If you have ADHD, you probably know the common traits well: impulsivity, inattention or hyperactivity, and a different relationship with organisation and time. In a workplace that isn’t set up for those differences, work can feel much harder than it needs to. It can be disheartening, but you’re in the right place. Below are practical strategies for some of the most common barriers, written by Daniella, Enna’s Marketing Manager at the time of writing, who has ADHD herself.
A note from the author
Sometimes I feel my ADHD has its hands gripped firmly on the wheel while I sit in the passenger seat with no idea where we’re going. People are always surprised to learn I’m only 28 after seeing my CV, because I’ve had so many jobs. Partly that’s ambition, but mostly it’s because it took me a long time to find a job that suits my ADHD.
I’m grateful, because if it wasn’t for my neurodivergence I wouldn’t be sitting here writing to you. It’s opened a lot of doors for me, and I’m lucky to have an employer who is understanding and supportive. If that’s something you’re still working towards, keep reading, and see the end of this post for where to look.
Before the last few years, I’d been depressed, out of work and without much sense of direction. I still get overwhelmed, forget or miss things, and interrupt in meetings (sorry, team, if you’re reading this). These traits can make work harder, but please don’t come here, or anywhere else that gives advice, expecting to be “fixed”. You don’t need fixing, because you’re not broken. There’s a long list of strengths that come with ADHD. What you can do is put systems in place that make work (and life) a little easier.
If you’re here to support a friend, loved one or colleague, these ideas will help you too.
Concentration, focus and working memory
Look after the basics. Eating regularly and getting enough sleep make a real difference to focus and memory for a lot of people with ADHD, me included. I find meals with plenty of protein help me avoid that foggy feeling in the afternoon.
Take regular breaks. Short, frequent breaks stop mental fatigue building up and help you stay focused for longer. Agree a sensible break pattern with your line manager, or ask about hybrid working so you have more control over when you step away.
Turn tasks into a game. Give tasks points and reward yourself when you hit a target. Apps that gamify to-do lists give you instant feedback and a small sense of achievement, which makes dull tasks easier to start and finish.
Cut down instant distractions. Social media and games are built to grab attention. During focus time, put your phone in another room or use an app blocker. Even an hour without notifications can make it easier to stay with a task that needs sustained effort.
Time management and prioritisation
Talk to your manager. Explain how ADHD affects your time management and what would help, such as extra time on certain tasks or support with prioritising your workload. Be specific about how it will improve your work.
Brain dump, then time block. Write every task down to clear your head, then give each one a slot in your calendar. You can go a step further by grouping tasks into categories and blocking out time for each category.
Try the Pomodoro technique. Work for 25 minutes, then take a short break. The structure makes it easier to start, and the regular breaks keep you going.
Fluctuating energy levels
Build a routine. I know you’re tired of hearing it, but regular sleep, movement and meals help keep energy and mood steadier across the week.
Ask about hybrid or home working. Flexibility over where and when you work makes it much easier to manage energy that rises and falls. Have a look at these reasonable adjustments for people with ADHD and talk to your employer about what would suit you.
Move during breaks. A short walk or a bit of exercise between tasks can lift your energy and help you settle back into focus.
Sensory sensitivities
For anything sensory, start with a conversation with your line manager. The adjustment that helps most is often permission to work from home or hybrid, because it gives you control over your environment. If that’s not possible, try these:
Sound. Noise-cancelling headphones, or a request to sit in a quieter area.
Light. Tinted glasses in a bright office, or an adjustable desk lamp at home.
Smell. If strong air fresheners or scents bother you, ask whether they can be moved or whether you can sit somewhere else.
Touch and restlessness. Fidget tools, short walks and ergonomic furniture can all help. Flexible working gives you room to take breaks when you need to move.
If any of this costs money your employer won’t cover, Access to Work may be able to help pay for practical support at work.
My most important piece of advice
These strategies are things we’ve tried and tested ourselves, but their real purpose is to help you build confidence. Looking after yourself, learning to explain what you need, having honest conversations and being kinder to yourself all add up.
A lot of neurodivergent people carry shame or guilt about the things that make them different. Once you learn what works for you, you can start letting that go and speaking up for yourself. And when you speak up for yourself, you make it easier for the next person to do the same.
Got your own ways of making work work with ADHD? We’d love to hear them. Email us at hello@enna.org.
How Enna can help
If you’re looking for an employer who understands ADHD, start with the Enna jobs board, and sign up for job alerts so new roles land in your inbox. Employers who want to support staff with ADHD properly can book our workplace coaching, delivered by specialist coaches for neurodivergent employees and the managers who support them.
