Ever feel like making friends as an adult is some kind of secret no one shared with you? Like everyone else already has their people—and you’re still searching? If you're neurodiverse—living with ADHD, autism, high sensitivity—or healing from trauma, that feeling isn't just in your head. The way you relate to others might be wired a little differently, and it affects not only who you connect with, but how those connections form and thrive. One framework that can shine a light on this dynamic is the Circles of Support model.

Originally developed in the 1980s by disability advocates, Judith Snow and Marsha Forest, this model was designed to help individuals with intellectual and developmental disabilities build a network of meaningful relationships. Over time, it’s become a powerful tool for anyone navigating life—especially those with unique relational or emotional needs.

Understanding what the Circles of Support are, and why they matter, can help us build richer, more balanced relationships.

Each circle serves a unique function in supporting our social well-being, and living a balanced, fulfilling life often means having a presence in all four. Yet for many neurodiverse adults—and those healing from trauma or navigating mental health challenges—these circles aren’t always evenly filled. Instead, recognizable patterns often emerge, with certain circles becoming more dominant depending on an individual’s neurotype, trauma history, or psychological landscape.

For individuals with ADHD, autism spectrum disorder (ASD), or who identify as highly sensitive (HSP), relationships........

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