How To Thrive in the Workplace When You Have ADHD

ADHD is a lifelong condition with its unique set of challenges, often beginning from a young age and developing alongside the person as they get older.

Once entering employment, challenges associated with ADHD can really be enhanced, generating hurdles that, when unrecognized and unaddressed, can limit one’s performance and overall job satisfaction (Fuermaier et al., 2021).

Therefore, understanding these challenges and implementing effective strategies can transform ADHD into a source of innovation and productivity.

In this article, we will explore some of the most common ADHD workplace struggles and offer insight and practical advice to help you thrive in your chosen profession. 

Before doing so, though, it is important to note that ADHD-related workplace challenges can appear differently in people, so this is not a definitive list of signs.

If you have concerns about this area, consulting a professional who specializes in neurodiverse conditions can help you by answering your questions and providing management strategies.

Improving Focus and Productivity 

Executive dysfunction challenges can be prevalent in people with ADHD, leading to planning difficulties and disorganization (Eslinger, 1996). In the workplace, this may manifest as struggles with task prioritization and meeting deadlines.

Here are strategies to increase productivity and focus:

Environmental strategies

1. Minimize distractions: Reduce noise, bright lights, and electronic notifications.
2. Remove temptations: Keep distracting items out of sight. Consider using website blockers for social media or other non-work sites.
3. Declutter your workspace: Organize your environment to support focus.

Distractions can look different for each person. Mickey Atkins, who is a therapist with ADHD, explains below:

“Neurotypical folks might find listening to music or having a podcast playing at the same time that you’re doing something to be distracting. I don’t. What I do find distracting is the wristrest on my desk. If I’m not currently using it I’m flopping it around and playing with it and poking in and pushing my pen into it because it’s a really fun sensory experience for me, and this is what I mean when I say remove distractions.”

Time management strategies 

1. Use organization tools: Employ planners, calendars, or apps to track tasks and deadlines.
2. Make your plans visible: Email your weekly plan to yourself or display it in your work area.
3. Identify peak productive times: Schedule important tasks during your most energized hours.
4. Establish a consistent routine: Stick to your system while remaining flexible for necessary adjustments.

Work habits 

1. Break tasks into smaller chunks: Use techniques like the Pomodoro method to maintain focus.
2. Incorporate movement: Take short walks or do quick activities to address fidgeting needs.
3. Optimize your work environment: If working hybrid, plan to tackle challenging tasks in the office where you might feel more motivated.
4. Use visual cues: As Dr. Russell A. Barkley suggests, incorporate “cues, prompts, and other forms of information that are… directly associated with or are an inherent part of the task to be accomplished” (Barkley, 2011).
5. Reward yourself: Take short breaks after completing tasks to maintain motivation.

Managing impulsiveness and hyperactivity

Impulsivity can result in saying things without thinking, causing misunderstandings, damaged work relationships, and potentially disciplinary actions.

For example, during a team meeting, an employee with ADHD might impulsively interrupt colleagues, which could disrupt the flow of the discussion and lead to tensions among team members.

Here are four key strategies to help manage these ADHD symptoms:

1. Mindfulness Techniques

• Practice daily mindfulness: Set aside 5-10 minutes each day for meditation or deep breathing exercises. Apps like Headspace or Calm can provide guided sessions.
• Apply mindfulness in the moment: Dr. Ari Tuckman, an ADHD management expert, suggests using coping strategies like deep breathing and self-reflection to reduce impulsive reactions (Tuckman, 2009). For example, before responding in a meeting, take a deep breath and mentally step back to observe your thoughts.

2. Delay Strategies

• Implement a personal countdown: When you feel the urge to interrupt, silently count down from 5 before speaking. Use this time to formulate your thoughts more clearly.
• Use self-questioning techniques: Ask yourself, “Is this a true need or want?” before acting on an impulse.
• Employ non-verbal cues: In meetings, raise your hand slightly or use an agreed-upon gesture to indicate you have something to say, rather than interrupting.

3. Using Fidget Toys

• Choose appropriate fidget tools: Select items that won’t distract others, such as stress balls, fidget cubes, or putty.
• Use discreetly: Keep your fidget tool in your lap or under your desk to avoid drawing attention or disrupting others.

4. Incorporating Movement

• Take movement breaks: Schedule short walks between tasks or during breaks to release excess energy.
• Use active seating: If possible, use a standing desk, balance board, or wobble stool to allow for subtle movement throughout the day.
• Practice discreet exercises: Do ankle rotations, leg stretches, or gentle torso twists while seated at your desk.

How to Ask for accommodations at work

Without appropriate accommodations, individuals with ADHD may struggle to perform at their best, which can lead to burnout and job dissatisfaction. 

“You don’t need to have a diagnosis to get support at work, so I think that’s really important to know. A lot of people think that you have to go to get the diagnosis and then you get the support in the workplace. There isn’t a legal requirement for that; you just have to show that you have a mental impairment and that it substantially impacts your ability to do your job or your day-to-day activity.”

