., & Cheavens, J. (2020). Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety. Journal of Happiness Studies, OnlineFirst, 1-33.
Emmons, R. A. (2013). Gratitude works!: a 21-day program for creating emotional prosperity . Hoboken, NJ: John Wiley & Sons, Inc.
Medical information obtained from this website is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.