Working with ADHD: A Guide for Employees
What is ADHD?
If you are living with Attention Deficit/Hyperactivity Disorder (ADHD), you might notice that symptoms show up at home and work. It may impact your focus on certain tasks, initiating tasks, impulsivity, ability to sit still, or processing a great deal of information at once. Even with these issues, it is possible to thrive at work.
Employees with ADHD can be some of the highest performers
While ADHD may present some challenges, there are many ways it can be an advantage at work. People with ADHD may:
- Hyperfocus on tasks
- Work well with short-term deadlines
- Be highly creative and excellent problem-solvers Excel at following highly structured standards of procedure
Have ADHD? Here’s what might help at work
Many people with ADHD thrive at work with few or no accommodations. There is limited research on the evidence-based effectiveness of accommodations, so connect with your treatment provider to identify accommodations that may be helpful for you. If you find you need some support, you may also wish to consider these adaptations:
- Noise-cancelling headphones or white noise to limit distractions
- Timers and alarms to help you remember tasks, to take breaks, and create time blocks of work
- Checklists or project management software to structure workflow
- Work with your manager to understand task prioritization and talk through what tasks feel particularly challenging to complete. Create written instructions that show the place of tasks within the broader workflow and level of priority to aid focus
- Productivity techniques like the pomodoro method (alternating focused working for 25 minutes with taking a five-minute break) and body doubling (working in the same room/virtual room as someone who is also focused on work)
- A mentor or accountability buddy to help you stay on track
Want more resources?
- Check out the Job Accommodation Network for more recommendations on accommodations in the workplace.
- For resources and support, call the NAMI HelpLine at 1-800-950-NAMI (6264) or text “HelpLine” to 62640.
- NAMI ADHD provides an overview of ADHD, treatment options, and support. Children & Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) is an organization that provides information and resources on ADHD/ADD, including treatment options, and provides in person and adult online support communities. Their information line can be reached at (800) 233-4050, Monday-Friday, 1:00 – 5:00 PM EST.
- Attention Deficit Disorder Association (ADDA) provides information and resources on ADD for adults living with the disorder, including support groups and workshops and an “Ambassadors” program to provide ADD adults an opportunity to talk with others living with the disorder. The ADDA can be reached at (800) 939-1019.
- ADDitude Magazine is an online magazine that offers free information about the condition, symptoms and treatment; webinars, parenting tips and resources.
- There are therapists and coaches who specialize in ADHD.
References
An Employer’s Guide to ADHD in the Workplace. Scottish ADHD Coalition. (2018). Retrieved August 8, 2024. https://www.scottishadhdcoalition.org/adhd- and-employment/
Attention Deficit/Hyperactivity Disorder (ADHD). Job Accommodation Network. (n.d.). Retrieved August 8, 2024. https://askjan.org/disabilities/Attention-Deficit- Hyperactivity -Disorder-AD-HD.cfm