External Validation

• External Validation refers to seeking approval, recognition, or reassurance from others to feel accomplished, worthy, or valued. This behavior often stems from difficulties with self-esteem, intrinsic motivation, or emotional regulation common in ADHD.

Examples

• Work Scenario: Frequently asking for feedback on your work, even for small tasks, because you’re unsure if it’s "good enough."
• Social Media: Posting updates or achievements primarily to gain likes, comments, or affirmation from others.
• Relationships: Relying on frequent compliments or affirmations from friends or partners to feel secure or validated.

Discussion

External Validation is a common expression of ADHD, closely tied to emotional regulation and self-esteem challenges. The need for validation can be exacerbated by inner critic, where individuals rely on external sources to counterbalance internal doubt. A person might seek external validation to simplify decisions, relying on others’ input to avoid over-analyzing or second-guessing choices.

Mitigations like self-compassion and label and reject inner critic help build intrinsic self-worth, reducing dependence on external affirmation. Additionally, reflective practices like Journaling encourage recognition of personal achievements, fostering a sense of internal accomplishment. Addressing External Validation not only improves self-esteem but also promotes independence and resilience in navigating social and professional contexts.

Sub- and Co-Expressions

Mitigations

Metadata

Sources

Life With ADHD: Learning to Self-Validate Rather than Relying on External Validation — Professional Therapy Atlanta — Sandy Springs, GA

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