According to the CDC, 10% of children 3-17 have been diagnosed with ADHD. As these children become adults, many will continue to struggle with experiences that can make work life extraordinarily difficult.
It may not be readily apparent that being neurodivergent may present many challenges in the workplace.
After all, people who are neurodivergent are often characterized as creative, outgoing, and energetic. And while that may be true at times, people with ADHD (and other neurodivergencies) often face unique challenges when it comes to holding down a job.
Here are some of the most common struggles faced by people with ADHD in the workplace – and tips for how to manage them head-on.
What Are Some Common Struggles in the Workplace For People Who Are Neurodivergent?
It’s not unusual for people who are neurodiverse to change jobs frequently or feel unfulfilled in their current role. The good news is that there are strategies to address each of these issues.
But first, it’s important to be aware of what those potential issues actually are. Here are some of the most common challenges people with ADHD or other forms of neurodiversity face in the workplace.
Inattention
One of the most common complaints from people with ADHD is that they have trouble staying on task and paying attention.
This can manifest itself in a number of ways, from forgetting to complete assignments to spacing out during meetings. If you have trouble staying on task at work, it’s important to find a system that works for you. This might mean setting alarms on your phone or keeping a to-do list in a visible place.
Hyperactivity
People with ADHD may also experience hyperactivity which can manifest as fidgeting, seeming restless, or talking excessively.
Organization
Many people with ADHD struggle with basic organizational skills like keeping their desk tidy or knowing where important documents are located. If you’re having trouble staying organized at work, there are a few things you can do to improve the situation.
Time Management
Another common challenge faced by people with ADHD is time blindness. This can make it difficult to complete projects on time or show up to meetings punctually.
Impulsivity
Do you have a habit of interrupting others mid-sentence? If so, this can be a big problem in the workplace since it’s considered rude and disruptive behavior.
Many people with ADHD or other forms of neurodiversity also struggle with impulsivity like this, which means acting without thinking or saying things without filtering them first. This can be very challenging in a professional setting.
How to Manage ADHD At Work
Luckily, there are some things that both employers and employees can do to make the workplace more accommodating for those with ADHD. Here are some of the most effective strategies for managing ADHD or other forms of neurodiversity at work.
Establish a Routine
For many people with ADHD or other forms of neurodiversity, having a set daily routine is essential for maintaining focus and avoiding feeling overwhelmed. If your job is fairly flexible, see if there’s anything you can do to establish a more predictable day-to-day schedule. This might mean coming in to work at the same time each day, taking regular breaks, and scheduling larger projects for times when you know you’ll be feeling most productive.
Take Some Time Off
ADHD or other forms of neurodiversity can make it difficult to focus, stay organized, and meet deadlines – all qualities that are essential for success in the workplace. But there are some strategies that can help.
One of them is to take some time off. This may seem counterintuitive, but sometimes a little break can be just what you need to reset and come back fresh. If you’re struggling to stay focused, try taking a few days off to relax and recharge. You may find that when you return to work, you’re more productive and better able to meet your goals.
Do a Job You Truly Enjoy – and Find the Right Company Culture
If you have ADHD, you may find that the traditional workplace is not the best fit for you. A traditional office environment can be full of distractions, from the constant hum of computers to the steady stream of email notifications.
And while some people thrive in this type of setting, others may find it overwhelming and frustrating. If you’re struggling to focus in a traditional workplace, it may be time to consider a job that truly interests you.
When you’re passionate about your work, it’s easier to stay motivated and focused. And if you can find a company with a culture that supports your ADHD or other forms of neurodiversity, you’ll be more likely to succeed in your career.
See If You Can Work From Home
While this arrangement isn’t possible for everyone, it can provide an environment that is more conducive to focus and concentration. In addition, working from home can give you the flexibility to create a schedule that works best for you. For example, if you know that you have more energy in the morning, you can schedule your workday accordingly.
Ask For Other Accommodations
If you are neurodiverse and are struggling to succeed in the workplace, there are a few things you can do to ask for accommodations that will help you thrive.
