ADHD & Networking: 3 Ways to Make Networking Work for Your ADHD Brain
ADHD & Networking: 3 Ways to Make Networking Work for Your ADHD Brain
Networking can be overstimulating - the noise, the people, the pressure to be “on” all the time. This is especially true if you’re new to it, feel forced or are navigating a neurodivergent brain. Sometimes I struggle to network “well” with my ADHD brain, but now I know what I didn’t know back then. And in this newsletter, I want to pass on the learning - here are 3 ways to make networking work for your ADHD brain.
A few years back, I thought the answer was to say yes to everything. I went to every event, panel, and coffee catch-up, believing that showing up everywhere would lead to success or better connections and more opportunities. These included networking opportunities that didn’t align with my vision or some where I thought leaving early would evoke a sense of FOMO.
Instead of leaving on a high, I felt drained and distracted. I was walking into rooms without a plan, overcommitting my time, and leaving with brain fog. It probably didn't help that I had ADHD (and didn't even know it yet), making that sensory and social overload unbearable.
Eventually, after countless events and gaining more experience while navigating the networking world, I had a pivotal realisation - Networking success isn't about quantity, it's about quality. That shift changed how I networked completely. It taught me that it wasn’t about attending more events, but about attending the right ones and fiercely protecting my energy while doing it.
Here’s how I now make networking work with ADHD and still build strong, authentic relationships that last. These insights are especially relevant during #ADHDAwarenessMonth and for anyone struggling to find a strategy that works for their neurodivergent brain.
1. Structure Your Energy, Not Just Your Schedule
With ADHD, energy isn’t something you spend freely but something you manage with care. I am the hyperactive type - you know, the duracell bunny figure running around on your tv screens? I used to fill my calendar by time, thinking more meetings meant more momentum and productivity. But I learned the hard way that being busy doesn’t always mean being productive. Now, I plan my days around my focus and when I feel most alert, creative, and ready to connect.
Here’s what that looks like in practice:
Use your peak hours wisely – book key meetings or events when your energy is naturally highest (for me, that’s mornings).
Schedule breaks between commitments – a quick reset helps your brain refresh and prevents overwhelm.
Set limits on your social load – no more than two events per day, three only if absolutely needed.
Avoid unnecessary travel – keep things within 15–30 minutes to protect your time and focus.
End the day with intention – reserve evenings for rest, reflection, or creativity.
A bit of structure, especially when networking or managing ADHD, goes a long way. It protects your focus, helps you show up fully for the right opportunities, and leaves you with enough energy to actually enjoy them.
🎥 Watch here: How do you manage so much control over work with ADHD? to learn more about how I make managing a business work for me while having ADHD.
2. Choose Environments That Support You
Not every networking space is built for neurodivergent brains and that’s okay. Large, unstructured events can be overstimulating. I’ve learned to prefer smaller sessions, intentional meet ups, or panels where there’s a clear agenda and flow. That kind of setup helps me focus on what’s being said, instead of worrying about where to stand or who to talk to next.
If you’re attending a big event, it helps to:
Review the attendee list or agenda beforehand
Pick one or two people you’d love to meet (or use the 3-2-1 networking rule)
Have a few “dopamine questions” ready to spark real conversation (e.g. “What’s something you’re working on that excites you lately?”)
You can also ask conference or event organisers if there’s a quiet space for sensory regulation or a time out room should you need a breather. Small steps and changes like this help networking feel more natural and a lot less like a performance.
3. Build Meaningful Connections, Not Just Contacts
For me, networking is about curiosity. I don’t go in expecting anything. I simply go in to learn, connect, and add value.
After any event, I like to send one thoughtful follow-up, after talking to three people and connecting with two individuals, instead of a batch of LinkedIn requests. This my friends is the 321 networking framework and it’s changed my life. Maybe I’ll mention something we talked about, or share a resource that reminded me of them. By using this approach, I have built stronger, more genuine relationships over time - the kind that help you in becoming smarter and wiser - not just opening another door for you to walk through.
One thing you'll realise after is that your personal brand grows naturally when you show up authentically and consistently, not perfectly. So, don't hold yourself to big expectations of connecting with 100s of people and asking how they can help you, when you never really connected to those individuals or got to know how you can help them first.
🎥 Watch here: The ONE Secret to Meaningful Networking | Sonya Barlow to learn more about how to add value and build meaningful connections when networking.
The Lesson: Networking Can Be ADHD-Friendly (and Even Fun)
When networking, a lot of people have different misconceptions and expectations but one thing we should be aware of is that everyone is different and therefore networks in a different way - there is no one-size-fits all approach, so adjustments are necessary for the person and process.
The main point is to not blind-fully go in and do what everyone else does, instead, you should be finding out what works for you. The same applies to both life and networking.
Since I started setting boundaries, planning around my focus, and prioritising quality over quantity, I’ve built deeper connections that feel more aligned and less exhausting to my ADHD brain. You can do the same, by learning and understanding what works for you.
Yeah, I am always out and about - networker, connecting and leaning in - but that’s because I am nourishing my brain to learn, listen and live a life of intention. Intention is a big deal when it comes to networking - but that’s for another newsletter!
So this week, in honour of #ADHDAwarenessMonth, try adjusting one thing. It could be fewer events, shorter coffee meets, or one meaningful follow-up and then see how your energy shifts.
And if you are ready to network with a new crowd - drop me a line? We are relaunching our virtual coworking and coffees at the LMF NETWORK (Like Minded Females) to learn from people around the world.
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P.S I spoke about intentional networking with ADHD at the Businettes event this week and for Crisis UK HQ - the feedback was awesome, because the learnings were practical, actionable and honest.
Sonya Barlow x Crisis UK HQ - Keynote/Workshop on Neurodivergent Networking
📩 This newsletter was written by Sonya Barlow, entrepreneur, author, and presenter. Work with Sonya Barlow for consultancy, training, keynotes, and campaigns. Email: hello@sonyabarlow.co.uk
Sonya Barlow is an award-winning entrepreneur, presenter, and author with over 100K followers. She hosts her self-titled YouTube show The Sonya Barlow Show, authored the business book Unprepared to Entrepreneur, and runs a business inclusion consultancy and networking app, the LMF Network. Connect via email 📩 - Hello@SonyaBarlow.Co.Uk