Ask The Expert: How can I thrive at work as someone with ADHD?

Attention deficit hyperactivity disorder (ADHD) is often understood as a disorder of attention – characterised by symptoms of hyperactivity or impulsivity – but it is much more complex than that. Many individuals experience symptoms that can impair relationships and lead to underperformance in school, work and life – ultimately resulting in lost potential.

Common cooccurring conditions include anxiety, depression and other neurodevelopmental disorders, such as dyslexia and autism spectrum disorder (ASD).

When a person with ADHD has inconsistent attention, it can significantly impact their ability to execute tasks or engage in goal-directed behaviour. Examples include difficulties with focus, time management and staying organised.

Working with ADHD

The ADHD brain wiring comes with many strengths – including the ability to hyperfocus on tasks that are interesting or novel – enabling individuals to become mini-experts in those areas.

Individuals with ADHD often excel in big picture thinking, and are able to connect disparate ideas and find creative solutions to problems. This makes them valuable assets in brainstorming sessions or strategy meetings. Some may have reserves of energy that help power them through challenging workloads.

They may also have a strong sense of empathy that can make them wonderful champions of a project or cause. ADHD brains thrive in roles that involve variety, creativity, and the ability to jump between tasks.

Passion-driven work also helps to tap into the hyperfocus trait, where individuals become deeply engrossed in tasks that excite them.

Staying productive

Here are some strategies that can help one manage distractions and overcome feelings of being overwhelmed.

• Breaking large tasks into smaller, more manageable steps.
• Using tools such as reverse timers, checklists and organisational apps to structure the day and track progress at work.
• Having regular check-ins and an accountability partner to help ensure an ADHDer stays on track.
• Employing the concept of body doubling – where another person works alongside on their own tasks – to support task initiation and completion.
• Practising positive self-talk to stay productive – reminding oneself of past successes can boost confidence and counteract self-doubt.
• Scheduling regular breaks after periods of intense focus to maintain stamina.
• Gamifying tasks or working with music that enhances focus or motivation can also be effective tools in the workplace.
• Using small rewards at each milestone provides a dopamine boost and helps sustain motivation.

Unlocking ADHD is a charity and social service agency dedicated to empowering ADHDers and their families. Moonlake is a late diagnosed ADHDer and parent of a young adult with ADHD.

For more information visit unlockingadhd.com.