5 Tips for Managing ADHD at Work
Every job has its unique demands. However, virtually every job will expect you to be productive, focused, and efficient while adhering to the workplace rules. For someone with attention deficit hyperactivity disorder (ADHD), these expectations can be very doable. That said, how they accomplish such basics may look and feel different from what’s considered “normal.”
The 9 million or so U.S. adults with ADHD can have trouble thriving at work for a variety of reasons. Having a neurodevelopmental condition that can present with inattention, hyperactivity, or impulsivity might make you stand out in ways that feel less than ideal. Fortunately, with guidance, you can manage such a scenario.
A Few Things to Know About ADHD and the Working Life
Statistically speaking, they are more likely to struggle finding work and less likely to earn what those without ADHD earn. In addition, a worker with ADHD is more likely to get fired, use more sick days, and get caught up in a cycle of overworking to “prove” themselves. All of this can happen in a setting that features conscious or unconscious stigmatizing. Here are a few reasons why these trends exist:
The average work environment is overstimulating
An inability to discern social cues can feel awkward
Someone with ADHD may be doing a great job, but gets judged for fidgeting or talking out of turn
Working in a group may not be the preferred concept for co-workers with ADHD, and this can be mistaken for rudeness or insubordination
All of the above bring new pressures to bear and can lead to low self-esteem and, as just mentioned, a higher incidence of quitting or getting fired.
5 Tips for Managing ADHD at Work
Make Communication Your Foundation
Unless lines of communication are opened in a healthy way, misunderstandings will be hard to avoid. Don’t assume anyone can read your mind. Talk to management and your co-workers about your needs and ask them to do the same.
Embrace Your Schedule
As much as possible, create routines and rhythms that will reduce the chances of things getting chaotic. Keep to-do lists and be sure to break down the items on that list into smaller, doable bites.
Set Yourself Up for Success
Keep a journal of your triggers and your preferences. Make your workspace a personal sanctuary by any means necessary. It could be where your office is located. It might mean wearing noise-cancelling headphones. These may seem like little things, but they stack the odds in your favor.
Acknowledge Success
When you complete a task, stop and acknowledge it. Smile, take a stretch break, write it in your journal, have a snack — whatever it takes to shift your energy in a positive direction.
Be Intentional About Your Career Preferences
Sure, the economy is a sad news topic, but that doesn’t mean you have to settle. Talk to a counselor about matching up your preferences and skills with the kind of job you can thrive in.
Getting Treatment to Enhance Your Life
Finding a compatible mental health professional is a giant step toward the life you want. Everyone needs a space in which they can speak openly without fear of judgment. Your weekly therapy sessions are the workshop you need to feel safe as you analyze the patterns and root causes of whatever causes you distress today. No job is perfect, but it’s essential to find ways to better enjoy where you spend much of your day.
Attention deficit hyperactivity disorder presents challenges. However, these challenges are not insurmountable. With the guidance of a ADHD therapist, you can build a toolbox of skills that enhance your work experience and, more importantly, your entire life. Reach out today to discuss how to make meaningful change in your life.