On This Page:ToggleImproving Focus and ProductivityManaging impulsiveness and hyperactivityHow to Ask for accommodations at workConsider whether the job is suitable for youConsider what strengths you bringKnow your limitsImplement Self-Care Routines
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ADHD is a lifelong conditionwith 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.
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
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
Work habits
Managing impulsiveness and hyperactivity
Impulsivitycan 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
2. Delay Strategies
3. Using Fidget Toys
How to Ask for accommodations at work
Without appropriate accommodations, individuals with ADHD may struggle to perform at their best, which can lead toburnoutand 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.”
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
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.”
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:
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:
“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?”
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:
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
Applying Your Strengths
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
Set and Communicate Boundaries
Implement Self-Care Routines
FAQs
Are those with ADHD more likely to be workaholics?While individuals with ADHD may appear to work excessively, this is often due to challenges with organization and time management rather than true workaholism.Workaholism stems from internal compulsions, whereas ADHD-related overwork is usually a coping mechanism to manage symptoms and maintain job performance.
Are those with ADHD more likely to be workaholics?
While individuals with ADHD may appear to work excessively, this is often due to challenges with organization and time management rather than true workaholism.Workaholism stems from internal compulsions, whereas ADHD-related overwork is usually a coping mechanism to manage symptoms and maintain job performance.
While individuals with ADHD may appear to work excessively, this is often due to challenges with organization and time management rather than true workaholism.
Workaholism stems from internal compulsions, whereas ADHD-related overwork is usually a coping mechanism to manage symptoms and maintain job performance.
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:
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:
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.
Olivia Guy-Evans, MSc
BSc (Hons) Psychology, MSc Psychology of Education
Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.
Saul McLeod, PhD
BSc (Hons) Psychology, MRes, PhD, University of Manchester
Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.
Ioanna StavrakiCommunity Wellbeing Professional, EducatorBSc (Hons) Psychology, MSc, Neuropsychology, MBPsSIoanna Stavraki is a healthcare professional leading NHS Berkshire’s Wellbeing Network Team and serving as a Teaching Assistant at The University of Malawi for the “Organisation Psychology” MSc course. With previous experience at Frontiers' “Computational Neuroscience” journal and startup “Advances in Clinical Medical Research,” she contributes significantly to neuroscience and psychology research. Early career experience with Alzheimer’s patients and published works, including an upcoming IET book chapter, underscore her dedication to advancing healthcare and neuroscience understanding.
Ioanna StavrakiCommunity Wellbeing Professional, EducatorBSc (Hons) Psychology, MSc, Neuropsychology, MBPsS
Ioanna Stavraki
Community Wellbeing Professional, Educator
BSc (Hons) Psychology, MSc, Neuropsychology, MBPsS
Ioanna Stavraki is a healthcare professional leading NHS Berkshire’s Wellbeing Network Team and serving as a Teaching Assistant at The University of Malawi for the “Organisation Psychology” MSc course. With previous experience at Frontiers' “Computational Neuroscience” journal and startup “Advances in Clinical Medical Research,” she contributes significantly to neuroscience and psychology research. Early career experience with Alzheimer’s patients and published works, including an upcoming IET book chapter, underscore her dedication to advancing healthcare and neuroscience understanding.
