How to Manage ADHD at Work: Tips for Staying Focused

November 13th, 2024

Are you struggling with ADHD in the workplace? It’s more common than you might think! ADHD or attention-deficit/hyperactivity disorder, is a complex and often misunderstood condition.

It’s important to understand that although there can be serious deficits associated with the attention deficit hyperactivity disorder, people with ADHD can also have unique strengths, talents and capabilities.

When we work on ourselves, we find that there is a lot we can do to gain awareness of our tendencies and to develop strategies for mitigating ADHD symptoms, improving executive functions and to build skills you need to function as your best self.

A large part of managing ADHD is repetition and building healthy habits. Keep reading to learn the best tips on how you can manage your ADHD in the workplace!

What is ADHD?

ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental disorder characterized by persistent patterns of inattention, hyperactivity, and impulsivity that interfere with daily functioning.

Common ADHD symptoms include difficulty focusing, forgetfulness, trouble organizing tasks, restlessness, and acting impulsively.

ADHD is typically diagnosed in childhood, but ADHD symptoms can continue or emerge in adulthood. The condition is thought to have genetic and neurological factors, though the exact cause is still under study.

Before being diagnosed with ADHD, a licensed healthcare provider will first rule out that the symptoms are not being caused by another condition, such as a mood disorder.

What Causes ADHD?

ADHD is a developmental disorder that affects the brain's regulatory systems. The exact cause of ADHD is still being researched, what we know is that it’s usually a combination of biological and environmental factors that contribute to developing the disorder.

Research suggests that people with ADHD can have structural brain differences than the brain anatomy of neurotypical people.

Understanding ADHD In The Workplace

For those with ADHD in the workplace, tasks that require focus, organization, and time management can be particularly challenging, as ADHD impacts executive functioning, the part of the brain responsible for planning, prioritizing, and completing tasks.

In a work environment, where demands for focus and productivity are high, these symptoms can create unique difficulties. However, understanding ADHD in the workplace is essential for both employees and employers, as awareness leads to more supportive environments, better accommodations, and strategies to help individuals with ADHD thrive.

There are 3 types of ADHD: ADHD inattentive type, ADHD impulsive presentation and ADHD combined type (which includes the symptoms of inattention and impulsivity). Below is a brief breakdown of these 3 symptom groups.

Inattention: Inattention can be defined as struggling to stay on a task, pay attention, or being organized, which is not due to defiance or lack of comprehension. Examples include difficulty focusing on tasks or conversations, getting sidetracked, making careless mistakes, forgetting instructions, and appearing lost in thought.
Hyperactivity: Hyperactivity can be defined as being constantly moving or restless, even in situations when it could be inappropriate. Examples include excessive fidgeting or squirming, difficulty staying seated, constant need to move, and interrupting conversations or activities.
Impulsivity: Impulsivity can be defined as acting without thinking. Examples include acting blurting out answers before questions are finished, having trouble waiting turns in conversation, and difficulty resisting immediate gratification.

Common ADHD Workplace Problems

People with ADHD may face specific challenges in the workplace due to the nature of their symptoms. Some common workplace problems can include:

Difficulty Focusing: Individuals with ADHD often struggle with maintaining focus, especially on tasks that are repetitive or lack stimulation. This can lead to missed details, errors, or incomplete assignments.
Time Management and Procrastination: ADHD can make it difficult to estimate the time needed for tasks, leading to delays and procrastination. This often results in stress as deadlines approach, impacting productivity.
Trouble with Organization: Staying organized can be challenging for people with ADHD. Physical clutter, misplaced items, and difficulty tracking assignments or tasks can all contribute to a chaotic work environment.
Difficulty Prioritizing: Deciding which tasks are most important or urgent can be tough, often leading individuals with ADHD to feel overwhelmed or unsure of where to start. This can result in missed deadlines or prioritizing less important tasks.
Impulsivity and Interruptions: Impulsivity can lead to quick, sometimes hasty, decisions without thorough consideration. Additionally, interrupting colleagues during conversations or meetings can strain workplace relationships.

ADHD Affects Motivation

People with ADHD can struggle to regulate their motivation, particularly around tasks that are undesirable. Research suggests that people with ADHD score low on intrinsic motivation, a specific type of motivation that is derived from an individual’s own internal interests and desires.

Unconscious emotions can also get in the way of an individual feeling motivated with activities that are seen as unimportant or lacking self-interest.

We can work on increasing intrinsic motivation by developing our interests and our relationship to external goals. Psychotherapy (therapy for ADHD) can help us cultivate motivation.

Qualitative research has identified these 5 motivators to be effective for people with ADHD:

Play (humor & creativity): People with ADHD are more motivated by activities that are fun and enjoyable.
Interest: Tasks that align with an individual’s self-interest can be seen as motivating.
Novelty: Novel activities can stimulate the brain’s reward system, which is associated with pleasure and reward. This can increase motivation.
Competition: Activities that involve interaction, connection and comparison with others can provide motivation
Urgency: Being in hurry up mode can help ADHD individuals focus or hyper focus on tasks. However, it’s important to note that adding too much urgency can produce stress.

Tips to Manage Your ADHD at Work

When left untreated or undiagnosed, ADHD can affect one’s performance at work or at school. There are several strategies that can be utilized to manage ADHD and function at your best.

It takes practice to work through ADHD symptoms, and we should be open to considering different types of support we may need, such as ADHD therapy or ADHD medication in more severe instances.

