ADHD & Networking: How to Make Networking work for your brain

You know the phrase; “your network is your net worth”. Well, I refused to believe it for a long time, then I set up 2 networking groups and finally felt comfortable in networking situations and saw my net-worth increase significantly.

Now that may sound like quite an extreme workaround for hating networking, but at the time I set up the first I didn’t know what else to do.

My business was failing, I was broke, exhausted and really lonely, so I really didn’t have much to lose.

Networking can be a game-changer for business growth, but for those of us with ADHD, it often feels like an awkward social puzzle with unknown rules and endless small talk. If you've ever struggled to break into group conversations, felt like an intruder, or defaulted to only talking to people you already know, you're not alone.

You don’t need to set up your own networking events to feel comfortable networking, if you’ve ever wished networking worked differently, I get it.

I had a chat with networking strategist Jeni Smith about how to make networking feel more comfortable when you have ADHD and here is what I learned:

1. Breaking Into Groups Without Feeling Like an Intruder

When you see a group chatting, it can feel impossible to join without interrupting. The trick? Look for open body language-people standing in a loose circle or facing outward are more likely to be open to newcomers.

💡 Try this: Approach with a smile, make eye contact with someone, and listen for a few seconds. Then, respond to something they’ve said with a simple “That’s really interesting—what happened next?” or “I was just talking about something similar!” People will naturally adjust their circle to include you.

2. How to Have Good Conversations When Masking Is Exhausting

Masking-hiding your natural reactions to fit in can make networking draining. Instead of forcing small talk, lean into what genuinely interests you. People respond to authentic enthusiasm.

💡 Try this: If you struggle with generic questions like “What do you do?”, reframe it to something more engaging, like:

• “What’s the best part of what you do?”

• “What’s the most unexpected thing that happened in your work recently?”

• “What’s keeping you busy outside of work?”

This shifts the conversation into something more interesting and easier to engage with.

3. Talking to People When You Don’t Care What They Do (And They Don’t Care What You Do)

Not every networking conversation will feel meaningful, and that’s okay. Instead of forcing work talk, shift to curiosity-based conversation. People enjoy talking about things they’re passionate about.

💡 Try this:

• “What’s something fun you’ve done lately?”

• “If you weren’t doing your job, what would you be doing?”

• “What’s the best thing you’ve learned this year?”

This helps steer the conversation into areas that feel more natural and enjoyable. Whilst you may not get something directly from this person because they are a butcher and you are vegan clothing influencer, you never know who they may mention you to.

4. How to Avoid Just Talking to People You Already Know

It’s easy to stick to familiar faces, but if you want to grow your network, you have to branch out.

💡 Try this:

• Set a small challenge: “I’ll talk to three new people before I circle back to my friends.”

• Bring someone with you and introduce them to others, this naturally pulls you into new conversations.

• Position yourself near high-traffic areas (like the coffee station) where casual chats happen organically.

Why I Created My Own Networking Events

I struggled so much with traditional networking events that I decided to build my own spaces where people, especially those with ADHD, could connect in a way that felt natural.

If networking feels hard for you, it’s not because you’re bad at it. It’s because most events aren’t designed with ADHD minds in mind. The good news? You can find ways to make it work for you.

Join ADHD Founders Connect & Learn More!

If you’re an ADHD entrepreneur or founder looking for a supportive, energising community, you’re invited to join ADHD Founders Connect-a membership designed for ADHD business owners who want to connect, learn, and grow together.

Our next expert-led session is with Jeni, who’ll be running a workshop on [insert topic if you’d like]. Don’t miss out—sign up now and make networking (and business) work for your brain!