A lot of us have learned to survive in the workplace by being impossibly easygoing and pleasant. We’re afraid we’re going to screw up (rejection sensitive dysphoria amplifies these worries), so we think our bosses and co-workers will give us a break if we’re nice enough and go the extra mile. Our ADHD brains might even get a dopamine hit when we show our supervisors that they can count on us, no questions asked — even if it means falling behind on other priorities. These coping mechanisms — which are really self-sabotaging behaviors — are especially familiar to high-performing women with ADHD.

Behind perfectionism lies a self-loathing belief that things must be flawless, or else. In your case, you likely think that doing things perfectly all the time and saying yes to it all is what is keeping you employed. It’s time to start to challenge those beliefs.

[Self-Test: 14 Questions That Reveal Symptoms of Burnout]

Every day, when you start work, write down your priorities. This list becomes your dashboard — your guide through the day. When unexpected tasks or requests come in, refer back to your priority list. If your boss suddenly appears before you with a fire to put out, accept the task while politely asking which task from your priority list should be replaced. If it’s colleagues who come your way for help, kindly tell them that you can add their item to tomorrow’s priority list, since today’s agenda is already planned out.

Getting in the habit of establishing and adhering to boundaries will take time. You’ll be pushed out of your comfort zone and, I hope, see that you can still be a good, productive employee without resorting to self-sabotaging behaviors.

People-Pleasing Behaviors and ADHD: Next Steps

• Free Download: The Eisenhower Matrix for Prioritization
• Read: Simplify Your ADHD Life by Learning to Say “No”
• Read: Rising from ADHD Burnout
• Watch: Work Productivity Strategies for Adults with ADHD

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “Interrupt the Cycle of Self-Sabotage in the New Year” [Video Replay & Podcast #492] with Tamara Rosier, Ph.D., which was broadcast on February 15, 2024.

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Earning my doctoral degree was no easy feat. From navigating social interactions and managing sensory sensitivities to coping with a learning disability, every step felt like a battle against the odds. I came face-to-face many times with imposter syndrome, intrusive thoughts, and task paralysis.

But with unwavering support from mentors and peers – along with my own inner strength and a desire to make a change – this journey ultimately become one of triumph, resilience, and unrelenting advocacy.

[Read: “Could I Be Autistic, Too?” Signs of Autism in Women with ADHD]

A Novel Tool to Improve Workplace Inclusivity

During my Ph.D. research, I became acutely aware of the lack of understanding and support for individuals with invisible disabilities in the workplace and its consequences. Too often, stigma and stereotypes prevent talented individuals from reaching their full potential, leaving them feeling marginalized and misunderstood instead.

Determined to address this issue, I developed a tool for employers called the Workplace Invisible Disability Experience (WIDE) survey. This survey aims to assess the experiences of employees with invisible disabilities in the workplace by shedding light on the challenges they face and identifying areas for improvement. By collecting data and raising awareness, the WIDE survey empowers organizations to recognize and address the barriers that prevent a thriving and inclusive environment.

Advocacy’s Many Forms

Advocacy is not just about raising awareness; it’s also about action. That’s why I took the initiative to establish a disability ERG (Employee Resource Group) in my workplace. This group serves as a platform for disabled employees to come together, share their experiences, and advocate for positive change. Through awareness campaigns, training sessions, and policy initiatives, our ERG works to create more inclusive and accommodating workplaces for all.

Education is another crucial aspect of advocacy, which is why I am committed to continuing to educate and inform others about invisible disabilities. Through speaking engagements, workshops, and training sessions, I aim to dispel myths, challenge stereotypes, and promote a culture of acceptance and understanding.

[Read: How I’m Improving the Workplace for Adults with Autism]

I am most excited to be a speaker at AutisticaPalooza, a multi-day conference that delves into a diverse range of topics by and for autistic women. By sharing my own experiences and insights, I hope to inspire others to embrace neurodiversity and work toward a more inclusive future.

A Transformative Journey

Completing my Ph.D. was just the beginning of my transformative journey of self-discovery, resilience, and empowerment. As I continue to advocate for change, I am driven by a vision of a world where individuals with invisible disabilities are valued, respected, and empowered to reach their full potential. I am confident that together, we can create a more inclusive and equitable world for all.

Autism Advocacy: Next Steps

• Free eBook: The Guide to Autism in Adults
• Read: An Open Conversation with Temple Grandin
• Read: ADHD and Adult Autism – Symptoms, Diagnosis & Interventions for Both
• Read: “A Living Contradiction” Stories of the AuDHD Experience

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Once I left my tiny hometown and moved to the city, I found myself gravitating toward comedy clubs. I very quickly began performing, oftentimes impromptu style, and, less than a year later, I was signed on to a local, all-female comedy show.

I’ve never considered my ADHD brain to be a hindrance in the comedy world. If anything, it’s more like a secret weapon that gives me the upper hand on stage, that magical place where bouncing, bubbling, free-thinking maniacs like us take charge and absolutely shine.

How to Do Stand-Up Comedy with ADHD: Quick Thinking to the Test

The pressure of performing to hundreds of scrutinizing ears under bright lights is not for the faint of heart. Anything can happen. Yes, anything, like forgetting your own jokes, scrambling up lines, dealing with hecklers, doing some crowd work, and stumbling onto topics that weren’t part of the set at all, which often happens for me.

While a large part of stand-up comedy is rehearsing – practicing a set over and over until you’re well-versed enough to deliver your lines, completely memorized (but not showing it) and at just the right timing – rolling with the punches is where your mastery in this craft comes through. Because, as a performer, there are no second chances; you must always be ready to roll with the punches of a one-time-take during a live set.

[Read: LOL! Humor Therapy for ADHD]

Somehow, every time I’m on stage, I manage to fool the audience into thinking that I have my crap together. (Joke’s on them!) How do I do it? With the help of a bulleted list that I keep on stage and occasionally glance at while performing. If I’ve forgotten a joke or scrambled up my lines, potentially disrupting the flow and organization of my set, I look at the next bullet point and find a way, on the spot, to connect the random topic I’ve stumbled upon to the next joke. The list also helps me smoothly skip to the next bit in my set if a joke doesn’t seem to land with the crowd.

It’s in these moments that my ADHD brain actually works best. When I allow myself to shift around freely and think quickly on my feet, my sets tend to feel more authentic, lucid, fluid, and complete.

It’s a big reason I enjoy crowd work. There’s a new crowd to weave through every time, meaning endless possibilities for teasing. Shall I focus on the size of an audience member’s shoes? On the choice of words they used to answer my question? On their unfortunate choice to wear a scarf during the summer or shorts during the winter? Or should I jump through all these choices?

