ADHD and Work

How to manage your ADHD at work

How ADHD Affects Work?

If you have ADHD, it may also be difficult to:

  • manage time

  • set and stay organized

  • listen and pay attention

  • follow directions

  • complete assignments

  • pay attention to details

  • get to work on time

  • sit still

ADHD often leads to depression and low self-esteem. When you can’t make deadlines and aren’t able to complete your work on schedule, it can make these feelings worse.

Strategies for Managing Your ADHD at Work

Routines and Lists

If you struggle with routine, try to build up a schedule over time. To-do lists with smaller tasks that you can complete in 30 minutes or less are a good way to stay motivated.

Try Something New

As the ADHD brain tends to get bored easily, you can also try switching up where you work, or listen to a playlist if you’re trying to complete a repetitive task.


When you complete something on your to-do list, reward yourself to help with motivation. These can be small things you like to do, such as drinking a cup of tea or going for a short walk.

Personal Space

If you get distracted at home or in the office, try creating a “space bubble” away from the people and things that may grab your focus. This could be in an unused conference room or a cubicle.

If you have any of the problems listed above, the first step should be to see a doctor who specializes in the treatment of adult ADHD At Peakminds, our experienced team works with you to develop a support plan for your ADHD.