Alex Partridge, host of the ADHD Chatter Podcast

For example, imagine you are working in a hot desking style office, meaning you often switch places around and do not have a set location to call yours. This can lead to struggles in adjusting to new seating arrangements and some high distraction days if you are sat closer to areas of high frequency, e.g., bathrooms and kitchens.

Therefore, it is very important companies have adequate measures in place to support ADHD colleagues, but you, at an individual level, are asking for such accommodations.

How to Request Accommodations

1. Initiate the conversation:
   • Speak with your supervisor, line manager, or HR department about reasonable accommodations.
2. Prepare for the meeting:
   • Clearly outline your needs and how they relate to your ADHD symptoms.
   • Use concrete examples to illustrate how accommodations can improve your job performance.
   • Emphasize how accommodations can benefit both you and the company.
3. Suggest accommodations:
   • A quieter workspace
   • Flexible hours
   • Assistive technology
4. Propose a trial period:
   • If your employer seems uncertain, suggest testing the accommodations for a set time.

Asking for accommodations during the recruitment phase

Jodie Hill, Neurodivergent Campaigner, explains a bit about asking for accommodations during the recruitment phase:

“Employers aren’t allowed to ask you ‘Do you have a disability?’ but they can ask you ‘Do you need any adjustments for your interview?’ So it might be the lighting, it might be the temperature, or you might want the questions in advance so that you can prepare.”

She goes on to explain what to do if the accommodations are not met:

“If your employer or prospective employer is not going to give you them (accommodations) in an interview, do we really want to work for them? …If they’re not going to be accommodating at that stage, why wait to then get the job and then ask…they’ve already given the signal that might not be yeah accommodating later down the line.”

Jodie Hill, Neurodivergent Campaigner 

Examples of what is unreasonable to ask for 

While it is important to advocate for yourself at work, there does need to be a level of mindfulness exerted to ensure any accommodations you may ask for are within reasonable workplace settings and parameters.

For example, avoid requesting for:

• Excessive breaks or unlimited work-from-home arrangements
• Unrealistic extended deadlines for assignments
• Absolute silence in a shared office space
• Frequent, unplanned schedule changes
• Hiring someone else to perform your job duties
• Constant one-on-one supervision

The key is to find a balance that addresses your needs while respecting the operational requirements of the workplace.

What if your employer says ‘no’

It can understandably be both frustrating and disappointing if your employer denies ADHD workplace-related accommodations. Here is what you can do in response:

1. Stay calm and composed
2. Request feedback on their decision
3. Review company policies and legal obligations
4. Provide supporting documentation if necessary
5. Involve HR if initial discussions are unproductive
6. Consider legal consultation to understand your rights
7. Evaluate if seeking alternative employment is necessary

“If you raise a grievance and it’s not addressed, then you either decide: Is this for me? Is it bad enough that I can’t do my job? Do I need to leave?”

Jodie Hill, Neurodivergent Campaigner 

Remember, the goal is to find a balance that addresses your needs while respecting workplace requirements.

Consider whether the job is suitable for you

Not all jobs are made equal, and may not be the proper fit for everyone. This is especially true for individuals with ADHD, where an ill-suited job can have a compounding effect on existing struggles, leading to further symptom exacerbation and stress (Oscarsson et al., 2022). 

For example, an individual with ADHD who dislikes repetitive, detail-oriented tasks might feel overwhelmed and stressed in a data entry role, ultimately affecting their self-esteem and well-being.

Here are a few suggestions on how to begin considering and reflecting on job suitability:

1. Find your “sweet spot”: Ned Hallowell in his book “Driven to Distraction at Work: How to Focus and Be More Productive,” encourages readers to find their “sweet spot” (Hallowell, 2015). Passion and love for your work are key drivers of this.
2. Align with your interests: Make a list of activities, tasks, and hobbies you enjoy doing and search online for careers that align. This way, you will be able to find more suitable careers that match your likes and interests.
3. Research company culture: Seek organizations that prioritize work-life balance and support employee well-being. Look online for information on sites like Glassdoor and see if the feedback points to an accommodating work environment.
4. Explore role flexibility: Look for positions that offer autonomy, allow for self-paced work, or have opportunities for creativity and problem-solving.
5. Have informal conversations: Speaking with the hiring manager prior to an interview can be a good way to scope for these things if not explicitly mentioned in the job description.
6. Connect with ADHD professionals: Try to connect with professionals who have ADHD and are on similar career paths. They can share their experiences, strategies, and insights into finding the right job fit. This can range from online forums to LinkedIn.

By considering these factors, you can make more informed decisions about potential career paths that align with your ADHD needs and strengths.

Consider what strengths you bring

Focusing solely on weaknesses can undermine self-confidence and job satisfaction, as individuals may overlook their unique talents and strengths.

For example, an employee with ADHD who primarily focuses on their struggles with time management may not recognize their outstanding creativity and problem-solving skills, missing out on the chance to leverage these strengths in their work.

