Networking has a reputation for being dull, awkward and endless. For a lot of people with ADHD, though, the raw ingredients are already there: curiosity, enthusiasm, a habit of asking interesting questions and an ability to connect ideas that others miss. What tends to get in the way is the structure around it, such as remembering who you met, following up at the right time and keeping momentum once the initial excitement fades.
This guide focuses on building that structure, so your network keeps working for you long after the event is over.
Decide what you want before you start
A loose plan makes networking far less draining. Before you sign up to anything, jot down quick answers to a few questions:
- Why am I networking right now? A new job, a mentor, advice on a career change?
- Who would be most useful to meet? Think about job titles, companies or sectors.
- Where are those people? Events, LinkedIn, professional bodies, online communities.
- How often can I realistically reach out without burning out?
A single sentence is enough, for example: “I want to meet two or three people in product management who can tell me what the job is really like.” Having that in your head stops you drifting into conversations that are fun but do not move you forward.
Prepare a little, not a lot
Look up a couple of the people or organisations you are likely to meet and note one thing you would genuinely like to ask each of them. Interest is your advantage here. People remember the person who asked a thoughtful question far more than the one with the perfect elevator pitch.
It also helps to have a short, natural way of describing what you do and what you are looking for. Say it out loud a few times beforehand so it does not feel forced on the day.
Make events work for your brain
Busy rooms can be overstimulating, and long events can drain focus. Give yourself permission to go for a set amount of time, take breaks outside and leave once you have had the conversations you came for. Some people find smaller meetups, walking events or online sessions easier than large conferences.
If your phone tends to pull you away from conversations, put it on silent in a bag. If your mind races ahead while someone is talking, try repeating a key point back to them. It keeps you anchored and shows you are listening.
Capture contacts while they are fresh
This is where good intentions most often get lost. Straight after a conversation, add the person on LinkedIn or make a quick note on your phone: their name, where you met, what you talked about and anything you promised to send. A simple spreadsheet or notes app with reminders works better than relying on memory, and many people with ADHD find a visual tracker satisfying to keep up to date.
Follow up quickly and simply
Send a short message within a day or two while the conversation is still in both your minds. Thank them, mention something specific you discussed and, if it feels right, suggest a next step such as a coffee or a short call. Set a calendar reminder to check in again in a month or two. Asking for advice or feedback is a good reason to get back in touch, and most people are happy to help.
The same skills help after interviews too. Our guide to following up after interviews with ADHD has templates you can adapt.
Be kind to yourself about nerves
Feeling anxious before networking is normal, and many people with ADHD carry extra worry from past experiences of being misunderstood. Remind yourself that most people in the room feel some version of the same thing, and nobody is expecting perfection. If you lose your thread or interrupt someone, a quick “sorry, I got excited about that” is usually all it takes.
Networking is one part of a wider job search. For more ideas, read our tips for the job search with ADHD, our post on setting career goals that work for you and our career progression tips for neurodivergent people. ADHD UK also has useful guidance on ADHD and work, including how to talk to an employer about adjustments.
How Enna can support your next move
Networking opens doors, and it helps to know which employers are worth knocking on. Our neurodivergent jobs board lists roles with organisations that actively want to hire people who think differently. Register for job alerts and new roles will arrive in your inbox, so you do not have to remember to check.
Want your CV ready for when a contact asks for it? Our CV help page has practical advice for neurodivergent jobseekers.