And how about those hecklers? I try my hardest not to “punch-down” as a comedian, but, hey, no one’s perfect! The best thing to do in this scenario is to keep the show light and quickly find a distraction that will satiate the heckler until security can escort them out. No problem for me!

[Read: ADHD Humor Is My Gift and My Curse]

Getting the Last Laugh

Perhaps another reason I gravitate toward a live audience is because performing offers the opportunity to express who I really am and to be truly seen. Sometimes I even feel more like myself when I am presenting or performing on the stage. Because it’s where my brain, funny enough, is free to behave in a way that isn’t always appreciated away from the spotlight.

Stand-Up Comedy and ADHD: Next Steps

• Free Download: The Funny Side of Living with ADHD
• Read: How to Recognize Everyday Humor
• Read: “Are You Not Entertained?”

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

ADHD alone won’t necessarily disqualify you from enlistment. But whether the military is the right environment for you is another question. You’ll have to be honest with yourself about your strengths, challenges, and how well you cope with ADHD, especially without medication. The first step is to conduct lots of research, including learning as much as you can about the military, its enlistment procedures, the service branches and roles within them that appeal to you, and the pros and cons of military life. Even if you’re set on joining, it’s a great idea to set the foundations for success well before applying.

Can You Join the Military If You Have ADHD?

In the Department of Defense’s (DoD) current guidelines, ADHD disqualifies an applicant from military enlistment if they meet any of the following conditions:

• A recommended or prescribed IEP, 504 Plan, or work accommodations after age 14
• A a history of comorbid mental disorders
• Use of prescribed ADHD medication in the previous 24 months
• Documentation of adverse academic, occupational, or work performance due to ADHD

Applicants with ADHD who meet any of the conditions listed above need a medical waiver to be able to join the military. That being said, DoD guidelines are just that — guidelines — and each branch of service (and even some divisions within them) has its own policies, processes, and approaches (formal and informal) for managing medical waivers and enlistment. Successfully obtaining a waiver, therefore, is not exactly a clear-cut process.

[Learn More About the Military Medical Waiver Process for ADHD Here]

DOD guidelines should not discourage anyone from trying to enlist. Changing perceptions and recruitment challenges, for one, appear to be driving the military to revisit guidelines around mental health conditions like ADHD and to potentially loosen restrictions around enlistment. That may explain why, in 2022, at least 1 in every 6 military recruits was granted a waiver to enter service — the highest percentage in at least 10 years — according to a report by Military Times.

Benefits of Joining the Military: Pros, Cons, and Other Considerations with ADHD

ADHD is probably more prevalent in the military than you realize. In 2018, more than 41,000 active service members had an ADHD diagnosis, according to a study that looked at medical data among service members in a five-year period.¹

Be sure that you understand the pros and cons of joining the military in relation to your personal preferences and from an ADHD perspective.

[Read: Uncle Sam Wants You! (Maybe)]

• Military benefits: From educational benefits and home loans to job skills training and salary stability, the military helps many people stabilize in early adulthood and prepare for the future. But there are penalties for irresponsibly handling these benefits. You’ll have to pay back granted educational funds if you don’t complete or pass a course, and homes can be repossessed if loan payments aren’t managed, for example.
• Travel: A career in the military can take you around the country and the world. But that doesn’t mean you get to choose where to go or when.
• Specialized opportunities: The military offers training in unique and exciting fields like intelligence, linguistics, airborne operations, and more. Some of these fields provide a healthy outlet for thrill-seeking, high-energy risk takers. Another ADHD pro: If you find a field you love, you can pour yourself into it completely. Trainings and jobs, of course, may be rigorous and stressful, especially if you struggle with focusing and concentrating. Being in a stressful environment for too long can also cause chronic stress and impact mental health.
• A structured environment: A disciplined, predictable environment may help you thrive. Then again, it may be difficult for you to adjust to an environment that offers little flexibility regarding when and how things happen.
• Opportunities to develop life skills. You can gain and sharpen organization, problem-solving, leadership, and time-management skills in the military. If you’re a creative, out-of-the-box thinker, this trait will come in handy here and in other aspects of military life.
• Working with people: Speaking of life skills, the military is unparalleled in its success training individuals to work in a team and be part of a close-knit group. But positive social encounters may not be a universal experience, especially for individuals who struggle socially due to ADHD and emotional dysregulation.

So, Should I Join the Military? Questions to Ask Yourself & How to Prepare

The main question you should ask yourself is, “Is the military an environment in which I could thrive?” If you see more cons than pros in the list above, the military may not be a good fit for you. But there are other questions to consider:

1. Am I able to function without medication? Enlisting in any military branch while actively taking ADHD medication is not possible. That’s why many individuals stop taking medication at least 24 months before attempting to enlist. (Again, not all branches have the same approaches; the Air Force, for example, has been known to consider waivers for applicants who have been off medication for at least 15 months.) Take an honest look at your symptoms and how you currently manage ADHD. Military attrition rates may help you understand what’s at stake, as service members with ADHD have higher drop-off rates than do members without ADHD.²

A note on ADHD treatment during active service: As a clinical psychologist in the Army, I can only speak to procedures in this branch. That said, in the Army, it’s possible to receive an ADHD diagnosis and treatment during active service. Commencing treatment, especially stimulant use, may require other role-, training-, and/or division-specific considerations. An Army service member who is treating ADHD with stimulants, for example, may need a waiver to continue to perform certain functions.

2. If I meet any of the disqualifying criteria, what is my plan to demonstrate readiness and improve my chances of obtaining a waiver? If you’re set on stopping medication leading up to enlistment, do so in consultation with your doctor. At the same time, seek out non-pharmacological ways to manage your ADHD (and other conditions, if applicable), like therapy, coaching, and support groups. As you wait to be off medication for the recommended time, consider taking classes, developing technical skills, and taking on or continuing a job. Take the appropriate time — even if that means years (check your preferred branch to see age limits to enlist in active duty) — to demonstrate stability and make a strong case for yourself.

