How to work with your ADHD

Attention-deficit/hyperactivity disorder (ADHD) is often seen as a disorder that disrupts life and work. But while it comes with unique challenges, it also presents strengths. Many people with ADHD possess high levels of creativity, energy, and problem-solving skills. By understanding how to navigate its difficulties and leverage its advantages, you can thrive in your career and daily life.

Understanding ADHD

The first step to working with ADHD is understanding it. ADHD is a neurodevelopmental condition, typically characterised by inattention, hyperactivity, and impulsivity. These traits can manifest differently depending on the person and the environment. Some people might find it difficult to maintain focus during meetings, while others struggle with time management, task completion, or emotional regulation. By recognising how ADHD shows up for you, you can better identify ways to manage it.

It’s important to recognise that ADHD exists on a spectrum. Some individuals experience it more intensely than others, and the symptoms can fluctuate depending on factors like stress, environment, and lifestyle. A crucial part of learning to work with  ADHD is accepting that it is not about laziness or a lack of willpower. Instead, it is a difference in brain wiring, which requires specific strategies for success.

Managing the day-to-day challenges

 1. Time management

Time blindness —losing track of time or underestimating how long a task will take — is a common ADHD experience. To combat this, you can use tools like timers or apps to keep yourself on track. Set clear time limits for tasks, even small ones, and make use of techniques like the Pomodoro method, where you work in short bursts followed by a brief break.

Another approach is to schedule activities using "time blocking," where you assign blocks of time for specific tasks and stick to that schedule. Building in buffer time between tasks can prevent you from feeling overwhelmed if something takes longer than expected.

 2. Task prioritisation

People with ADHD often struggle with executive function, which involves planning, prioritising, and organising. This can make it difficult to figure out what needs to be done first, especially when multiple tasks demand attention. One helpful strategy is to break large tasks into smaller, more manageable steps.

You can also try using a prioritisation matrix, like the Eisenhower Box, which helps you categorise tasks based on their urgency and importance. For example, "urgent and important" tasks are done first, while "non-urgent and non-important" tasks are handled last. This structure can guide your decision-making and ensure that critical tasks don’t fall through the cracks.

 3. Dealing with procrastination

ADHD and procrastination often go hand in hand. People with ADHD may delay starting tasks, particularly when they seem boring, overwhelming, or complex. One strategy to combat procrastination is to use the "five-minute rule." Tell yourself you only need to work on a task for five minutes. Once you get started, you may find it easier to continue working past those initial minutes. This technique can make daunting tasks feel less intimidating and get you moving.

Creating external accountability is another method. Share your deadlines with someone you trust, whether a friend, colleague, or coach, to create a sense of responsibility. The knowledge that someone is expecting updates from you can provide the motivation needed to take action.

4. Creating structure

People with ADHD often benefit from a structured environment that reduces distractions. Creating a predictable routine — such as beginning your day at the same time, having a set workspace, and designating regular breaks — can bring a sense of order to your day.

Reducing clutter, both physical and digital, can also help you focus. An organised workspace with minimal distractions allows you to concentrate better on the task at hand. Use organisational tools like to-do lists or project management apps to stay on track. 

Visual cues, like sticky notes or colour-coded calendars, can also be highly effective in keeping important tasks and deadlines top of mind.

Leveraging ADHD strengths

Despite the challenges, ADHD brings strengths that can be incredibly beneficial in the workplace. Many individuals with ADHD are highly creative and excel at thinking outside the box. They often bring unique perspectives to problem-solving, able to spot connections others may miss. This ability to "hyper-focus" on topics of interest can be a significant asset, particularly in creative or fast-paced environments.

1. Embrace creativity and innovation

If you have ADHD, you likely have a more nonlinear thought process, which can be great for brainstorming sessions or developing innovative solutions. When you're able to channel your creativity, you can produce original ideas and approaches that make you stand out in your field.

Rather than viewing ADHD as purely a deficit, recognise how your creative energy can set you apart. Seek out roles or projects that allow you to tap into this natural strength, where unconventional thinking is celebrated.

2. Develop systems to handle routine tasks

For many individuals with ADHD, routine tasks can feel monotonous and draining. But developing systems that automate or streamline these tasks can help free up your mental energy for creative work. Consider using automation tools for repetitive tasks, such as scheduling software or email templates, so you can spend more time on the parts of your work that energise you.

Delegation is another option. If certain aspects of your work consistently cause frustration, consider whether they can be outsourced or shared with others.

3. Tap into hyperfocus

While people with ADHD often struggle with attention, they can also experience periods of hyperfocus, where they become completely absorbed in a task for long periods. This can be a powerful tool, especially for projects that require deep concentration. Recognise when you’re in this state, and maximise its potential by working on important or creative tasks during those times.