Seven Tips For Managing ADHD in the Workplace
Executive function skills may come into play for someone that is neurodivergent. Especially if the job is not enjoyable or of little interest to the employee. Many workplaces now see ADHD as a condition and offer EAP assistance as well as accommodations, it really depends on the company. Larger corporations tend to have fully established human resource departments so the chances of extra assistance are greater than a smaller company. Slowly the stigma is wearing off, and the acceptance and understanding of ADHD is growing. Thank Goodness!
1. Find the Right Job For You
Neurodivergent minds are interest wired, they tend to be engaged more easily when they enjoy their job or what they are doing. Trying to figure out what your character strengths are prior to looking for a job could be very beneficial. As well as trying to figure out what you enjoy doing in life and then try to find a job that meets your needs and specialties. If you like to be active a desk job may not be the best option. If you like to problem solve doing a repetitive job that doesn't challenge you also may not be the best fit.
2. Establish a Routine
Those with ADHD may do better in a routine or habit structure. Getting adequate sleep, and keeping the same hours the majority of the week will aid the employee with more head clarity. Eating healthy and getting adequate exercise is also beneficial. Maybe try to go to the gym at the same time every day. Maybe go for a walk after your lunch to get some fresh air and movement. If your best time is the beginning of the day try to tackle the harder challenges for work during this time. Leave the easier tasks for the end of the day.
3. Minimize Distractions
Making a list of your things to do at work daily helps. You can cross off what you have accomplished and then know what is left to do. Instead of keeping it all in your head, jot it down. If the task is more intense and needs you to focus, do that at the best time for you, and during that time you may have fewer distractions. Plan out your day and try to think about your work or office dynamics. Set alarms and timers to stay on point and remind yourself of meetings, appointments, calls, etc. Maybe investing in noise-canceling headphones may assist someone easily distracted by the noise in the workplace. Maybe closing your office door to minimize distractions while working on a project. If you feel funny doing this, communicate with your supervisor that you get distracted easily and are trying to assist yourself to have fewer distractions. Don't be afraid to speak up and communicate how you can do a better job or remain better focused.
4. Keep a To-Do List of Prioritized Tasks
Building a habit and or schedule can take time but it can be beneficial to managing ADHD. Slowly with time you can work out the kinks and find what is working better and what still needs help or attention. Building a to-do list inside of work is beneficial, and so is building lists for free time, shopping, chores at home, etc. Many times this is called brain dumping. Trying to keep all of life's tasks in our heads can become overwhelming, especially if we can be forgetful at times. Use your notes page on your phone to build different lists and add to it as time goes on, when you accomplish something on that list, delete it. Get into the habit of checking the lists a few times a day. Don’t give up, it takes a while to make things a habit.
5. Take Detailed Notes When Needed
If you were a note taker in school and it worked for you, then take notes during business meetings or work meetings. Sometimes it is just the simple act of writing it down that helps our brain to process the information and retain the information versus just listening to it. If you don't have paper and a pen, use your phone's note app. There are also many voice apps that may be beneficial. Instead of writing them down, you can leave verbal notes to listen to later. Which way works better for you? Try different ways, and find one that works best for you.
6. Schedule Interruptions
Many jobs require emails that come in all day as well as phone calls. Is it best to try to address emails at the beginning and end of each day? If getting emails all day long is distracting, maybe begin a practice of responding to them between 10-11 and 4-5 pm daily. Same thing with call back. Maybe listen to voicemails between 8-9 and do callbacks 3-4. Are you a manager in charge of other employees? Maybe set hours to have an open door policy between certain hours, versus doing this all day long. Try to think outside of the box to what ways you can do better with your job and don't necessarily do what everyone else is doing. Take time to think about ways you can go about things differently that may work better for you.
7. Work With an ADHD Life Coach
Many neurodivergent are verbal processors. Talking out loud and using others as a soundboard can be really helpful and beneficial. An ADHD coach can help you fine-tune a routine, help you tackle a new plan or goal, and help you think outside the box. Many times as we get older we have set ways in which we think, challenging these ways and opening up new pathways can be extremely beneficial. Sometimes coaches work with top CEOs, and top professionals to help them map out new ideas, strategies, goals, etc. An ADHD coach is not only helpful for our own problems and/or ”fixing” (and FYI, we don't need fixing, we just need more grace with ourselves) ourselves, it can also be about creating and building new ideas, reaching goals, aspiring to a new challenge whether personal or professional. If you would like to learn more about the benefits of Life Coaching, please contact me today.