3. How can I set myself up for success in the military?

• What kinds of jobs would be a good fit for me? Do your research and talk to recruiters about the jobs best suited to your strengths and interests. Look into the job environment, too — would you prefer a sedentary job, or something that allows you to be more active?
• How well do I cope with stress, and what strategies can help me? Given ADHD’s overlap with stress, anxiety, and depression, it’s absolutely critical to develop coping skills, especially before entering a stressful environment. From deep-breathing exercises and positive self-talk to journaling and engaging in hobbies, there are many effective ways for dealing with frustration and overwhelm. Be sure to pay attention to your nutrition, exercise, and sleep habits, too. Foster resilience: adopt a problem-solving, growth mindset; practice asking for help; express gratitude and compassion; actualize your dreams by committing to your goals.
• How can I enhance executive functioning? ADHD impacts executive functions — the mental processes that allow us to plan, organize, focus, prioritize, and achieve our goals. You can support EFs in key ways, like breaking large tasks into smaller steps, using visual aids to jog memory, setting reminders, using checklists, having dedicated spaces for items, creating routines, and other methods that will be useful during service.

Remember: You Have Options

With the right planning and preparation, thriving in the military with ADHD is absolutely possible. But if you determine that joining the military isn’t the right path for you, there are other careers that may still allow you to be involved in the military. The DoD employs 950,000 civilians across its many agencies in multiple disciplines and around the world. Click here to learn more about DOD careers for civilians.

Joining the Military with ADHD: Next Steps

• Read: Can You Join the Military with ADHD?
• Read: “I’m a U.S. Army Aviator — and I Have ADHD and Anxiety.”
• Read: The Case for (Working, Maturing) Gap Years

The content for this article was derived, in part, from the ADDitude webinar titled, “Can You Join the Military with ADHD? What Hopeful Service Members Need to Know” [Video Replay & Podcast #457] with Brandi Walker, Ph.D., which was broadcast on June 1, 2023. The views expressed in this article are those of the author and do not reflect the official policy or position of the Department of the Army, Department of Defense, or the U.S. Government.

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹ Sayers, D., Hu, Z., & Clark, L. L. (2021). The Prevalence of Attention-Deficit/Hyperactivity Disorder (ADHD) and ADHD Medication Treatment in Active Component Service Members, U.S. Armed Forces, 2014-2018. MSMR, 28(1), 9–14. https://health.mil/News/Articles/2021/01/01/Prevalence-of-Att-MSMR-Jan-2021

² Sayers, D., Hu, Z., & Clark, L. L. (2021). Attrition Rates and Incidence of Mental Health Disorders in an Attention-Deficit/Hyperactivity Disorder (ADHD) Cohort, Active Component, U.S. Armed Forces, 2014-2018. MSMR, 28(1), 2–8. https://health.mil/News/Articles/2021/01/01/Attrition-MSMR-Jan-2021

Adults with ADHD stand to benefit uniquely from ChatGPT as an executive function tool. For one, it’s a helpful resource for overcoming procrastination. Anna, a reader from New Zealand, said she uses AI “to get a first draft done of some writing. It needed a lot of improvement, but it was great for getting me over that first hurdle.”

Lena, a reader from Florida who has autism and ADHD, celebrates AI for its ability to help neurodivergent people with communication skills. “Having the scripts to be able to communicate effectively is so important. ChatGPT can help us hash things out so that we feel more prepared, comfortable, and confident in communicating with others.”

AI chatbots can also help adults with ADHD stay organized and productive. Ask it to:

• Create an easy dinner recipe from a list of ingredients you have in your kitchen
• Draft an email response to your colleague with a professional or friendly tone
• Summarize the notes you took during a work meeting or class discussion
• Develop a customized weekly schedule based on your family’s commitments

[eBook: Getting Things Done with Adult ADHD]

Tread lightly; AI makes mistakes and sometimes shares false information. Still, the ability to hand off or get assistance with a wide range of daily responsibilities can save you time, money, and stress. Check out the ways ADDitude readers are using AI chatbots at work and at home, below. Remember to be specific and add plenty of context in your own prompts, and try rephrasing if the chatbot doesn’t understand your question.

How to Use ChatGPT, According to ADDitude Readers

“As a teacher, I used ChatGPT for suggestions on what to say on report cards.” — Natalie, Indiana

“I’ve used ChatGPT to help translate medical test results to plain English.” — An ADDitude reader

“I’ve asked it to give me an activity schedule for our kid’s summer break with places to visit in our area.” — Jean, California

“I had [AI] help me write a stressful work email so I didn’t have to fight as hard to find the ‘right’ words. I also had it help with rewording some overly complicated paragraphs to make a report more streamlined.” — Tina, Massachusetts

[Read: How to Take Better Notes in Meetings]

“I searched for how to say something in ‘teen language.’” — Jennifer, Colorado

“I used HeyPI to help calm me down and found it very helpful.” — Karen, South Africa

“AI tools have helped make my writing more concise. I’ve also used AI to get me started on letters of recommendation and as a tool to break down larger tasks into smaller ones. Goblin Tools is amazing for this.” — Paul, New York

“When I developed my website, I wanted to use terminology that would attract potential clients. ChatGPT was helpful in giving me a draft starting point.” — Katrina, Washington, D.C.

“I’ve only used it to write weird stories about topics like: ‘What do you think a dolphin would have to say about humanity?’” — Eileen, Pennsylvania

“I used it to help write my resume. Best resume in 25 years. [AI makes it] easy to cater to the job posting and produces simple, straightforward text rather than ADHD brain ramble. I can’t wait to learn more!” — A., Canada

“[I use it] to talk to someone and not have to worry about saying something wrong.” — Derek, Canada

“I do not have ADHD but my husband does, and he uses ChatGPT frequently in his work as a product designer. He showed me how to use it, and I immediately grasped how enormously helpful it could be for our 15-year-old daughter with ADHD who has a lot of trouble starting assignments. She uses the chatbot to ‘talk it out’ — as if it were her tutor — and then has no problem editing the results into something uniquely hers. After showing her how it works and seeing how she uses her judgment to filter the results, I have no problem with her using it as a tool and feel that it could be an incredible help for kids with ADHD.” — An ADDitude reader

“My brain is very strong on visual processing, but I live and work in a world where language is the primary tool of communication. Therefore, I use ChatGPT to generate language output suggestions in order to speed up some of my mandatory tasks. In professional contexts, this includes summaries of meeting notes or phrasing parts of articles and blog posts. At this point in time, my prompt engineering skills — in combination with the workings of ChatGPT — only generate limited valuable output, but I expect this to improve over time.” — Lene Marie, U.K.

Executive Functions Tools for ADHD Brains: Next Steps

• Download: The Eisenhower Matrix for ADHD Decision-Making
• Watch: Strategies to Externalize Time, Memory, Motivation
• Read: Quirky Productivity Hacks to Conquer Boredom

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

I recently researched employer branding to better understand employer and corporate perspectives. However, it also gave me valuable insights into why the quest for the perfect job seems so elusive for people with ADHD.

