Written in August 2025
Part two is about returning to the world of work as a neurodivergent person, that is, starting a new job after you’ve been unemployed or self employed for a significant period of time. Many of the tips are relevant for people starting their first job. The angle really is preparing yourself for the changes you’re facing as you become a tax-paying, economically active unit (sarcasm). You can read part 1 here.
What to arrange with work
Disclosing your neurodivergence is a personal choice, and you’re not legally obligated to do so. However, you might find it hard to ask for, and be granted accommodations if your employer doesn’t know why you need them. Your employer can’t directly ask you “are you autistic”, and being autistic or otherwise neurodivergent is a protected characteristic under the Equality Act 2010 – it is legally considered to be a disability regardless of whether you identify as disabled or not.
You can choose who you disclose to, if that’s something you want to do. You may only tell HR, or your manager. You might only tell colleagues and no-one in management, it is entirely up to you.
In some industries being neurodivergent doesn’t carry as much stigma as it does in wider society, while in others, it carries more. Whether you come out or not depends on how you think you could cope with that stigma and the possibility of being treated differently. The Equality Act protects you from discrimination, victimisation and harassment, but as we know, what the law says and what actually happens in the workplace aren’t always aligned.
However, I have always been open about mine (once I knew about it!) and personally I continue to be open as it helps others by reducing stigma. It also protects me from people making bad-taste jokes about autistic traits, or other aspects of neurodiversity, because they know that could upset me – sometimes we can use these social rules in our favour!
There is a compromise in disclosing not your full diagnosis, but traits or sub-diagnoses that affect you in work. I have mild face blindness (prosopagnosia) which means I might not recognise people out of context, or even in context! Being up front about this means I’m not judged harshly if I don’t recognise someone because I have told them I struggle with this.
The same goes for APD (auditory processing disorder), dyspraxia and many other facets of neurodivergence. It’s easier to tell someone I’m rubbish with directions and could they draw a map or write down the directions for me, than to go into how my dyspraxia and ADHD combine to make remembering verbal directions a non-starter.
Asking for accommodations is also something worth doing. Again, this depends on whether the industry/company you are going into will make this an easy process or not. I am not saying you shouldn’t ask if you think you’ll be denied, but just to think about the process and the impact. If you need to wear noise-cancelling earplugs or headphones, it may be easier to just use them, and request an accommodation retroactively if there is any pushback.
There are disclosure templates and reasonable adjustment request templates linked in the resources section, so head there for practical help.
Applying for Access To Work can be incredibly helpful in terms of showing your employer that you do have access needs, and this body doubling style video course from ADHD Works is a great way to get this process done. It can take 6 months or so to get the claim approved, so the sooner you get it in, the better.
You don’t need to provide proof of diagnosis for requesting adjustments or for Access To Work, so if you’re on a waiting list or have decided to stay with self-identification, you’re still protected legally, and entitled to support.
Personal tasks
Going (back) into the world of work will throw a whole heap of challenges in your way, but with some preparation and by using the regulation skills you have, you can get through the initial overwhelm and thrive in your new job.
The first and most obvious thing to do is to plan your route to work and decide how you’re going to get there. Do you need to find somewhere to park, or is that provided? What are the bus/train timetables like? Do you have a backup plan in case your primary mode of transport is unavailable for any reason?
It’s a good idea to practice the commute at the time you’ll be doing it. Google Streetview is great for visual clues and identifying landmarks. You can also ask for someone to meet you outside if the place you’re working is hard to get into (such as a retail unit within a shopping mall).
Knowing what you’ll do for lunch is also important. If you need downtime and can’t face the company canteen then a packed lunch may be best, unless there are ready to eat options nearby that suit you. Personally, I like to know what I’m having so taking a packed lunch ensures there are no surprises, and that I have a treat if it’s going to be a hard day.
If you’re going into a corporate or office role, it is a good idea to connect with co-workers on LinkedIn. This is a professional network a bit like Facebook for business, and it means you can learn a bit about your co-workers ahead of time. It also makes a good impression, and first impressions count for a lot when it comes to the social aspects of work.
Have a plan of what you will do if you experience a meltdown, shutdown, or overwhelm. You could find a quiet place on the premises to regulate, and perhaps make an arrangement with a friend or family member you can call for co-regulation, or for them to come and get you. If you think you may experience a shutdown or similar, it is worth disclosing your neurodivergence so that people have a chance to understand what’s happening in a shutdown situation. If people don’t know, they will often assume something negative.
For a period of time you will probably need longer periods of rest and regulation while you adjust to the new routine and rhythm of working. Your sleep may be affected, your appetite and sensory processing may also change, and you could find you are more easily pushed into overwhelm. This is normal for autistic people when there is a change like this in our lives, but being prepared for it and having the tools to cope will make this transition period a little easier.
Finally, good luck with your new job!