ADHD at Your Workplace

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The symptoms of ADHD can be challenging for individuals who are in the workforce. Below are some helpful suggestions for managing your ADHD symptoms during the workday.

Working With ADHD - Limiting Distractions

  • Use earphones, soothing music or other sounds to drown out office noises.
  • Work in uncluttered space, such as a conference room, where distractions are few.
  • Send phone calls directly to voice mail, and respond to them at the same time every day.
  • Write down ideas in a notebook to avoid interruption of the task you are currently doing.
  • Keep a list of ideas that you get during meetings so that you can talk about them more effectively.
  • Perform one task at a time. Do not start a new task until the present one is completed.

Working With ADHD - Organization and Planning

  • Use a tape recorder or take notes at meetings.
  • Write checklists for complex tasks.
  • Use memory triggers such as a bulletin board or a reminder list on your computer for announcements.
  • Learn how to use a day planner to help you keep track of tasks and events.
  • Write notes on sticky pads and put them where you can easily see them.

Working With ADHD - Time Management

  • Use timeline charts to break down large projects into more manageable smaller parts, with due dates.
  • Reward yourself for achieving due date goals.
  • Use watches with alarms or buzzers, daily planners, or computer software with alerts or reminders.
  • Program your computer to beep 5 minutes before every meeting on your calendar.
  • Avoid overscheduling the day by blocking out more time than you think each task or meeting will take.

Talking to your employer about your ADHD

You may decide to tell your supervisor or human resources department about your ADHD. Let them know of ways they can help you manage your ADHD symptoms. For example, sending a list of tasks in an email to help you keep track. Your employer may also be able to provide certain accommodations, like time management software.

You may find it helps to get regular feedback from your supervisor and coworkers to see if there are any areas that you could work on improving with your behavioral therapist or ADHD coach.