Employer branding is essentially a corporation’s dating profile: It makes the company as appealing as possible for the talent it wants to attract and hire. It works like a magnet in traditional haystack recruiting, effectively pulling the needle to the recruiter, saving them time and resources searching through the rest of the hay to find it. This streamlines their hiring process as strong candidates who are also a good cultural fit are already interested and engaged with the brand. It’s the business version of a low-cut top and great hair, promoting an appealing image of the company and its culture, or “personality,” and what your work life could be like if you join them.

Chasing Another Dream Job with ADHD

Employer branding is both catnip and kryptonite for people with ADHD.

We can’t help but chase the dream job and career. We are eager to buy into the company’s brand image and idealize belonging there; to be happy in our work, with a good wage and benefits package to do something we love in a place where we feel wanted, respected, understood, and financially and socially secure. It doesn’t matter if we’ve never heard of the company or if the industry’s tanking; we view our jobs as a new adventure packed with potential, and we’re excited to make a difference. Once we’re in, we’re all in — until it starts to go wrong.

One minute, we’re super happy to finally find a ‘work home,’ and the next, we’re left feeling like something’s a bit off. People with ADHD are genuine, loyal, hard-working, open, adaptable, (far too) honest, and often socially dependent yet oblivious creatives who think differently from our non-ADHD peers. We’re genuine gold dust but with a slight catch. We make mistakes that look careless but aren’t, do things a peculiar way, and miss details (like the boring bits of the job description!). Sometimes we miss deadlines and details others deem obvious and communicate in a funny way, especially when we feel overwhelmed and don’t realize it.

[Free Download: 8 Dream Jobs For Adults with ADHD]

We make these little ADHD mistakes early on, and then we overthink every single one of them because we really care about doing good work and take great pride in it. The shame is a big blow, and we care so much that sometimes it can drive us mad. We lose sleep, and our ADHD symptoms spike, especially over unavoidable critical feedback, which we don’t always know how to react to or process in the moment. So, we do our best to adapt, or we overcompensate.

Ultimately, we get hurt — a lot — during our careers, especially when our ADHD mistakes add up. We have a higher rate of getting fired than people without ADHD. Sometimes, we’re just the wrong fit for a job, but our brains, which are primed on strong emotions like pain, rejection, and joy, blame ourselves for the mismatch. This forces us into a constant internal feedback loop fraught with negative thinking.

Debunking Employer Branding

Like most images of pretty people on social media and dating profiles, employer branding doesn’t tell the whole truth. It’s the image that the corporation genuinely aspires to and wants us to see in an attempt to build a relationship that creates loyalty and excitement even before the first interview.

The truth is that large organizations are run by a mixture of people with different attitudes, agendas, backgrounds, and images of what makes a respectable professional or a creative. Trying to meet that ambiguity can make us feel like we’re a bogart from Harry Potter, whirling and morphing every time we receive feedback until we finally turn into a balloon, whiz around the room, and retreat to the safety of our dark little cupboard. It’s exhausting, as is the unrealistic pressure we put on ourselves to be ‘perfect’.

[Free Download: How to Figure Out Your Career Calling]

So, when we encounter this seductive employer branding, with its beautiful blonde hair and gorgeous smile, we must understand that it’s as genuine as any other social media post or dating profile. But it’s also written by a good person genuinely trying to give us what they think we want too.

Of course, after the toil of job hunting, it’s natural to feel enamored by a new position. But just as we need to manage our expectations in any new relationship, we need to take a step back during the first few months, stay neutral, remember ourselves, acclimate to the job, and understand that the people we work with and for are only human. They, too, have flaws.

But don’t give up hope.

There’s a real person behind every job advertisement who is probably confused about what they want, just like you. Ultimately, they only want what’s best for their team, to hire someone they can rely on and work with, who makes a better future for them and the company. Someone they can be proud of. We have to trust that they see us for who we are, and until then, we have no choice but to get up and try again until we find that perfect fit.

Good luck.

Navigating Employer Branding: Next Steps

• Read: “Job Hunting Triggers My RSD”
• Learn: Nail Your Job Interview: 3 Strategies for Neurodivergent Applicants
• Download: ADHD Blueprint to Help You Find Your Passion
• Watch: “‘Invisible’ Disabilities at Work: How to Foster Neurodivergent Advocacy and Acceptance”

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

These struggles continued into adulthood. At work, I was often reprimanded for spending too much time on one task and ignoring others. The first time I heard about autism or ADHD was in a college psychology course. I was a mother of a two-year-old and realized that the indications seemed to describe my child. Through his diagnosis of autism, I learned of my own.

An Unforgiving Workplace

I continued to learn about my diagnosis of autism after experiencing an unforgiving workplace that both shunned and exploited my differences. In one job, I was tasked with identifying stored materials and keeping correct records. My attention to detail found mistakes in others’ record keeping. Instead of being praised for this, I was written up for taking too much time in my section and purposely looking for colleagues’ errors.

[Watch: An Open Conversation with Temple Grandin – Autism Expert, Author, and Scientist]

At another job, my peers and I were asked during meetings to bring up ideas for improvements. After suggesting a few ideas, I was later pulled aside by my manager and told I needed to know my job better before speaking up.

Making a Difference

I’ve talked with other neurodivergent workers who had experienced similar issues in their organizations. I did not want my own children or others to endure this, so I asked: How can I make a difference?

I studied and became an industrial organizational psychologist and just finished my dissertation for a Ph.D. This career field helps organizations learn to improve the people component of the workplace and celebrate the strengths of employees with ADHD, autism, and more.

I found where my difference could make a difference!

Autism in the Workplace: Next Steps

• Download: What to Ask Yourself to Find the Perfect Job
• eBook: The Guide to Autism in Adults
• Read: Key Questions to Ask in an Interview to Gauge Diversity, Equity & Inclusion
• Read: “Masking Is Another Undue Burden for Neurodivergent Women at Work”

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Paul Nussbaum held and lost a series of jobs in his 20s and 30s. Over the past 15 years, he has settled into a combination of a handyman business and seasonal employment with Ascendigo, the sports program based in Colorado for children and adults with autism.

Both Anne and Paul were diagnosed with autism in adulthood. “Being diagnosed at age 40 with autism after a long, hard struggle with employment, academics, and major communication and social issues, the light bulb went on,” Paul said. “I learned about autism and found there is a huge population, just like me, with the same struggles.”

[Get This Free Resource: Autism Evaluation Checklist]

In Northern California, the Autism Job Club has begun to chronicle and detail the professional journeys of its members over 40, including their experiences and advice for younger workers. And though many members experienced multiple job losses in the first decade or two of working, that’s rarely the full story. Over time, many have found their niche in the job market — thanks, in large part, to maturity, an acceptance of workplace protocols, and finally finding a skill fit.

