Strategies to Succeed at Work

Adults with ADHD often self-select careers using the advantageous traits of their ADHD to succeed; however, at least one of their ADHD traits will negatively impact an aspect of the job or with colleague/supervisor interpersonal relationships. It is important to be aware of the areas ADHD impacts your work to develop better ways to support yourself for success.

Workspace

  • Choose a quiet work area away from other people
  • Avoid “open workspace” designs and choose an office in which the door can be closed
  • Position yourself away from distractions such as televisions, windows, the kitchen, games and personal devices
  • Use a noise reduction headset if the surrounding noise is distracting
  • Ergonomically optimize the workstation so that the chair, desk and computer are all at the correct height and position
  • Remove clutter and unnecessary items from the work area

Work Organization

  • Break big projects into smaller tasks
  • Organize multiple shorter meetings, rather than a single long meeting
  • Try to keep meetings 45 minutes in duration or less
  • Request weekly, if not daily, informal verbal feedback from supervisors
  • Prioritize work items and set daily, weekly, and monthly goals
  • Use whiteboards, apps, spreadsheets, lists and project management software to stay organized
  • Use warnings/alarm reminders before meetings or when switching tasks
  • Paperwork/wrapping up projects can be challenging. When possible, delegate, streamline or use incentives to complete the final mundane details