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Managing work challenges with adult ADHD

Adult Attention-Deficit/Hyperactivity Disorder (ADHD) is a mental health condition that, while often associated with children, can continue or appear for the first time in adulthood. For adults managing ADHD, the workplace can present a unique set of challenges.

From staying focused amidst a sea of distractions to organising tasks and meeting deadlines, the symptoms of ADHD can significantly affect productivity and job performance.

adult ADHD work colleagues at a table

However, by understanding the nature of ADHD and implementing effective strategies, adults with this condition can thrive in their professional environments. In this article, we'll explore practical ways to manage work challenges when you have adult ADHD.

Think you may have ADHD? Learn more about our ADHD assessments for adults in London.

Understanding adult ADHD

Adult ADHD often goes undiagnosed because many adults don't realise that the difficulties they face in their daily lives may be symptoms of ADHD. Recognising the signs is the first step toward managing them effectively.

Common symptoms of adult ADHD

  • Inattention: Difficulty staying focused, being easily distracted, or struggling to complete tasks.

  • Hyperactivity: Experiencing restlessness or an inability to relax.

  • Impulsivity: Acting without thinking about the consequences, which can lead to problems in decision-making.

Finding an "adult ADHD psychiatrist near me" or "adult ADHD testing near me" through online resources or referrals can help in obtaining a proper diagnosis and treatment plan. Professional guidance is essential, as ADHD is a complex disorder that affects each individual differently.

If you’re searching for a full and comprehensive adult ADHD test in London, we have a number of specialists at Schoen Clinic Chelsea who are available throughout the week. Reach out to our team today to book.

Strategies for managing ADHD at work

a pile of files documents on a table

Effective management of ADHD in the workplace involves a combination of organisational strategies, behavioural changes, and, in some cases, professional treatment.

Organisational techniques

  • Time Management: Use timers, alarms, or apps to break the day into manageable chunks. This can help maintain focus on the task at hand.

  • Task Lists: Create to-do lists to keep track of projects and deadlines. Prioritise tasks and break larger projects into smaller steps.

  • Declutter Your Workspace: A tidy workspace can reduce distractions and make it easier to stay on task.

Behavioural strategies

  • Mindfulness and Meditation: These practices can improve focus and reduce impulsivity.

  • Regular Breaks: Short, frequent breaks can help manage energy levels and maintain focus throughout the day.

  • Physical Activity: Incorporating movement into your day can help reduce restlessness and improve concentration.

Seeking professional support

Consulting with an adult ADHD psychiatrist can provide access to behavioural therapies, coaching, and medication if necessary. These professionals offer tailored strategies to help manage symptoms and improve work performance.

Technology for ADHD management

Leveraging technology can be a game-changer for adults with ADHD in the work environment. There are numerous apps and tools designed to assist with organisation, focus, and productivity.

Apps and software

  • Digital Planners: Keep track of appointments, deadlines, and tasks in one place.

  • Focus Apps: Apps that limit access to distracting websites or provide ambient noise to improve concentration.

  • Note-Taking Apps: Organise thoughts, notes, and ideas in a digital format that's easily searchable.

Communicating about ADHD at work

colleagues in a meeting

Deciding whether to disclose ADHD to an employer is a personal decision. If you choose to share, it's important to do so in a way that is constructive and focuses on solutions.

Tips for discussing ADHD

  • Be specific: Describe how ADHD affects your work and what accommodations or changes could help.

  • Focus on solutions: Emphasise your commitment to your job and discuss strategies that you've found to be effective.

  • Know your rights: Understand the legal protections and accommodations you're entitled to.

Coping with ADHD in specific work scenarios

Each work environment presents its own set of challenges. Here are some scenarios and tips on how to navigate them with ADHD.


  • Take Notes: To stay engaged, jot down key points or action items during the meeting.

  • Prepare in Advance: Review the agenda beforehand to know what to expect and plan your contributions.

Managing deadlines

  • Set intermediate goals: Break deadlines into smaller, more manageable steps with their own mini-deadlines.

  • Use reminders: Leverage calendar alerts and reminders to keep deadlines on your radar.

Dealing with distractions

  • Noise-cancelling headphones: These can help block out background noise and keep you focused.

  • Structured breaks: Schedule time for checking emails and social media to avoid constant interruptions.

Professional development with ADHD

Adults with ADHD can not only manage but also excel in their careers by leveraging their unique strengths and developing new skills.

Many adults with ADHD are highly creative and energetic. Embrace these traits and look for roles or projects where they can be an asset. Continuous learning and skill development can help adults with ADHD stay engaged and interested in their work. This could involve attending workshops, taking online courses, or pursuing certifications.

Turning ADHD into an asset

colleagues going over plans

Adult ADHD doesn't have to be a barrier to professional success. By implementing effective strategies, seeking professional support, and leveraging personal strengths, adults with ADHD can manage work challenges and excel in their careers.

Remember, if you're struggling with ADHD, you're not alone. Resources are available, and with the right approach, you can turn potential obstacles into opportunities for growth and achievement.

If you're seeking a thorough and comprehensive adult ADHD assessment in London, our specialists at Schoen Clinic Chelsea are available throughout the week. Contact our team today to schedule your appointment.

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