ADHD Coaching Tips for Workplace Success

As an ADHD coach and counsellor, I’ve supported over 160 clients, many of whom have found the workplace challenging to navigate. Anxiety about going into work, self-doubt, and imposter syndrome are common struggles, whether ADHD is diagnosed or not. With my experience across both counselling and ADHD coaching, I’ve seen how the right strategies can make a significant difference to focus, confidence, and wellbeing at work.

Managing ADHD at work comes with unique challenges, but with tailored approaches and supportive techniques, it’s entirely possible to thrive.

In this blog, we’ll explore practical ways to navigate work life with greater ease and balance. Whether you’re struggling with organisation, time management, or workplace anxiety, these insights can help you feel more confident, capable, and in control.

When work feels manageable, everything else can start to improve, your motivation, confidence, and overall wellbeing.

ADHD at Work: Understanding the Challenges

If you have ADHD, you’re not alone in finding work challenging. Research shows that adults with ADHD often change jobs more frequently, experience career instability, or go through periods of unemployment.

This can stem from difficulties with time management, organisation, task completion, and maintaining focus. For example, you might struggle to meet deadlines because time gets away from you, or find it hard to keep your workspace organised.

On top of that, impulsivity, emotional ups and downs, and sensitivity to criticism can make things even harder. Even with valuable skills, many people with ADHD struggle to find workplaces that truly support their needs, leading to frustration and career setbacks.

But here’s the good news, these challenges don’t have to define your work life. With the right support and strategies, you can turn them into opportunities for growth and success.

Overcommitting and People-Pleasing in the Workplace

If you have ADHD, you might find yourself saying “yes” to too many tasks, eager to help or afraid of letting people down. This tendency to people-please can make you a valued team member, but it often comes at a cost, burnout, overwhelm, and reduced productivity.

Learning to set clear boundaries and prioritise tasks is key to managing this habit. By recognising your limits and focusing on what truly matters, you can create a more balanced and sustainable approach to work, without feeling guilty for saying no.  If you’d like to dive deeper into people-pleasing, check out my blog on the topic.

Three women and one man working together in an office, using laptops and collaborating around a table, representing an ADHD-friendly workplace.

How ADHD Traits Affect the Workplace

Some ADHD traits that might seem like harmless quirks at home can have a big impact in professional settings. Common challenges include:

  • Boredom: Losing interest in tasks or projects quickly, especially repetitive or unengaging work.
  • Distractions: Struggling to stay focused due to internal distractions (like daydreaming) or external ones (like office noise or conversations).
  • Forgetfulness: Finding it hard to remember tasks, deadlines, or responsibilities.
  • Hyperactivity: Feeling restless and struggling to stay still, which can be challenging in meetings or desk-based jobs.
  • Impulsiveness: Making quick decisions or comments without fully considering the consequences.
  • Difficulty with workplace interactions: Being overly blunt, interrupting conversations, or struggling with active listening.
  • Time management issues: Underestimating how long tasks will take or frequently missing deadlines.
  • Procrastination: Delaying tasks until the last minute, even when you know it’ll cause stress.
  • Sensory sensitivities: Being easily overwhelmed by noise, bright lights, or other environmental factors, making it harder to concentrate and stay comfortable.

Successfully Managing ADHD in the Workplace

Effectively managing ADHD at work often requires a mix of personal strategies and external support. One key step is open communication with your employer, discussing your needs can help you explore reasonable adjustments that make a real difference.

Many companies offer support, such as assistive technology, noise-cancelling headphones, or access to quiet workspaces. In the UK, the government-funded Access to Work programme can provide additional help, including specialist equipment, software, and ADHD coaching.

If you’d like to learn more about how Access to Work can support you, I’ve written an article that explains the process.

Practical Strategies for Managing ADHD in the Workplace

Focusing Tools:

  • Create checklists to keep tasks organised.
  • Minimise distractions by turning off notifications.
  • Schedule specific times for returning calls and emails.
  • Use sticky notes as quick reminders.
  • Allow extra time for task completion to reduce stress.
  • Take regular breaks to recharge and maintain focus.
  • Start your workday earlier to get a head start before distractions set in.

Time-Management Tips:

  • Set alerts for deadlines to stay on track.
  • Use timers to maintain focus and prevent time slipping away.
  • Break tasks down into smaller, manageable steps.
  • Rotate tasks to sustain interest and avoid boredom.
  • Find an accountability partner for support and motivation

Communication Strategies:

  • Practice active listening to stay engaged in conversations.
  • Ask for repetition if you need clarification.
  • Keep conversations concise to stay on topic.
  • Slow down speech to ensure effective participation.
  • Read body language to improve social interactions.

Centering Techniques:

  • Use relaxation techniques like deep breathing or meditation.
  • Identify triggers for impulsivity and develop strategies to manage them.
  • Track effective strategies so you can use them when needed.

Turning ADHD Traits into Workplace Strengths

ADHD isn’t just about challenges, it also brings valuable strengths to the workplace. Many individuals with ADHD are naturally creative thinkers, generating fresh ideas and solutions by looking beyond traditional approaches.

The ability to hyperfocus on engaging tasks allows for deep, high-quality work and innovative insights. In fast-paced environments, their quick thinking, adaptability, and problem-solving skills can be a real asset.

When supported with the right strategies, these strengths help create a dynamic, productive workplace where ADHD traits become advantages rather than obstacles.

Managing ADHD at Work: Next Steps

Many people with ADHD face challenges at work, but with the right support and strategies, it’s possible not only to manage but to thrive in your career. If you’re finding things difficult, know that you don’t have to figure it out alone, the right guidance can make a real difference.

As an ADHD coach and counsellor, I provide tailored strategies to help you work with your ADHD, not against it, so you can create a more productive and balanced work life.

If you’re based in the UK, you may also be eligible for funding through the Access to Work scheme, which can cover ADHD coaching sessions and other support to help you reach your full potential. You can learn more about this on my sister site, The ADHD Coaching Room

References:

APA (7th Edition)

Harrison, L., Wilson, M., Sargent, P. A., Haselgrove, M., & Lawrence, N. S. (2022). Evaluating the effectiveness of exposure therapy for vomiting phobia: A systematic review. BMC Psychiatry, 22, 609. https://doi.org/10.1186/s12888-022-04409-w