What is ‘Masking’ in ADHD and Autism?
Many people living with ADHD or autism talk about “masking”; but what does that actually mean?
Masking refers to the conscious or unconscious effort to hide or “cover up” behaviours, thoughts, or traits that feel socially unacceptable, in order to fit in.
What Does Masking Look Like?
Masking can look different for each person, but some common examples include:
Copying social behaviours – rehearsing jokes, mimicking facial expressions, or imitating tone of voice.
Suppressing natural responses – hiding stimming behaviours (like fidgeting, hand flapping, or tapping), holding back questions, or forcing eye contact even when it feels uncomfortable.
Overcompensating – being overly polite, excessively prepared, or hyper-focused on appearing “normal.”
Hiding struggles – pretending to understand instructions, minimising difficulties with focus, or not showing when sensory overload is happening.
At its core, masking often involves putting in extra effort to meet social expectations while hiding the effort it takes.
Why Do People Mask?
Masking usually develops as a way to cope with social pressure. Many children and adults learn (consciously or not) that their natural behaviours may lead to being judged, teased, misunderstood, or excluded. Masking can be a way to:
Avoid bullying or stigma
Meet workplace or school expectations
Build and maintain relationships
Navigate environments that are not designed with neurodiversity in mind
While masking can sometimes help people manage socially in the short term, it often comes at a significant emotional cost.
The Impact of Masking
Research and lived experience show that masking can be exhausting and even harmful over time.
Some of the effects can include:
Mental fatigue – the constant self-monitoring takes energy away from work, learning, or relationships.
Increased anxiety – fear of being “found out” or judged can create chronic stress.
Low self-esteem – feeling pressure to hide authentic traits may contribute to shame or self-doubt.
Delayed diagnosis – masking can make ADHD or autism harder to identify, especially in girls and women, who are often socialised to “blend in.”
Burnout – many people describe “autistic burnout” or “ADHD burnout” after years of overcompensating.
Recognising and Reducing Masking
For individuals, it can be empowering to recognise when masking is happening.
Some steps that may help include:
Self-awareness – noticing what situations trigger masking and how it feels physically and emotionally.
Safe spaces – spending time with people or in environments where it feels comfortable to drop the mask.
Support networks – talking with peers, support groups, or trusted professionals who understand neurodiversity.
Self-acceptance – embracing strengths and differences, rather than focusing only on fitting in.
On a broader level, schools, workplaces, and communities can reduce the need for masking by promoting acceptance, flexibility, and inclusion.
Final Thoughts
Masking is not about being “fake”; it is a survival strategy in environments that are not always supportive of neurodiversity.
By understanding masking, we can create spaces where people with ADHD and autism feel safe to show up as themselves, without the pressure to hide.