If you live with attention deficit hyperactivity disorder (ADHD), you likely know firsthand that the condition has a way of rearing its head in the workplace. Research suggests that adults with ADHD often struggle to stay focused, manage distractions, and regulate their emotions while on the job.
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“You may have difficulty replying to emails, missing details in an email, or sometimes not reading tone in an email,” explains Christine Hargrove, PhD, a licensed therapist and clinical assistant professor who researches ADHD at the University of Georgia. And if your ADHD primarily affects your focus and attention, Dr. Hargrove explains, you may have issues managing time, often showing up to meetings late or incorrectly estimating how long a task will take.
All of these behaviors can make your performance at work suffer, despite your best efforts to get ahead. In addition to ensuring you have the proper treatment foundation in place, a combination of behavioral interventions (like therapy) and implementing practical strategies can help you perform your best work. Consider these six.
Lean on Visual and Audio RemindersResearch has shown that adults with ADHD often benefit from creating checklists and setting reminders on their devices to stay organized in work settings. However, jotting down or creating a reminder for every last thing you need to do will likely cause more stress than good. Instead:
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Create your checklist in priority order, with the most important or time-sensitive tasks at the top.Break large to-do list items into smaller tasks. (For example, instead of “check email,” detail each step of the process: Review new emails, respond to the message from John, and so on.)Use color coding to mark tasks that are urgent, overdue, etc.Explore time-keeping apps that allow you to create personalized schedules, set repeat reminders, etc.
You can also keep your planner open and a timer right next to your computer to serve as visual cues, recommends Max Wiznitzer, MD, a pediatric neurologist at Rainbow Babies & Children’s Hospital in Cleveland and cochair of the advisory board of Children and Adults With Attention-Deficit/Hyperactivity Disorder. “You can have a little alarm that goes off when certain things are supposed to be happening, or color-coded notes in a planner can work quite well for some jobs,” he says.
Take Breaks Regularly
Concentrating on one task for an extended period of time can be challenging when you have ADHD; you may not be able to focus for that long, or feel bored when there isn’t a change in subject matter. “Instead, block out 30 minutes to focus, take a break for a few minutes, then go back to work for another 30 minutes,” says Dr. Wiznitzer.
Adding movement, like a brief walk or some stretching, into these breaks can make them even more effective as mental resets. Research suggests that physical activity can improve cognitive function and mood in adults with ADHD.
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Find a Note-Taking System That Works for YouTaking thorough notes on everything from what was discussed in a meeting to what your manager expects in an upcoming project can help you process and remember details. Make note-taking easier and less stressful by finding a strategy that works for you: Maybe that means using bullet points or breaking down concepts into main ideas, subtopics, and details.
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If you still struggle to capture everything in your notes, consider recording meetings or using an AI note-taking tool (if your organization allows it), suggests Hargrove. “Go over the audio notes right at the end of the meeting and make corrections, if necessary,” she says.
Schedule Focus Time Throughout the WorkdayConstantly switching between tasks — emails, projects, deskside conversations with colleagues — can be distracting for anyone, but especially for people with ADHD. “There’s research supporting the fact that for folks with ADHD, it takes significantly longer to get back into a task after being pulled away from it,” says Hargrove.
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When possible, schedule “focus blocks” on your calendar for periods of uninterrupted deep work. This may be a difficult boundary to set depending on your workplace, but it may help to talk to your manager and colleagues about this in advance, and silence email and messaging notifications to ensure you can stay on task.
Talk to Your Manager About Your ADHD
If there are specific tasks you find challenging because of your symptoms, or a specific time of day when you find it harder to focus, you may want to mention it to your supervisor.
For instance, if your ability to do detail-oriented work begins to wane in the afternoon, you could talk to your boss about getting new assignments in the morning. Or, if they need to give you a project late in the day, you can request that your manager puts it in writing to help you remember, suggests Hargrove.
The key, she says, is to present any challenges you have due to your ADHD with possible solutions. “You might say, ‘I might have this problem along the way but here’s what I’m doing, or here’s how I’m handling this — and here’s what you can do to support me,’” she says. If you aren’t comfortable discussing ADHD with your manager or you simply want more support in this process, consider looping in human resources (HR) as well.
Ask for AccommodationsUnder the Americans with Disabilities Act (ADA), you may be able to request reasonable accommodations, or modifications to help you better manage ADHD symptoms on the job.
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Accommodations under the ADA may include things like:
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Flexible working policies, such as the ability to work from home or adjust the start or end of your working dayHelp limiting distractions, by providing noise-canceling headphones or a private or semiprivate workspaceAccess to assistive technology, such as scheduling software or recordings of meetings or trainings
Talk with your manager or HR department about accommodations that may be available and the process to request them.
Living — and Working — Well With ADHD
Many occupations can be challenging when you live with ADHD, and it might take some trial and error to find the right job, company, and strategic solutions to help you perform at your best.
Know that you aren’t on this journey alone. Your healthcare team as well as your supportive team at work, including HR and, ideally, your supervisor, can help you implement strategies that enhance your focus and organization.
If you continue to struggle in the workplace, talk to your doctor about additional interventions that may help, like implementing a new or supplemental medication or changing your dosing schedule. You can also explore other occupation options through resources like the Job Accommodation Network.
The TakeawayStructure is your friend. Visual cues, time blocking, and breaking work into smaller chunks can make your day feel more manageable and help you finish what you start.Protect your focus. Limiting distractions (like constant email checks) and using tools such as note-taking systems can make it easier to stay on track and retain details.You don’t have to do this alone. Whether it’s asking for reasonable accommodations, looping in a supportive manager or HR, or working with a doctor or therapist, the right support system can make work feel far less overwhelming.