ADHD or attention deficit hyperactivity disorder is a brain disorder. It is sometimes difficult and many can be seen struggling at work with ADHD. Many think that only children can be diagnosed with ADHD, but this is not true. ADHD can go undiagnosed in children and in adulthood as well. According to the National Comorbidity Survey Replication, roughly 4.4% or 8 million adults in the U.S. have ADHD and that is only those with a diagnosis.
Symptoms can be very different for children and adults with ADHD. Do you have a hard time with your day-to-day responsibilities? Do you feel easily distracted at work or have poor memory? ADHD can surface in many ways as adults.
With ADHD as an adult, it can be difficult to work, manage a schedule, and have a family. If you have been diagnosed it can be beneficial to target symptoms, but most do not know they have ADHD or that their symptoms are those of ADHD. With being undiagnosed people at work may assume that you are just being lazy or unmotivated.
If you are working in an office here are a few tips and things to keep in mind to be successful at work with your ADHD.
- Combating distraction
Have a private office or cubical where you can shut a door. This will help with noises and the possibility of daydreaming. Use headphones that block noise or play light music. Some people with ADHD find it easier to concentrate when they are listening to background noise.
Try to do one task at a time. Focusing on all the tasks that get done in the day can be too overwhelming and cause you to become distracted. Try using a balance ball to combat boredom. If it is possible, have a job that doesnโt require to sit for long period of time.
- Organization & Memory
For those of us with poor memory it is important to organize. You can do this by organizing your files, breaking up long tasks into short tasks, and keeping a schedule. It may be beneficial for you to keep a planner and set reminders. If you have a hard time remembering things, try recording meetings so that you have something to listen back to when you forget.
Try your best not to overschedule, there is only so much anyone can do, let alone someone with ADHD. There are ADHD planners for adults that can be very helpful. If you become easily overwhelmed, try to keep only what you are needing to work on in front of you and clear the rest of your stuff off your desk. Give yourself less time to finish a task so that you are more likely to get it done. Figure out what time of day that you are more productive. Take a lot of notes!
- Coping with your ADHD symptoms
Take frequent breaks throughout the day. Include your boss on what you are experiencing. Have them give you constructive feedback so that you know what you need to be working on. Practice relaxation or use a fidget toy, candy, or pen to click. Do some form of physical activity before you work on a task.
Try using a balance ball to sit on to keep your mind busy. Self-care is key to managing symptoms. Get lots of rest, water, and exercise! Help others in your workspace understand the symptoms of ADHD and how they might be able to help.
If you have ADHD or think you may be experiencing ADHD, it is important to confront these symptoms by setting yourself up for success in the workplace. Some people have the ability to work from home or an outdoor physical job that allows them to manage their symptoms.
A counselor or social worker with knowledge of career counseling can help you tremendously with managing symptoms that have you struggling at work with ADHD! Remind yourself that you are doing your best!