For most, finding that fit takes patience and persistence. After decades in food service (including five years of making lunches in a children’s autism program), Sarah Howard, 51, earned a degree from Cal State University, Stanislaus, in geography in 2020. The following year, she obtained a remote work position as an Apple Junior GIS technician, but within four months she and her employer decided “it wasn’t a good fit.”

“It was a very dry job, and I am way too extroverted for a remote work like that,” she said. Currently she is volunteering at Learning Quest, an adult literacy program, and pursuing a Master’s degree in non-profit management.

Mark Romoser, in his late 50s, has a degree from Yale. He held jobs with disability advocacy groups for 15 years, before being laid off in 2016. He currently works 10 hours a week at a high school for neurodivergent students and hopes to get back into the advocacy field.

[Read: How to Gauge Diversity, Equity & Inclusion — Key Questions to Ask in an Interview]

These stories echoed true for members of the Autism Job Club during a recent virtual meeting. An older parent spoke of her son, 47, and his job journey: “When he was in his 20s he wanted to be an animator, and but was not able to get a job at that. He then tried other fields, such as auto mechanic and assembler in a motorcycle dealership, and was not able to hold a steady job, mainly due to social and performance pressures. He does drive, and about 10 years ago began volunteering with a paratransit service and Meals on Wheels. He subsequently obtained his Class B license and secured full-time employment driving a paratransit bus. He has been employed there for more than 7 years. He enjoys the job and is good at it, and the riders like him. It took a long time, but he finally found a role.”

It’s never too late for adults with ADHD, autism, or other learning differences to find their perfect career fit — regardless of discouraging earlier job disappointments. The strategies for job placement later in life include the following:

• Utilize the free resources available through the vocational rehabilitation and disability services agencies in most states. Most states have two separate agencies of vocational rehabilitation and developmental disabilities, and many neurodiverse adults take advantage of resources available through both. As a job seeker, you cannot leave your job search to these agencies, but you should utilize their resources in a partnership effort.
• Utilize the business networks of family and friends, and networks of the extra-governmental neurodiversity groups. Don’t ignore the online job listings, but these are usually very competitive. Personal contacts and referrals still are the best lead into a company.
• It’s a numbers game; plan to apply for 40 to 50 jobs, not 4 or 5. When I started in the employment field in the late 1970s, I would recommend applying for at least 4 to 5 jobs. Now I recommend applying to 10 times that number. The competition for nearly all jobs has gotten much higher over the years.

Most of all, don’t try to do it alone. There is an infrastructure of governmental and extra-governmental resources to which you are entitled to and should draw on.

Career Advice for Autistic Adults: Next Steps

• Free Download: What to Ask Yourself to Find the Perfect Job
• Read: 5 Hallmarks of a Neurodivergent-Inclusive Workplace
• Read: A Guide to ADHD and Adult Autism

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Here are three novel strategies to help applicants with ADHD nail any job interview:

Job Interview Strategies

Connect with stories.

When you’re asked, “Tell me about yourself,” engage the interviewer with a story about how the trends in your life relate to your career. For example, you might say, “I am a voracious reader. I love to learn, whether it’s about volcanoes in Hawaii or economic liabilities in Spain. This has served me well in work because I learn new things quickly, thanks to my insatiable curiosity.” Other areas of focus could include your lifelong commitment to community service and how that is reflected in your service leadership, or how being well-traveled has given you a unique perspective of different cultures in multinational organizations.

[Read: Great Job! A Career Happiness Formula for Adults with ADHD]

Even the answer to, “Walk me through your résumé,” can be told in a story, focusing on why you moved to a job, what skills you gained from that job, and how you moved to the next job. For example, “I started my career at Company A as a copywriter, where I honed my skills of informative writing and learned how to turn complex concepts into simplified narratives. After three years, I wanted to move into the tech space. A former colleague who moved to Company B recommended me for a more senior position. There, I was able to expand my scope to video scripts, emails, case studies, social media, and sales collateral. I’m talking with you because I’ve always been a fan of [name of company] and I am interested in moving into a leadership role. I was intrigued when you reached out about/posted a job that would allow me to manage and lead a team.”

Showcase Skills with CARL.

Highlight your skills and show how they can transfer from one job to another. Write down five accomplishments that are relevant to the new job using the CARL method, which stands for:

• Context: What was the business issue?
• Action: What action did you take and how did you align stakeholders?
• Result: What was the result of your action?
• Learning: What did you learn? What went perfectly and what would you do better next time?

[Read: 16 Good Jobs for People with ADHD]

Consider writing stories about solving a problem, aligning stakeholders, influencing someone to think differently, working with difficult personalities, and helping other employees.

Get a Confidence Boost by Rehearsing.

Interviewers’ attention spans are short; therefore, keep all stories under two minutes. Practicing out loud will help you feel confident that you can answer questions succinctly while conveying how you will bring value to the company.

Job Interview Strategies: Next Steps

• Download: Your Free Guide to Choosing Your Best Career
• Free Resource: What to Ask Yourself to Find the Perfect Job
• Read: ADHD Work Stories — The Jobs You Love and Loathe
• Read: Help Wanted? How to Get the Accommodations You Need at Work

Marlo Lyons is a certified career coach and strategist and the award-winning author of Wanted—A New Career: The Definitive Playbook for Transitioning to a New Career or Finding Your Dream Job.

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Managing expectations at work is a juggling act. It requires planning, prioritizing, communication, and other skills that are already challenging on their own for many individuals with ADHD.

Are you already feeling overwhelmed at work? Or are you feeling inspired to take on more? Either way, this guide to help you understand, set, and meet expectations at work from start to finish.

1. Determine and Clarify Expectations

Many of us show up to work with only a vague sense of what’s expected of us. This is where the problems around getting things done start.

• Double check your understanding of expectations for tasks that you’re asked to perform — regardless of how long you’ve been in a role. As you prepare your questions, think about the gray areas of your job. They’re where you tend to run into problems.
• If you’re offered a new project, don’t accept it immediately. Prepare a list of questions about that project’s requirements. What’s the timeline? What results are expected? Get rid of any uncertainty before you say yes. If you’re asked to give a presentation, for example, ask about its desired format and length. You should also ask about any procedure you should follow (like templates, logos, fonts) and about takeaways, draft deadlines, and so on. Save these questions as a template for future projects.
• Develop a system for documenting expectations. Save and file them so you can refer to them (without relying on memory). Do not wait for or rely on someone else’s meeting notes.
• Use this handy script to ensure you’ve gotten the expectations right: What you want me to prepare for you is [service/product/result] with the following [parameters] by [deadline]. Is this correct?