Change can be uncomfortable, and we should move at a pace that is sustainable for us. At the same time, people with ADHD often respond best to positive interventions, so look for strategies that sound appealing or exciting to you. Below are a few effective tips for managing ADHD at work:

Set Goals and Start Small: Set goals that are meaningful for you and start small. We can always add to our objectives later; start with tasks you are willing to do and build momentum. A big impediment to change is trying to do too much too quickly, it can be discouraging, and change can be hard for people.
Break Tasks into Small Chunks: Getting started is half of the battle. People with ADHD can struggle with task paralysis or procrastination. We can help ourselves by breaking our work and projects into small pieces and taking breaks.
Identify Ways to Reward Yourself: Don’t wait until you’re done completing tasks to think about how to reward yourself. Identify rewards early in the process and it can serve as a motivating factor.
Celebrate Small Victories: People with ADHD learn better through positive reinforcement. It’s okay to have high standards for yourself but recognize and celebrate your wins along the way.
Focus on the Outcome of Completing a Task: People with ADHD often overestimate how hard a task will be and underestimate how good they will feel when they complete it.
Create a Distraction Free Workspace: If you can’t organize a room, organize a desk. Create an area that serves as a distraction free space, just for working. It will support your ability to create healthy habits and that’s what it’s all about.
Create a Routine: Routine can range from a schedule to a loose order of things. Try to anchor your day around predictable activities, such as sleep, mealtimes and work.
Strengths Based Approach: Research suggests that people with ADHD learn best using a strengths-based approach. We should gain insight into who we are and view ourselves holistically.
Accept Some Discomfort: I want to come back to this idea because it’s important to set an expectation within ourselves that change can be uncomfortable and that it’s okay to be uncomfortable.

If you identify with having symptoms of ADHD, I encourage you to do some self-exploration. Early detection is important, as the challenges of ADHD, when left unnoticed, can affect our self-concept and self-esteem.

ADHD can be diagnosed through a licensed psychiatrist, a clinical therapist or through a series of psychological tests (ADHD test). There are psychotherapy (ADHD therapy) and ADHD medication treatment options you can consider for ADHD treatment.

ADHD Accommodations at Work

Creating accommodations for employees with ADHD can make a significant difference in their productivity, morale, and overall success. Here are some effective ADHD workplace accommodations:

Flexible Scheduling: Offering flexible hours or the option to work remotely can help individuals manage their time more effectively, especially if they find certain times of the day more conducive to focus.
Task Breakdowns and Checklists: Breaking tasks down into smaller steps and providing checklists can make projects feel more manageable and help individuals stay organized and on track.
Quiet or Distraction-Free Workspaces: Minimizing background noise and distractions can be highly beneficial for individuals with ADHD. A quiet workspace or noise-canceling headphones can make it easier to concentrate.
Digital Tools and Reminders: Utilizing digital tools like calendar alerts, task management apps, and reminders can help individuals with ADHD manage deadlines, appointments, and tasks.
Clear Communication and Feedback: Clear, constructive feedback and regular check-ins can help employees with ADHD stay aligned with expectations and make necessary adjustments before issues arise.

These accommodations can empower employees with ADHD to manage their symptoms effectively while contributing meaningfully to their workplace.

When to Seek Professional Help

While workplace accommodations and strategies can be helpful, there are times when professional help is essential. If ADHD symptoms are significantly interfering with work performance, causing stress, or impacting well-being, it may be time to seek support from a mental health professional.

Therapy, such as cognitive-behavioral therapy (CBT), can provide tools for managing ADHD symptoms, while medication, if recommended, can help improve focus and reduce impulsivity.

A psychiatrist, psychologist, or ADHD specialist can create a personalized plan that addresses both workplace and life challenges, helping individuals with ADHD reach their full potential.

ADHD Treatment in Chicago and Illinois

Struggling with ADHD symptoms? Discover effective ADHD treatment options at Clarity Clinic, with mental health clinic locations in the Loop, Evanston, Arlington Heights, River North, Lakeview Broadway, and Lakeview Belmont. Whether you’re looking for ADHD therapy, ADHD medication management, or an ADHD quiz, we’re here to help you find the right solution.

Take our free ADHD test on our website! This ADHD test is online and will help you gain insight into your symptoms to see if you require ADHD treatment or not. What are you waiting for? Connect with an ADHD psychiatrist near you or an ADHD therapist to start a tailored ADHD treatment plan.

Prefer flexibility? We also offer online therapy and telehealth options so you can access care wherever you are. Take the free ADHD test today and begin your journey toward effective ADHD management with Clarity Clinic!

Book an ADHD Consultation

Related Readings:

Commonly Asked Questions: ADHD

Where can I find ADHD testing near me?

You can take our online ADHD test for free on our website! Alternatively, you can book an appointment with one of our mental health care professionals and they will conduct a series of ADHD tests.

Can I get accommodations for ADHD at work?

Yes, those who disclose their ADHD diagnosis may receive accommodations such as frequent shorter breaks or a designated quiet space for work. Employees with ADHD are protected from discrimination under the Americans with Disabilities Act.

How does ADHD affect my ability to work?

ADHD can affect work differently for everyone; some people struggle with focus, organization, and time management, while others don’t face as many challenges. How it impacts you depends on the severity of your ADHD and whether you’re getting professional support to help manage symptoms. With the right strategies and guidance, many people with ADHD can thrive in their careers.

Where to get ADHD treatment in Chicago?

Looking for ADHD treatment near you? Clarity Clinic offers the best ADHD treatment in Chicago. Book an appointment today at any of our clinics in the Loop, River North, Lakeview Belmont, Lakeview Broadway, Evanston, and Arlington Heights.