ADHD at Work: Simple Tips to Help You Do Your Best
Do you or someone you care about have trouble getting things done at work? Do you forget things, miss deadlines, or have a hard time focusing? If so, you’re not alone. Many American adults live with Attention-Deficit/Hyperactivity Disorder (ADHD). Some call it attention deficit disorder, but ADHD is the full name. It can cause attention deficit symptoms, hyperactivity symptoms, and challenges with planning.
Let’s talk about what ADHD looks like at work and how to make things easier with effective accommodations, routines, and support.
What Is ADHD?
ADHD is a mental health condition that makes it hard to focus, sit still, or finish routine tasks. It’s often called an invisible disability because you can’t see it, but it can make life very hard.
ADHD is one of the most common mental health conditions in the U.S. for kids and adults. It causes poor planning skills, poor estimation, and trouble with executive functioning—which means managing time, remembering steps, and solving problems.
ADHD at Work: A Challenge for Adults
Many adults with ADHD have a variety of challenges at their jobs. Some of the biggest challenges include:
- Trouble focusing on boring tasks
- Time blindness (losing track of time)
- High error rate on essential tasks
- Forgetting minor task steps
- Difficulty doing repetitive tasks
- Poor communication skills
- Sleep issues from stress
- Late completion of work
- Feeling like they lack job security
These issues can cause performance issues and lack of confidence. People may think ADHD means lack of intelligence, but that is not true. In fact, many people with ADHD have a wide range of talents and can have successful careers with the right support.
Famous People With ADHD
Many people with ADHD do great things. Some famous names include:
- David Neeleman, founder of JetBlue Airways, has ADHD. He says ADHD helped him come up with creative ideas.
- Richard Branson, founder of Virgin Group, also talks openly about having ADHD. He says it helps him think outside the box.
They show that with a strong treatment plan, the right job, and support, people with ADHD can succeed.
Signs You Might Need Help at Work
Here are some signs that ADHD might be affecting your job performance:
- You’re often late getting to the house on time in the morning.
- You forget meetings, tasks, or emails.
- You need help keeping track of to-do lists.
- You have trouble paying attention to details.
- You miss deadlines without meaning to.
- You feel stressed in a high-stress environment.
If this sounds like you, you’re not alone—and there is help available.
How to Get Help: Effective Treatment and Support
A professional treatment plan can make a big difference. Here are ways to get started:
1. Get a Diagnosis
Start by talking to a doctor or therapist. They can tell if you have ADHD and help you make a plan.
2. Build a Treatment Plan
This plan may include therapy, medication, and daily tools like to-do lists or assistive technology.
Revival Mental Health offers treatment for ADD/ADHD in Orange County and can help you or someone you care about find the right support.
Workplace Accommodations That Help
Under the law, people with ADHD are protected. ADHD is one of many people with disabilities who may need help at work. Employers must provide reasonable accommodation if ADHD makes it hard to do your job.
Here are some effective accommodations:
- Quiet workspace or headphones to block noise
- Extra time for Deadline accommodations
- Help with breaking tasks into Manageable Chunks
- Clear written instructions for tasks
- Flexibility with hours
- Reminders or alarms for time management
These changes help with job tasks and reduce discrimination against individuals with invisible disabilities.
If you’re a qualified individual, your boss cannot treat you unfairly on the basis of disability.
Create Your Optimal Work Environment
Everyone works better in the right space. Try to build your optimal work environment by:
- Using a water fountain or white noise machine
- Keeping your space clean and clutter-free
- Putting up a whiteboard for task tracking
- Asking for fewer routine tasks and more creative ones
- Making use of tools like timers or calendars
Daily Tips for Managing ADHD at Work
✅ Use To-Do Lists
Make a list each morning of what you need to do. Cross off tasks as you go.
✅ Set Timers
Use a phone or alarm to break work into blocks. Try 25 minutes of work and 5-minute breaks.
✅ Ask for Help
Talk to a career counselor, boss, or therapist if you’re struggling.
✅ Use an Accountability Partner
This person can check in and help you stay on track.
✅ Take Breaks
Move your body, get a drink, or go outside to reset your brain.
Find the Right Job Fit
Some jobs work better for people with ADHD. Look for jobs that use your strengths! A good job may include:
- Working with people
- Being on the move
- Doing different tasks each day
- Using creativity
- Flexible schedules
Here is a list of occupations that may be a good fit:
- Teacher or youth coach
- Graphic designer
- EMT or firefighter
- Photographer
- Chef
- Entrepreneur
Don’t give up on your dream job. There are many great career options for people with ADHD.
Don’t Settle for “Special Treatment”—Ask for Fair Treatment
Some people feel bad asking for help. But asking for what you need isn’t special treatment—it’s your right. ADHD is a real mental health condition, and support is part of being a qualified individual in the workforce.
ADHD Support in Orange County
If you live in California, Revival Mental Health offers support for ADHD. They provide:
- Diagnosis and testing
- Personalized treatment plans
- Therapy and coaching
- Help with workplace accommodations
Learn more on their ADD Treatment in Orange County page.
FAQs About ADHD at Work
1. Is ADHD considered a disability at work?
Yes. ADHD is a disability under the ADA. You can ask for reasonable accommodation to help you at work.
2. What jobs are best for someone with ADHD?
Jobs that use creativity, allow movement, and are flexible work well—like artist, EMT, or small business owner.
3. How do I know if my work problems are from ADHD?
If you have trouble with focus, memory, time, and stress, ADHD may be part of the issue. A doctor or therapist can help.
4. Can ADHD be treated in adults?
Yes! There are many effective treatment options, like therapy, medicine, and tools for better focus.
5. What can I do if my boss doesn’t help?
You can talk to HR or a lawyer. The law protects individuals with disabilities from being treated unfairly.
Final Thoughts
Living with ADHD at work is hard, but you’re not alone. With the right tools, support, and professional treatment, you can thrive. Don’t give up. Ask for help. Find a job that fits your strengths. And remember—you are smart, capable, and full of potential.
Ready to take the next step? Learn more about getting help at work with ADHD by visiting Revival Mental Health’s ADHD Treatment Page.
Visit SAMHSA or contact us today for more information.