2. Review and Negotiate Expectations

How will expectations around your prospective project fit with your current workload? Figuring this out will take time and thought.

• Before you say yes, buy yourself time to think. Use a script like, “Let me check my projects before I commit to this. I want to make sure I meet your timelines.” Be sure to include a reasonable time frame in which you’ll follow up.
• Make an appointment with yourself to review the project. Block enough time to compare its requirements in relation to your current projects. Tentatively plot the new project’s milestones onto your calendar.
• Triple your guesstimates if you have never done a similar project and have no clue how long its tasks will take to complete.
• Negotiate new timelines. Taking on the new project may mean reprioritizing your current projects. Be prepared to negotiate alternative timelines for those projects too. If there are any events that may affect deliverability on the new or existing projects, say, “I’m thinking the timelines will be okay as long as [event] doesn’t happen. And if it does, I’ll let you know.”

[Get This Free Download: How to Manage Your Time at Work]

3. Meet Expectations and Deadlines

Even with the clearest expectations, things can get tangled up in execution. Procrastination, distractions, and/or executive dysfunction can all get in the way.

Create a Work Plan

• Identify up to three significant tasks to do per project per week. Don’t worry about identifying all project tasks for upcoming weeks. That’ll eat up lots of time, and tasks are likely to change.
• Timebox the week’s tasks into your calendar. With timeboxing, you get a specific amount of time to work on a task. You move on to the next item once time is up, even if you haven’t finished. This strategy ensures progress. It also helps you avoid overthinking your work and procrastinating. As you timebox, factor in transition and buffer time to manage the unexpected.
  • How to get started with timeboxing: Develop time estimates based on your current work patterns. Then, time yourself and compare your estimates to reality. Even if you realize you need an extra hour for a task, do not continue working on it past its scheduled time. You’ll allow for that extra hour as you timebox tasks for the following week.
• Account for your energy patterns and the nature of the tasks as you arrange your calendar. If you’re most alert in the morning, for example, schedule your tough, deep-thinking tasks for that time of day. Some tasks are harder than others because they demand focus or because you don’t like them. Before starting a challenging task, tackle a short, easy task to kickstart your brain.

Create Interruption-Free Zones

• Eliminate distractions from your work area. Get rid of desk clutter and materials for competing priorities.
• Prevent interruptions. Announce uninterrupted time by showing yourself as “busy” on your work calendar. Give friendly but firm notice. Say, “From [time frame], I need to work uninterrupted. Please come back/call back later. If you need to reach me, send me an email instead.”
• Prepare a script to deal with interruptions. Say, “I’d love to talk to you right now, but I’m focused on this project, and I don’t want to lose my flow. How about we talk at [new time]?”
• Don’t switch gears. If inspiration strikes in the middle of a task, write your thoughts in a catch-all document. Then get back to the task at hand.

Maintain Momentum

• Inject interest, novelty, competition, and/or urgency into the task. Novelty, for example, could be a temporary change to your work environment.
• Body double. Working in the live or virtual presence of others (i.e., body doubling) is an effective tool for many people with ADHD.
• Decrease decision fatigue by maintaining routines and habits. Instead of wondering when to check your emails, commit to doing so at 9 a.m., 12 p.m., and 4 p.m.
• Practice extreme self-care and stress management. You are only as productive as your brain allows you to be.

[Read: DIY ADHD Accommodations for Your 9 to 5 Job]

Communicate Progress

• Plan regular check-ins. Share your project’s status with your supervisor, client, or colleagues.
• Report. At the end of each week, email a bulleted list of project status. Share what’s done, next steps, and any snags you’ve hit (along with solutions and contingency plans).

Aim for Excellence, Not Perfection

• Perform only to the accepted standard. Do only what you’re asked to do. This doesn’t mean you deliver sloppy, shoddy work. Perfection isn’t real, and striving for it will only eat up time, skew expectations, and reduce productivity.

Managing Expectations at Work: Next Steps

• Free Download: 5 Powerful Brain Hacks for Focus & Productivity
• Read: An ADHD Cheat Sheet for Effective Workplace Communication
• Read: Popular Productivity Advice That Torpedoes the ADHD Brain

The content for this article was derived, in part, from the ADDitude ADHD Experts webinar titled, “GTD @ Work w/ ADHD: How to Set Expectations, Meet Deadlines & Increase Productivity” [Video Replay & Podcast #431] with Linda Walker, PCC, which was broadcast on November 15, 2022.

CELEBRATING 25 YEARS OF ADDITUDE
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From writing emails to running meetings, hone in on effective workplace communication with these tips.

How to Communicate Effectively at Work

1. What’s Your Message?

• Before you discuss or meet, think. Who is your audience? What do you want your audience to take away? Do you want to update your audience on a project’s status? Do you need to notify them of a change or a problem?
• Identify a call to action. You want your audience to do something with the information you’ve provided. Otherwise, why are you communicating? Examples of call-to-action words and phrases include the following: review; provide input; approve; make a decision; plan; and create.
• What does your audience need to know to act on your call to action? If you’re guilty of verbal diarrhea, plan out, refine, and rehearse your message. Avoid repeating information your audience already knows.
• What’s the best way to communicate your message? A meeting? An email? A quick phone call?

2. Deliver the Message

Email Writing Tips

Clarity and brevity are key to effective emails. In this information-overload era people won’t hunt for your message.

• Write a clear subject line that includes the following:
  • the subject
  • [CALL to ACTION], if any
  • deadline, if any
  • Here’s a sample subject line: [DECISION REQ’D] Project ABC Supplier Decision by Nov. 16, 2pm ET
• Succinctly lay out information in the email body.
  • Start with the call to action. Write, “I’m sending you this because we need to make a decision about [x] by [time].”
  • Only provide relevant information. No more than five sentences is the rule of thumb. Of course, the length will depend on the subject matter.
• Make your email scannable.
  • Assume readers will skim your message. Bullet points help guide the reader and encourage brevity on your part.
  • Use subheads to group information.
  • Highlight, bold, and/or underline essential text.
  • Use spacing to break up blocks of text.
  • When applicable, provide options and next steps in numbered form.

