What strategies can you use to help individuals with ADHD stay focused and productive at work?

Know your best times to do the hard stuff and protect that time. Plan for this time block so you hit it running. Know you will take a planned break so you don't wear yourself out. Reward yourself, praise yourself, for even small successes as that is more motivating that criticism.

It’s not just ADHD people who have strengths and challenges, it’s everyone, so if neurodivergent people can learn from their strengths and challenges, so can those with ADHD. As I remind my child, ADHD is not an excuse, it’s an explanation and a way to be more self-aware, and also a way to understand how to pivot. For example just because you have time blindness, doesn’t mean you get unlimited time to finish a project. You still have to adhere to deadlines. Therefore, it is your job to put into place ways to help you meet deadlines, such as notes in your calendar, using a planner to check the box for daily tasks, etc. What you can do though, is let your manager know that short term projects are easier for you than long-term projects.

There's a lot to talk about when it comes to strengths and weaknesses, but it's only by trying new things (and sometimes succeeding, sometimes crashing-and-burning) can we learn what our own individual strengths are. Looking back on a good few decades of working life I'd recommend something different: if you can, start with a job that you feel you can commit to, something that seems worthwhile to you. It was when I found what that was that I could put my ADHD into perspective. Circumstances won't allow many of us to do that, but if you can it will be a very effective motivation.

Encourage self-awareness: Work with them to identify their strengths and challenges related to their ADHD. This can help tailor strategies to their specific needs.

I read somewhere that people with ADHD should not apply for the jobs they are passionate about. Instead, they should seek out the problems they are passionate about solving - that's where you find your job. And that's what I've done all my life. Now I get it :D

Having a way to hold yourself accountable to what your goals are for managing your challenges around ADHD is key. This can be done with a an accountability partner, app or coach.

My son has ADHD and I've noticed that he needs a different working environment than I do. He loves to listen to audio books while playing as he has shared that it helps him calm his brain and focus on building Lego or read another book versus me needing quiet to focus. With many people working from home, we are able to create a personal working environment vs. when working in an office. If you can work from home, setup your working environment that will help you work best.

Measure the time spent with routine tasks and set aside time for them, block slots in your calendar once you know how much time do they take. Also leave 5-10 minutes between tasks/meetings to recharge and not be overwhelmed, also you can prepare in the meantime for the next task.

One thing that has helped me over the years is to create checklists of things that GIVE me energy but also checklists of things that TAKE my energy. Then I try to mix these two during the day/week so as not to be completely drained of energy. For me, routine and energy need to work together.

Personally, I don't find structured routines helpful for my ADHD. I prefer to be guided my where my interest is at the time, even if that means having several tasks open at once. I do set detailed goals for each week to help guide me though.

Distractions, particularly from notifications, severely hamper productivity. Constant alerts fragment focus, preventing deep work essential in demanding jobs like medical sales. It takes over 20 minutes to refocus after each interruption, leading to stress and reduced efficiency. Turning off notifications on computers and phones is crucial. It allows for uninterrupted deep work, enhancing problem-solving and creativity. Schedule specific times for checking emails and messages to balance connectivity with focused work periods. This strategy not only boosts immediate productivity but also fosters long-term professional growth and resilience.

My brain gets bored easily if it's quiet and nothing is going on. And then I can't work. I need stimulation in the form of music or people moving around me. For example, the perfect spot for me is to sit in a cafe and write or create. But if I have too much stimulation – I won't be able to focus.

Turning off notification sounds for emails or Teams messaging helps me focus. I work remotely, so letting my team know that I'm on 'Do Not Disturb' is essential to help minimise interruptions.

Use noise canceling headphones, keep your personal mobile phone far, focus on one task at a time from start to finish, or if you must, keep track of your side projects and prioritize them by urgency, importance and length.

Office set up nowadays do not provide adequate room for focus. Thus, one way I believe that is helpful is to lessen the frequency of request for updates on project owners. Trusting that someone with ADHD is agile enough to deliver on time given the time to concentrate on what matters most. Having a place to work quietly for at least a period of time has been a workplace innovation that created an huge impact in the organizations I worked with. Phone booths, quiet zone or small hot desk away from the canteen are small changes to make a big difference.

Two years ago, I got more time for myself, when my youngest daughter gave up gymnastics. It felt like I had been given infinite time. Eons of my own free time :D All of a sudden there was time to exercise regularly. It's been at least three days a week since then and now I’m longing for every workout in a way I never did before. I discovered one thing about practicing running. It's not just the body I train, it's also endurance and patience. Magical for me with adhd.

Navigating ADHD complexities at work, my journey, diagnosed at 23 (then ADD), adds depth. Relief in self-understanding blended with uncertainty in managing ADHD in the professional realm. Disclosing ADHD to my employer became pivotal—would it garner support or breed misconceptions? Evolving in ADHD understanding, I've embraced open communication and self-advocacy. Proactively, I've created platforms - Divine Enigma podcast, blog, NeuroEnigma membership, and coaching programme - offering support and community for those navigating ADHD in the corporate world. Contact hello@divineenigma.org for access to resources and support on understanding neurodivergence challenges in professional spaces.

Listen to soothing sounds at work if possible. Airplane cabin sounds, logs burning, sea, rain sounds, frequency sounds, or classical music without lyrics. Monotone sounds help us stay focused.

A neurodivergent peer support group at work is a fantastic way to share experiences, raise concerns, seek feedback, and get emotional support. Using your teams as a sounding board makes it easier to approach other team members with requests for accommodations or understanding of your challenges.

Recognize that what works for one person may not work for another. Be open to trying different strategies and adapting them as needed to accommodate individual preferences and needs.

When I was ready, I found going public within the organisation worked in and talking about my own ADHD led other ADHD people to contact me. Providing a listening ear and talking through some of the issues they faced was deeply rewarding and actually helped me to come to terms with my own ADHD as well. I was able to act as an ambassador for the value of people with ADHD (and neurodiversity in general) as well as supporting individual colleagues build their own confidence and self-respect and argue for necessary adjustments that worked for them.

There’s a lot to be said for employers listening to us and trusting that we know ourselves best, as well as being open to adapting the traditional work day. Being able to work from home or hybrid work can make a big difference. We should also be open to adaptations like changing start/finish times to avoid commuting during rush hour, as this can cause a lot of anxiety and overwhelm for those with sensory processing difficulties. Something I’ve found really helpful is body doubling to support with completing admin/written tasks. Everyone is different - be curious, be open to exploring and trust that we know ourselves best!

I was diagnosed with ADHD aged 48. After a long period of years out of the paid workforce for health reasons, I returned to work in October 2023. I didn't seek a job with greater responsibilities pay - This would be morally/personally wrong! My physical/ mental strengths declined during those long years. I wisely took junior role in a government agency and started a two-year master's in public policy - it fascinates me. I hope it can earn a role that I can be passionate about. My problem is that my job is boring. But my manager has experience of ADHD through family & could not be more helpful. It's easier for me my employer has policy on neuro divergence. What about those with employers less sympathetic?

Grounding exercises work excellently. While considering this, remember that knowing and understanding yourself is key as most suggestions are not one size fits all. Know what works for you, be around people who understand you, make intentional efforts to keep being your best self.