Identifying Your Strengths

1. Daily strength practice: Dr. Michele Novotni suggests: “Each day intentionally set out to build or improve a relationship at work through an area of your strength. If you are kind, find a situation to demonstrate your kindness. If you are funny, brighten someone’s day. Look for an opportunity to shine each day.”
2. Use online tools: Explore strengths-based assessments like “Clifton Strengths,” which measures individual emotional, cognitive, and social skills and talents. The basic option is free.
3. Keep an achievement journal: Record your successes and specific instances where you demonstrated your strengths at work. This serves as a reference for acknowledging your capabilities.
4. Seek feedback from colleagues: Discuss strengths with coworkers who have similar roles or experiences. Ask questions like:
   • “What do you think I excel at?”
   • “What qualities do you appreciate in my work?”

Applying Your Strengths

1. Identify opportunities: Look for tasks or projects that align with your identified strengths.
2. Communicate with supervisors: Share your strengths with your manager and discuss how to incorporate them into your role.
3. Offer assistance: Volunteer for tasks that showcase your strengths, benefiting both you and your team.
4. Continuous improvement: Regularly reflect on how you’ve used your strengths and look for new ways to apply them.

Know your limits

Overcommitting and failing to set boundaries can lead to work-related stress, exhaustion, and work-life balance issues. As Jessica from “How to ADHD” (2023) notes, “The harder and longer you push yourself, the harder it will be to recover.”

Here are strategies to recognize and respect your limits:

Identify Your Triggers

1. Keep a journal:
   • Document times when you feel overwhelmed
   • Note specific situations that cause stress
2. Seek feedback:
   • Ask colleagues when they’ve noticed you struggling
   • Discuss workload concerns with supervisors
3. Use technology:
   • Employ mood-tracking apps to identify stress patterns
   • Set reminders for breaks and self-check-ins

Set and Communicate Boundaries

1. Practice saying “no”:
   • Recognize it as a means of self-preservation
   • Align work commitments with personal goals
2. Communicate clearly:
   • Express your needs and limits to colleagues and supervisors
   • Be confident and assertive in your communication
3. Seek advice:
   • Consult trusted peers for guidance
   • Practice assertiveness with supportive colleagues

Implement Self-Care Routines

1. Establish healthy habits:
   • Take regular nature walks
   • Schedule time for favorite relaxation activities
2. Practice self-compassion:
   • Acknowledge that setting limits is challenging
   • Be kind to yourself during the learning process
3. Regular decompression:
   • Set aside time daily to unwind
   • Create a clear separation between work and personal time

FAQs

Is it hard to keep a job with ADHD? What strategies can help?

ADHD can present challenges in the workplace, but many individuals have successful careers with proper support. Strategies include:

• Creating structured routines
• Using tools like calendars and reminders
• Seeking support from colleagues or supervisors
• Considering medication or therapy to manage symptoms
• Discussing potential accommodations with your employer

How can I manage lateness, attendance issues, and impulsive behavior?

Struggles with lateness and attendance issues due to ADHD can be challenging. Here are some strategies that can try to help you improve punctuality and attendance:

• Set multiple alarms and use timers
• Establish consistent daily routines
• Prepare for the next day the night before
• Practice active listening and pause before speaking
• Use non-verbal cues to indicate you have something to say
• Visualize thoughts as “bubbles” to evaluate before speaking
• Seek feedback from colleagues on your communication style

References

Barkley, R. A. (2011). The important role of executive functioning and self-regulation in ADHD. J Child Neuropsy, 113(21), 41-56.

Carnes, B. I. L. L., & Holloway, M. (2009). Attention deficit hyperactivity disorder (ADHD) in the workplace. Graziadio Business Report, 12(2), 1-6.

Eslinger, P. J. (1996). Conceptualizing, describing, and measuring components of executive function: A summary.

Fuermaier, A. B., Tucha, L., Butzbach, M., Weisbrod, M., Aschenbrenner, S., & Tucha, O. (2021). ADHD at the workplace: ADHD symptoms, diagnostic status, and work-related functioning. Journal of Neural Transmission, 128, 1021-1031.

Hallowell, N. (2015). Driven to distraction at work: how to focus and be more productive. Harvard Business Review Press.

How to ADHD. (2023, June 13). The Unexpected Side Effects of Pushing Yourself to the Limit [Video]. YouTube. https://www.youtube.com/watch?v=9m8yVhf0Bt8&t=14s

Kreider, C. M., Medina, S., & Slamka, M. R. (2019). Strategies for coping with time-related and productivity challenges of young people with learning disabilities and attention-deficit/hyperactivity disorder. Children, 6(2), 28.

Langberg, J. M., Epstein, J. N., & Graham, A. J. (2008). Organizational-skills interventions in the treatment of ADHD. Expert review of neurotherapeutics, 8(10), 1549-1561.

Oscarsson, M., Nelson, M., Rozental, A., Ginsberg, Y., Carlbring, P., & Jönsson, F. (2022). Stress and work-related mental illness among working adults with ADHD: a qualitative study. BMC psychiatry, 22(1), 751.

Sussman, S. (2012). Workaholism: A review. Journal of addiction research & therapy, (1).

Tuckman, A. (2009). More attention less deficit: success strategies for adults with ADHD.