3. Run Effective Meetings

• Create and select the best conditions to promote focus.
  • Eliminate all possible distractions. Avoid meeting at a busy cafe or even a busy corner of the office, for example, if noises distract you.
  • Plan to meet when you’re calm and alert. Don’t meet during the most stressful part of your day or when you’re tired and losing focus.
• Prepare a timed agenda to keep the meeting on track and moving forward.
  • Include relevant and helpful background information in your agenda. Bring supporting documents if necessary. Copy attendees on the information if it’s a large meeting.
• Plan to take notes.
  • Record the session for easy reference. You can create a transcript out of the audio file, though many tools today allow for transcription generation in real time as a recording is in progress.

[Read: How to Get Along with Work Groups]

• Lead the meeting with the call to action and the “why.”
  • Come ready with a list of potential solutions to achieve the call to action.
• Plan for questions and objections.
  • Expect concerns. Proactively think of resolutions. Consider pulling more data, providing updated project deadlines, addressing measures taken to avoid problems, etc.
  • Be curious about others’ perspectives and motivations. Listen to their words; don’t use their speaking time to think of a response. Ask the speaker to share specific examples if you need them.
  • Give yourself time to respond to tough questions. If you struggle to get your thoughts out in the moment, say, “That’s a good point. May I have some time to think about this and get back to you?” Pausing is fine; it’s way better than blurting out a response and it shows the other person that you care enough to develop a thorough answer.
  • Paraphrase to show the other person that you understand what they are saying. Say, “What I understand from what you said is [x]. Is that correct?”
• Plan how you’ll deal with negative emotions.
  • Use scripts to pause the action. Say, “I need a moment. Can we take a 5-minute break so we can collect ourselves?”
  • Practice simple breathing exercises. Even taking a few deep breaths is enough to bring calm.
  • Keep a list of positive affirmations to tell yourself in the moment. Say, “I focus on solutions rather than problems.” and “I am in control of my emotions. I choose to respond with grace.”
• Record decisions and outcomes. Restate next steps, responsibilities, deadlines, and other important information that came from your meeting.

Communication in the Workplace with ADHD: Next Steps

• Free Download: 10 Rules for ADHD-Proof Productivity at Work
• Read: Where Focus, Fatigue, and Fidgeting Meet
• Blog: “Did I Overshare by Telling My New Co-Workers That I Habitually Overshare?”

The content for this article was derived, in part, from the ADDitude ADHD Experts webinar titled, “GTD @ Work w/ ADHD: How to Set Expectations, Meet Deadlines & Increase Productivity” [Video Replay & Podcast #431] with Linda Walker, PCC, which was broadcast on November 15, 2022.

CELEBRATING 25 YEARS OF ADDITUDE
Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

But how do you truly and fairly gauge a company’s dedication to diversity, equity, and inclusion? Your interview with a prospective employer can reveal important information about the company’s climate, culture, and attitudes toward neurodivergent talent and inclusion in the workplace. If you’re interviewing for a new job, be sure to ask the following key questions to understand if the company welcomes and harnesses the strengths of all kinds of people.

1. What types of training does this organization complete, and how often?

Does the company participate in workplace neurodiversity training and other diversity, equity, and inclusion programs? Does it have diversity and inclusion teams? The company’s mission and/or vision statements on its web site may also offer insight into its attitudes and efforts around hiring and nurturing neurodivergent talent.

You can also ask how the company gauges its culture and climate (including stigma) around invisible disabilities. Ultimately, organizations need hard data to truly uncover strengths and weaknesses in their policies, and to be kept accountable on diversity, equity, and inclusion efforts. There is a dearth of tools available to help organizations gather empirical data on this front, though researchers are working to fill the gap.

2. How does this company support personal differences?

It’s a good sign if a company understands that no two employees are the same — in personality, workflow, point of view, and other ways including and outside of neurodivergence. This attitude is often reflected in the workplace’s policies and priorities around employee wellbeing, work-life balance, flexibility, and other aspects of company culture. (Be sure to ask about all of these during the interview.)

[Read: Fostering Neurodiversity in the Workplace — Strategies for Employers and Employees]

3. How receptive is the company to new ideas, different perspectives, and change?

Seek out neurodivergent employees who perceive the world differently and ask them if the company is stuck in its ways or truly interested in evolving.

4. What kind of flexible working environments does the company support?

If the position you’re applying for requires you to be in an office, get a sense of the physical work environment. Will you have your own office or space? Or will you work in an open-plan office? Are there spaces you can use if you need more or less stimulation? How does the company respond to requests for adjustments and modifications to the working environment, like an employee’s use of headphones to block noise? You know yourself best, so be sure that the work environment is one that enhances productivity or can be adapted to suit your needs.

While the Americans with Disabilities Act (ADA) requires employers to provide reasonable accommodations to employees with disabilities, this question will also help you understand how open and proactive the company is in ensuring that employees feel comfortable and productive at work.

5. Are employees required to attend workplace gatherings?

Workplace events can be uncomfortable for many neurodivergent employees, especially for autistic individuals. This is often because of masking — the exhausting act of hiding identifiers of one’s condition to appear neurotypical. Even if workplace events aren’t mandatory, ask how the company feels about employees who do not attend these social events.

[Read: Is ADHD a Disability? Your Legal Rights at Work]

Additional Interviewing Tips

• Read the interviewer’s facial expressions, if possible, as you ask these questions to see signs of bias. Do they seem confused, bothered, uncomfortable, or annoyed by your line of questioning?
• Is the interviewer unable to provide answers to most of your questions? Do they seem to deflect, or are they too quick to suggest that you talk to your local office of equal employment opportunity (EEO)?
• While the ADA protects qualified individuals with disabilities from employment discrimination, it is widely known that workplace discrimination persists (albeit in subtler ways) against disabled and/or neurodivergent individuals. If you are not open to disclosing any condition you may have and are concerned that these questions will “give you away” and possibly interfere with the interviewing process, consider prioritizing only critical questions and/or asking them once you’ve been hired.
• Remember that, in a job interview, you get to interview the company, too. Ultimately, you should think to yourself: “Would I really want to work for an organization that isn’t going to fully accept me as I am?”

Questions to Ask in an Interview: Next Steps

• Read: How to Ace Your Job Interview — an ADHD Primer
• Read: A Career Happiness Formula for Adults with ADHD
• Read: Why Hiring Upside Down Thinkers Is a Competitive Advantage

The content for this article was derived, in part, from the ADDitude ADHD Experts webinar titled, “‘Invisible’ Disabilities at Work: How to Foster Neurodivergent Advocacy and Acceptance” [Video Replay & Podcast #443] with Jessica Hicksted, which was broadcast on February 23, 2023.

