Trying to juggle whilst riding a unicycle, on a tightrope with a hangover is just one way to describe managing Adult ADHD in the workplace.
But let's try and look at this in a different way; what if ADHD your superpower? There are many big players in life and business that have either had a diagnosis of ADHD or autism, or probably should have, but somehow manage to make it all the way to the top. ADHD is not a hinderance or a disability, you just use a different operating system.
Your creativity, passion and drive are to be admired and, admittedly, whilst it can be a nightmare for others to deal with, we are not talking about them. We are talking about you!
Here's how to make things a bit easier for your operating system.
One big thing is structure. Even if you’re not naturally organised, having a loose game plan can make a huge difference. I know some people swear by planners or digital to-do lists, but even something as simple as jotting down the three most important things you need to get done each day can help. And alarms are lifesavers. Why not set them just to remind yourself to check what you are supposed to be doing.
For a lot of people with ADHD, structure is necessary, but too much of it can feel suffocating. The trick is finding that sweet spot. I know someone who even sets a reminder to check their reminders—because, well, ADHD.
Time-blocking is another great hack. Instead of saying, “I need to finish this report today,” try “I’ll work on this report from 10:00 to 10:45.” It removes the open-endedness and keeps your brain from putting it off.
Don't forget to schedule fun things too, so you have something to look forward to between tasks. It doesn't have to be all about work!
Impulsivity, that’s a tricky one. Ever find yourself firing off an email too quickly and then realising you forgot something important? A simple trick is to write it out, step away for a few minutes, and then come back to it before hitting send. Also, keeping a notebook or notes app open can be a good way to dump random thoughts instead of blurting them out mid-meeting. You might find yourself often interrupting conversations because if you don't say it right now, you will forget it!
In the words of Kirsty & Phil, "Love or List it" or in my words, maybe acknowledge this bit about yourself, embrace it and then make lots of lists to remind you of what it is you wanted to say or do.
Advocating for yourself is huge. If certain things make work harder, like unclear instructions or constant interruptions it’s okay to ask for accommodations. Even small tweaks, like getting directions in writing instead of verbally, can make a huge difference.
At the end of the day, ADHD brains work differently, not worse. It’s just about figuring out what helps you stay on track.
Distractions...what was I saying? Oh yes, distractions, well they can be a real nightmare in open offices. Conversations, clicking keyboards, and that one coworker who always needs “just a sec” can pull you in a million directions. Noise-cancelling headphones can help, or if possible, see if you can move to a quieter spot. If working from home, creating a designated workspace (even if it’s just a corner of a room) can help signal to your brain that it’s “focus time.”
Working from home can help ease those office distractions but a whole load of others then pile in from washing, pets and other household issues.
But if digital distractions are the issue, like scrolling social media when you should be working apps like Freedom or Cold Turkey can block tempting sites for certain hours.
The Pomodoro technique can keep your brain engaged without burnout.
Choose a task to complete
Set a timer for 25 minutes
Work on the task without distractions
Take a 5-minute break when the timer ends
Repeat the process three more times
Take a longer break, usually 15 to 30 minutes
Start again
A lot of workplaces are becoming more understanding about neurodiversity, so don’t be afraid to ask for accommodations if you need them. If verbal instructions don’t stick, ask for follow-ups in writing. If you need extra time for tasks, talk to your manager about adjusting deadlines. You don’t need to disclose ADHD if you don’t want to—just frame it as “I work best when…”
Time blindness: ADHD can make time feel like it doesn’t exist either everything is now, or it’s never. That’s why breaking work into smaller steps with micro-deadlines can be super helpful. If a report is due Friday, don’t just mark “Finish report” on your to-do list. Instead, break it down: “Research data Monday,” “Draft outline Tuesday,” etc.
If you do take a break to doom scroll on your phone, set an alarm, an hour quickly passes and ends up be 2 if you're not careful, with or without ADHD.
Take care: our brain runs best when it’s well fuelled, so don’t underestimate the basics: sleep, exercise, and good nutrition. Skipping meals or relying on caffeine alone can mess with focus even more. Breaks are not procrastination, they’re necessary for resetting your brain.
Most importantly, be kind to yourself. ADHD brains don’t work in the traditional “linear” way, but that doesn’t mean they don’t work well. They’re creative, dynamic, and full of ideas, it’s just about finding the right systems to channel that energy.
Kate Haskell MNCPS (Acc)
Counsellor
Supporting all aspects of mental health
You talk, I listen and together we find a new way of being.
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