First, talk to your boss or human resources department about your ADHD. It can be helpful to provide them with some information about the condition and how it affects your ability to do your job. Be specific about what accommodations you need, such as more time to complete tasks or a quiet workspace.
Next, make sure you are doing everything you can to manage your own actions and mindset. This includes taking any prescribed medication, following a healthy lifestyle, and getting regular exercise. It may also be helpful to seek out therapy or counseling to help you learn coping strategies for managing your neurodiversity.
Finally, don’t be afraid to advocate for yourself. If you feel like you’re not being given the accommodations you need to succeed, speak up and explain why you need them.
Keep a Detailed List of Priorities
One key strategy is to keep a detailed list of priorities. This list can serve as a reminder of what needs to be done and help to keep you on track.
Take Frequent Breaks
One strategy is to take frequent breaks. Step away from your desk or workstation for a few minutes every hour or so to clear your head and refocus your energy.
Taking a brisk walk, listening to music, or doing some other type of activity that you enjoy can help you relax and renew your motivation. You may also want to try scheduling your most challenging tasks for times when you are feeling energetic and focused.
Sit Near the Back of the Room During Meetings So You Can Take Breaks
It can be helpful to sit near the back of the room during meetings so that you can take breaks as needed. This way, you can step out for a few minutes if you start to feel overwhelmed or distracted. Additionally, it can be helpful to keep a notepad handy so that you can jot down any thoughts or ideas that come to mind during the meeting.
Create a Distraction-Free Workplace
One of the best things you can do to manage your ADHD or other forms of neurodiversity at work is to create a physical space that’s as free from distractions as possible. This might mean removing any personal items from your desk, keeping your workspace clean and organized, or investing in noise-canceling headphones to help you focus when things around you get noisy.
Find a Work Buddy for Accountability
One way to help stay on task and be more productive is to find a work buddy. This is someone you can check in with regularly to let them know what you’re working on and how much progress you’ve made.
They can help hold you accountable and offer encouragement when you’re struggling. In addition, they can provide a sounding board for your ideas and help keep you from getting too bogged down in the details.
Write Down What You Want to Say Before Speaking in Meetings
One of the best ways to deal with ADHD in the workplace is to write down what you want to say before speaking in meetings. This will help you to organize your thoughts and make sure that you don’t forget anything important. Additionally, it can be helpful to ask questions if you’re unsure about something. Asking for clarification will help you to stay focused and on track.
Take Advantage of Technology
There are all sorts of apps and devices out there designed to help people with ADHD stay on track at work (e.g., time-tracking app). Do some research to see what might work best for you and don’t be afraid to ask your boss if they’re open to letting you use them during working hours.
Break Tasks Up Into Smaller Goals
Trying to accomplish too much at once can be overwhelming for anyone, but it’s especially challenging for those with ADHD or other forms of neurodiversity. To manage this, break down larger projects into smaller goals that you can complete one at a time. Not only will this make projects feel more manageable, but it will also give you a sense of progress as you check each goal off your list.
Consider Executive Functioning Coaching
If you’re struggling to meet deadlines, stay organized, or complete tasks at work, you may want to consider executive functioning coaching. A coach can help you to develop strategies for dealing with ADHD-related challenges in the workplace. This might involve learning how to break down tasks into smaller steps, using a planner or calendar to keep track of deadlines, or setting up a system for staying organized.
Final Thoughts
We hope this blog post has given you some helpful tips on how to deal with ADHD at work! Remember, establishing routines, being strategic about goal-setting, taking advantage of technology, and creating a distraction-free workspace can all be helpful in managing symptoms and achieving success in the workplace.
Further Reading
- Centers for Disease Control and Prevention: Attention-Deficit/Hyperactivity Disorder
- Rebekah Pierce: How to Find the Right Career Fit When You Have ADHD
- Rebekah Pierce: TIme Blindness & ADHD: What You Need to Know
- UC Davis Health: ADHD: An expert shares common symptoms and the latest research