CELEBRATING 25 YEARS OF ADDITUDE
Since 1998, ADDitude has worked to provide ADHD education and guidance through webinars, newsletters, community engagement, and its groundbreaking magazine. To support ADDitude’s mission, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Job accommodations make it possible to perform professional responsibilities with a physical or mental disability.¹ Documentation of a disability is often required to secure approval of formal accommodations, which can lead to real-life consequences, despite ADA protections. HR channels can also take time to negotiate.

Taking the first step toward workplace accommodations can be intimidating, but it doesn’t have to be complicated or risky. There are plenty of small adjustments you can make at work immediately, for free, and without disclosing a diagnosis.

We asked ADDitude readers: What are your most creative self-accommodations to stay organized, meet deadlines, communicate with coworkers, and satisfy job duties? Read on for reader suggestions, plus additional tips from ADDitude’s recent webinar on invisible disabilities at work.

DIY Workplace Accommodations

“When I meet new co-workers, I tell them, ‘I need everything in writing.’ Due to an auditory processing disorder, verbal instructions don’t make sense to my ADHD brain. Being able to search requests in old emails… is crucial for me when working with a team.” — Nicole, Ohio

[Download: Get Control of Your Life and Schedule]

“[My biggest challenge is] staying focused in a therapy session without talking. It’s tough to be present when my brain moves so fast and jumps to the next question. I use a small bicycle chain fidget and I normalize using a fidget for focus and expending physical energy. A good amount of my clients have ADHD, so it helps with modeling. And writing things [down] from the session helps my memory [in the] long term.” — Christina, a clinical social worker in Massachusetts

“I have recently developed a strategy where, at the end of each working day, I write a to-do list for the next day. I then take my to-do list to my calendar and time block each of those tasks into the day, leaving space for breaks. It sets me up for the next day and reduces the anxiety and overwhelm I so often experience in the mornings. It also helps to see if I have too much on my to do list and forces me to prioritize.” — Amy

“I block out time in sections on Outlook, making myself switch to the next task and adding an extra slot for unfinished work later on in the day. I also draw boxes on a page and group jobs together. I make lists and then assign a number to order them by priority, not allowing myself to deviate — trusting that my previous decision was thought through more carefully, and only changing if new information says I should.” — Laura, U.K.

“I use Tasks in Outlook for everything. Many are recurring (weekly, monthly, yearly) and some are marked important. I have tried so many different approaches, but this gives me the best overview of my tasks by far.” — Maria, Iceland

[Read: How to Finish What You Start]

“I was not getting my post-session paperwork done because I hated doing it! But as a psychologist, notes are critical — especially to prevent liability — so my bosses are always on my back about it. Think of Monsters, Inc.: ‘Where’s your paperwork, Wizowsky?’” I followed a three-step hack. First, I created a contingency that I couldn’t go on any other website until I finished the note. Second, I timed myself to determine just how long it takes to complete a note, which was seven minutes. Third, now that I had a length of time, it was easier for me to focus on this micro-task and manufacture a sense of urgency. I did this by setting a seven-minute timer, and sometimes even racing myself to see if I could beat my average time. Score!” — Michael, a psychologist in New York

“Working memory is a big struggle for me. I’ve developed a system using Microsoft To Do that allows me to keep track of my tasks… One of the most helpful parts is a ‘Waiting for Response’ list. When I send out an email to someone, for instance, and I need a response from them, I’ll add that ‘task’ to the list and give it a due date a few days down the road. If that due date comes, they haven’t responded, and it’s urgent, I know to send a reminder (I then add that reminder email to the task so I know when I followed up). If it’s not urgent, I just extend the deadline a few more days out. This way, nothing falls through the cracks. This process has been instrumental for me to feel like I have a grasp on everything that’s going on. My non-ADHD boyfriend actually adopted the Waiting for Response list himself.” — Natalie, Pennsylvania

“Report writing is very challenging due to the enormous time involved (executive functioning issues, eh). It’s coming along, but there is still a lot of wasted ‘overcompensating time’… One professional writer gave me this tip: Use the ‘kitchen sink’ approach for the first draft. Instead of grinding out hours to compile a dreary first draft, just put down the thoughts in point form. Then go back to it and configure it for the second draft.” — Jonathan, a writer in Ontario

“Something really helpful for me that I haven’t seen anyone else talk about is narrating my activities on paper. I often write conversationally to myself in a notebook as I work through tasks. An actual example from yesterday: ‘Okay, first we’re going to check out that email we’ve been avoiding. He’s referencing drawing A102, let’s go open that up. Cool, done. So he’s talking about room 202, let’s find that room. Okay, I see what he’s saying; there’s no wall type called out. Where can we find that information for him?’ And so on. I’ll often use bullet points or highlight important bits so it doesn’t turn into one big, overwhelming block of paragraph. Narrating my steps like this helps me take what feels like an overwhelming task and slowly walk through it step by step. It also helps with my working memory struggles since my entire thought process is right there on paper whenever I need to look back at it.” — Natalie

“I used to work in a community mental health center and would get interrupted by a phone call multiple times a day. It was necessary for us to log the exact minutes we spent doing something. I found it helpful to keep a designated notebook… to keep track of all of the calls and work that was completed. I also wrote down and highlighted something that had to get finished that day. If it didn’t get finished, I was able to go through the previous pages and simply find the highlighted unfinished tasks. I also started wearing noise-canceling earbuds as the noise would disrupt me and I’d want to engage in random conversations around the office. Keeping the ear buds in limits the distraction and temptations to get off track.” — Leah, Arizona

Additional ADHD Accommodations:

• Ask your manager if you can minimize marginal functions — such as taking out the trash or making photocopies — that break up the workday.
• Put hyperfocus to work. Set aside uninterrupted time to work on a project or task. Be sure to block out meetings and other interruptions during this time.
• Take advantage of potential coaching or mentorship services offered by your organization.
• Purchase a white-noise machine.
• Wear noise-cancelling headphones.
• Ask about social interactions at work: whether they’re required, and if it’s frowned upon to decline workplace gatherings.
• Request to receive pre-meeting agendas and post-meeting minutes over email.
• Advocate for “do not disturb” signs on desks or office doors.
• If you work better in a closed-off space, request to work in the corner of your office or in a low-traffic area.
• Ask if an adjusted workday schedule is reasonable — including flexible start or end times.
• If old office lighting bothers you, ask your office manager to order LED tubes.

Do It Yourself with ADHD: Next Steps

• Download: The Eisenhower Matrix for ADHD Decision-Making
• Read: The ADD Life Hacks That Work for ADDitude Readers
• Read: 15 Best Journals & Planners for 2023: Our Readers’ Favorites

Sources

¹U.S. Department of Labor. (n.d.) Job Accommodations. https://www.dol.gov/general/topic/disability/jobaccommodations