Tips for Coping with ADHD at Work

Attention deficit/hyperactivity disorder (ADHD) is a chronic condition that begins in childhood and continues throughout a person’s lifetime. Unlike the old belief that it disappears once people reach 18 years of age, professionals are aware that people with ADHD will continue suffering from problems in their adult and older aPeople with ADHD are known to suffer from inattentiveness, hyperactivity and impulsiveness in varying degrees. They can also have mood swings and problems with self motivation. The condition can make it difficult to learn in a controlled environment, study, work and perform everyday tasks. For adults, it makes it especially difficult to find and hold a job. Most employers seek candidates who pay close attention to detail, are organized, have the ability to multitask and display keen focus. Unfortunately, most people with ADHD don’t possess these qualities. In fact, they often struggle to:

·         Listen and pay attention

·         Arrive or turn in work on time

·         Get organized

·         Manage time

·         Complete projects

·         Fight procrastination

Fortunately, there are some effective strategies anyone with ADHD can use to thrive in the workplace, many of which are listed below.

Tailor Your Work Life

To optimize productivity, you’ll need to work in a way that benefits you, your boss and your organization. You must play to your strengths while planning for your weaknesses. To achieve this, aim to create a balance that enables you to work comfortably and productively. This could include:

·         Breaking up large or long-term projects into smaller tasks with strict deadlines

·         Creating an alert that signals when you should start working on a task

·         Using a timer that signals when you should end a task or move on to the next one

·         Preventing brain overload by only working on one task at a time

·         Stimulating your brain before the workday by doing some light physical activity

·         Relaxing to improve concentration

·         Asking for work accommodations, such as a quieter workspace

·         Delegating certain tasks to others if you work in a team or with an assistant

·         Asking for specific deadlines that include a date and time

·         Setting aside time for distractions, like answering emails

Get Support

Support from others can go a long way in helping someone with ADHD stay on track. Being a productive employee could mean getting support from colleagues, friends and family or even a psychologist. At work, team up with your manager or colleagues to help you stay organized and meet project deadlines. Your therapist could also help you perform well in your career by working with you to create customized calendars, develop focusing strategies and gain other valuable skills for the workplace. If you are finding it difficult to do this on your own or with help from family and work colleagues, you would benefit seeking help from an ADHD Coach.

Give us a call if you want to talk to Marnie McKay, our mental health therapist / ADHD Coach, who could help you understand more about your ADHD and ways to cope.