Attention Deficit & Hyperactivity Disorder (ADHD) in the Workplace
Attention Deficit & Hyperactivity Disorder (ADHD) affects about 10 million adults in the United States. The symptoms of ADHD can result in significant work-related challenges in the areas of; time management, starting or completing tasks, organization and planning. There are also increased rates of emotional distress in employees with ADHD.
Fortunately, there are strategies that can help employees manage symptoms and increase efficiency at work. Here are five strategies for managing ADHD in the workplace:
1. Develop a Routine: Establishing a consistent routine can help individuals with ADHD stay on track and maintain focus. This can include scheduling regular breaks (a 5-10 minute break at least every 90 minutes), creating a to-do list, and setting aside specific times for tasks like checking email or completing paperwork. Routines can help reduce “brain drain” by providing structure and predictability.
2. Use Visual Aids: Visual aids such as calendars, planners, and reminders can be helpful tools for individuals with ADHD. These tools can help track important deadlines, appointments, and tasks so things don’t fall through the cracks. It's important to find a system that works best for you, whether that's a paper planner, a digital calendar or an app, and make it a habit to regularly check and update it.
3. Minimize Distractions: Distractions can be particularly challenging for individuals with ADHD. To minimize distractions in the workplace, consider using noise-cancelling headphones, closing your office door, or asking to sit in areas with lower foot traffic. Our phones are often the biggest culprit for distractions. Put your phone on Focus Mode, Do Not Interrupt, or put it in another room when you really need to focus.
4. Break Tasks into Smaller Steps: Large projects can feel overwhelming for individuals with ADHD. Breaking tasks into smaller steps can make them feel more manageable and can help reduce anxiety about starting a task. If you find that you are still procrastinating, break that smaller task into even smaller steps!
5. Communicate with Your Employer: If you have ADHD, it may be helpful to communicate your needs and challenges to your employer. This can include discussing accommodations or “success boosters” that might help, such as flexible work hours, shorter meeting times, more face-to-face communication (if you find your mind drifting when reading emails), a walking/standing desk, or noise cancelling headphones for example. By communicating with your employer, you can work together to create a supportive work environment that helps you succeed.
By implementing these strategies, individuals with ADHD can optimize performance and efficiency at work. It’s important to remember that individuals with ADHD can also experience shame, guilt, “imposter syndrome” and symptoms of anxiety and depression. Often these symptoms are related to how much harder employees with ADHD have to work compared to their neurotypical peers. Prioritizing mental health is just as important as using the strategies above. For mental health providers that specialize in ADHD and other neurodivergent diagnoses, check the directory at the Neurodivergent Therapists website.
Resources:
CHADD (Children and Adults with ADD) is a great resource for learning about ADHD, finding resources and exploring support options.
