Managing ADHD at work

One of the biggest misconceptions about Attention Deficit Hyperactivity Disorder (ADHD) is that it's a condition that only affects children. The truth is that millions of people live with ADHD every day.

ADHD is a neurological condition. It impacts a person’s capability to focus, control their impulses and manage their time, amongst other elements. In a work environment, with its busy nature, deadlines and disruptions, it can be quite challenging to manage ADHD.

The good news is that you CAN take proactive action to better navigate this condition at work.

The challenges

For people with ADHD, the workplace can feel overwhelming. From handling deadlines to navigating social interactions, the day-to-day pressures can magnify common ADHD struggles:

• A busy workplace with lots of noise, distractions and people can make it hard to focus on one task at a time.
• People with ADHD may experience a topsy-turvy perception of time, which could lead to missing deadlines or an inability to assess how long a task might take.
• We all have hectic days where we forget an important meeting, suddenly lose a vital document or just generally feel out of control. For an ADHD person, these feelings are often amplified and felt far more intensely, far more often.

Every workplace has its own culture, expectations and norms.

The added pressure of living up to professional expectations, along with potential judgement from coworkers or managers who don’t fully understand ADHD, can intensify stress, anxiety and feelings of inadequacy. This can lead to cycles of burnout or lowered self-esteem, especially if the work environment feels uncomfortable and unfriendly.

Let’s not forget that colleagues could be judgemental and the ADHD person may feel misunderstood, isolated and anxious around these people. These feelings can further exacerbate this condition.

The constant struggle to stay on track or meet expectations can lead to feelings of guilt or embarrassment, especially when others interpret ADHD-related behaviours as laziness, carelessness or a lack of commitment. This stigma can prevent employees from seeking help or asking for reasonable accommodations.

Making ADHD work for you

• ADHD thrives on chaos, but the antidote is structure. Take advantage of task management apps or calendars to keep track of deadlines and projects. Break down large tasks into smaller, more manageable steps. 
• Use bright sticky notes in visible places to lessen your chances of forgetting important tasks or deadlines.
• Try to break the workday into chunks to help maintain focus. This is called the Pomodoro Technique. You work in focused 25-minute intervals followed by a short break. Perfect for breaking the monotony of work and reducing mental strain.
• A clutter-free workspace can make a huge difference to your productivity! Keep your workspace free from distractions and use noise-cancelling headphones to help reduce sensory overload. 
• We all deserve a friendly and supportive environment where we feel heard, safe and comfortable. If you are taking strain and need help, reach out to your manager or the HR department for assistance.
• Share your goals with a trusted colleague or manager. Knowing someone is keeping track of your progress can motivate you to stay on task, while providing a safety net for when you need extra support. 

Good to know

Remember that ADHD is not a “fault” or a flaw of your character. You will naturally have moments of frustration, but it’s essential to be kind to yourself. Some days will be more challenging than others, but it’s a journey. Be patient and ask for help when you need it.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.