ADHD and Social Plans: Why We Flake 

(and 5 Strategies That Help Solo Adults Follow Through)

The Flake Zone: Why ADHD Makes Plans So Hard

You RSVP’d “yes,” but the day comes, and suddenly leaving the house feels impossible. ADHD brains struggle with initiation, time blindness, and social anxiety—all of which make solo living a special challenge.

Top ADHD Triggers

• Inertia: The hardest step is putting on shoes.

• Time blindness: You’re late before you even start.

• Anxiety: What if I say something weird?

Without a partner or roommate, it’s easy to bail.

5 ADHD-Friendly Strategies

1. Keep it casual: Walks, errands, and “micro-dates.”

2. Use the 15-minute rule: Just start moving.

3. Find forgiving friends: Neurodivergent pals get it.

4. Add accountability nudges: Text check-ins help.

5. Build in recovery time: Recharge like your phone battery.

Final Word

You’re not flaky. You’re managing ADHD and your solo life. Connection matters, but so does compassion—for yourself.

👉 Download my free Social Plan Decision Tree at here.

👉 Listen to this episode on A Solo Person’s Guide to ADHD wherever you get your podcasts.