If you’re reading this, you are likely well-acquainted with the common symptoms associated with ADHD – impulsiveness, inattentiveness and/or hyperactivity, and challenges with organisational skills. It can be disheartening if your Neurodivergence is causing challenges at work, but you’re in the right place. Below are 5 strategies to overcome workplace challenges related to ADHD (written by our Marketing Manager, Daniella – who has personal experience with ADHD).

A note from the author: 

Sometimes I feel my ADHD has its hands gripped firmly on the wheel whilst I sit back in the passenger seat, with no idea of the destination. People are always surprised to learn I’m only 28 after seeing my CV because I’ve had so many jobs. Partially because of ambition, but mainly because it’s taken me a long time to find a job compatible with my ADHD. 

I’m grateful because if it wasn’t for my Neurodivergence I wouldn’t be sitting here writing to you right now. It’s opened up a lot of doors for me, and I’m lucky to have an employer who is understanding and supportive. If that is something you’re still working towards, take a look at our jobs board!

Prior to recent years, my ADHD has left me depressed, jobless, and lacking a sense of direction. I still get overwhelmed, forget or miss things, and impulsively interject in meetings (sorry team if you’re reading this). It is important to remember that whilst these symptoms can be challenging, you should not come here or any other advice-giving places with the idea that you can be ‘fixed’. You do not need to be fixed, because you are not broken. There is actually a long list of strengths to having ADHD! You can, however, put systems in place that make navigating the workplace (and life) a little easier.

Whether you’re here for yourself or because you’d like to learn how to support a friend, loved one, or colleague, keep reading to learn Enna’s workplace solutions: to ADHD challenges in the workplace.

The Challenge: Concentration, Focus, and Working Memory

Enna’s Workplace Solutions:

Solution 1: Prioritise Diet and Sleep – Maintaining a balanced diet and adequate sleep is essential for managing ADHD. Prioritise nutrient-rich foods, particularly those high in protein and omega-3 as these are great for the brain and prevent that foggy feeling. Sufficient rest enhances brain function, improving your focus and memory.

Solution 2: Take Regular Breaks – Frequent short breaks prevent mental fatigue, helping you stay focused. Implementing a structured break schedule can improve concentration and memory. Communicate your needs to your line manager and agree on a reasonable break frequency, or negotiate working from home/hybrid working so you can have a little more control over your breaks.

Solution 3: Gamification – Turn work tasks into a game by setting up a point system and earning rewards for completing tasks. Use apps that gamify to-do lists, providing immediate feedback and a sense of accomplishment. This makes tasks more enjoyable and helps maintain focus and productivity.

Solution 4: Try a Dopamine Detox – A dopamine detox involves reducing activities that provide instant gratification, like social media or gaming, to help reset your brain’s reward system. This can improve your ability to concentrate on tasks that require sustained effort. By periodically practising dopamine detox, you may find it easier to maintain focus and work efficiently.

The Challenge: Time Management & Prioritisation

Enna’s Workplace Solutions:

Solution 1: Communicate Your Needs and Request Extra Time – Discuss with your manager how ADHD affects your time management. Emphasise how extra time can alleviate pressure and improve performance in your role, and don’t be afraid to ask for support with prioritising your workload. 

Solution 2: Use Brain Dump and Time Blocking Techniques – Write down tasks to clear your mind, then allocate specific time periods for each task. You can go a step further by categorising the tasks from your brain dump list, and block out time for each category! 

Solution 3: Implement the Pomodoro Technique – Work for 25-minute intervals followed by a short break. This structured approach reduces procrastination and enhances focus, improving productivity. Our Business Development Exec, Matt, loves this method!

The Challenge: Fluctuating Energy Levels

Enna’s Workplace Solutions:

Solution 1: Establish a Routine with Sleep, Exercise, and Diet – We know you’re tired of hearing this, but a consistent routine including regular sleep, exercise, and a balanced diet helps stabilise energy levels and overall mood. 

Solution 2: Opt for Hybrid Working or Working from Home – Flexibility in environment and schedule can enhance productivity and energy management. Explore reasonable adjustments for people with ADHD, and discuss suitable options with your employer.

Solution 3: Take Breaks for Physical Activity – Incorporate short walks or exercise during breaks to rejuvenate and maintain steady energy throughout the day, aiding focus and productivity.

The Challenge: Sensory Sensitivities

Enna’s Workplace Solutions:

For all sensory challenges, communicate with your line manager. The most impactful adjustment is permission to work from home (or hybrid working) as this allows you more control over your environment. If this is not possible, below are some suggestions for each sensory challenge.

Sound: Invest in noise-cancelling headphones or request a quiet workspace.

Light: Use sunglasses or blue light glasses in the office, or invest in an adjustable desk lamp if working from home.

Scents: Request to work in different areas if strong air fresheners are used. Discuss options like moving the air freshener or changing your seating location.

Touch: Use fidget tools or take short walks. Flexible working allows breaks to manage excess energy. Discuss with your line manager the possibility of ergonomic furniture.

Our most important piece of advice: 

These tips are designed, tried, and tested to help you navigate workplace challenges more effectively, but most importantly they are designed to help you build confidence. By incorporating a healthy lifestyle, learning to communicate your needs, having open and honest conversations, and being kinder to yourself, you can feel more comfortable in yourself and your surroundings.

It’s common for neurodivergent individuals to struggle with confidence, both in the workplace and the wider world. Once we learn what works for us, we can begin to break free from the shame or guilt associated with the things that make us different and start advocating for ourselves. If you only take one thing away from this post, let it be this: By advocating for yourself, you advocate for others. 

Our advice and training is written by experts with decades of lived experiences of Neurodiversity. Enna takes pride in providing education and support that can be applied in a real-world context. We never give advice that hasn’t been tried and tested first by our in-house team. Although we are lived experts, we are still learning new things about ourselves and our neurodiversity every day. 

Do you have different processes for managing your neurodiversity at work that you would like to share with us? We would love to hear from you! Reach out to us at hello@enna.org.uk or connect with us on socials @enna.global

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