by Amber Batchelor of Employment Planning and Counselling – Peterborough

Navigating the workplace with ADHD can be challenging, especially as a young professional. When I was diagnosed with ADHD at 22, I had already been struggling in professional roles for over a year. Work-life balance, maintaining interest in some of the more mundane tasks, and avoiding burnout were constant battles. I felt like I didn’t fit in and blamed myself, never considering that I might be neurodivergent.

After my diagnosis and starting treatment, I realized I needed to work with my brain instead of against it. This journey involved extensive research on ADHD, deep self-reflection, and intentional healing. Now, at 24, I’ve made significant progress in embracing my neurodivergence and managing negative self-talk, though there’s still work to be done.

Here are my Top 3 Tips for Managing ADHD in the Workplace

1. Be Your Own Advocate

It’s crucial to advocate for what you need to succeed in your job. Build good rapport with colleagues and management and educate them about neurodivergence and any accommodations that benefit you. This not only sets you up for success but also opens the conversation for others who may need similar support, helping to destigmatize ADHD in the workplace.

2. Prioritize Mental Health

Take advantage of available mental health resources. If you have access to counseling, use it to develop strategies to thrive with ADHD. If professional help isn’t accessible, explore alternatives like books, podcasts, and workshops  about supporting your mental health. Most importantly, don’t hesitate to take mental health days when needed to prevent burnout and maintain work-life balance.

One of my personal favourites is Tracy Otsuka’s book ADHD for Smart Ass Women: How to Fall In Love With Your Neurodivergent Brain.

I read this book soon after receiving my diagnosis, and its self-guided exercises helped me to process my thoughts and feelings, to explore how my brain functions, and to develop strategies to work with my ADHD rather than against it.

What makes this book particularly ADHD friendly is its flexible structure- it’s designed to be read in any order.

In the preface Otsuka encourages readers to start with any chapter, skip sections that don’t resonate, revisit them later (or not), and take breaks without fear of losing track.

Finding a resource like this- filled with practical tools, written in a style that is tailored to ADHD learning preferences, and authored by a woman who has ADHD – was truly game changing for me. Tracy Otsuka also runs a podcast by the same name that is great for people who prefer auditory learning.

3. Destigmatize Coping Strategies

Embrace tools and techniques that help you focus, even if they seem unconventional. Experimenting with work styles to understand your own needs and implementing coping strategies that support those needs is crucial. Here are some things that have helped me:

I use quiet fidget toys or doodle during meetings to manage my sensory needs and engage more effectively with the information being presented.

I offset the distractions of outside stimulation like noise by using tools like earplugs. The brand Loop Earplugs makes some great ones in styles that look professional for use in the office.

When struggling to start a task, I leverage body-doubling—working alongside a co-worker independently to create a sense of accountability. This helps me initiate and maintain focus on challenging tasks.

Additionally, I break down tasks into smaller, manageable pieces and set clear, achievable goals. I support this by writing detailed notes and time-blocking my calendar to keep myself on track.

It’s important to remain flexible and allow yourself to switch focus if your work priorities shift (or if your brain is telling you that you need to take a brain break) to avoid working against your ADHD. By openly using these strategies, I’ve encouraged others in my workplace to do the same, contributing to an environment that is flexible and understanding of diverse work styles.

Implementing these tips has significantly improved my ability to navigate the workplace. They’ve helped me establish systems that maintain work-life balance, prevent burnout, and keep me engaged daily. While I still face some of the same challenges, these strategies allow me to be proactive and mitigate negative impacts on my mental health, work performance, and overall well-being.

Remember, managing ADHD in the workplace is an ongoing process. Be patient with yourself as you discover what works best for you. By advocating for your needs, prioritizing mental health, and embracing coping strategies, you can find your place in the professional world and thrive with ADHD.