Written in November 2025
If you’ve been on one of my training sessions you’ll know this already, but if you haven’t, here’s a rundown of some of the practical things that help ADHDers in the workplace:
- Break tasks down into smaller chunks, and break these down into smaller time chunks using the Pomodoro technique (timers for 25 minutes of work, 5 minutes of break, repeat or adjust as needed)
- Clear communication – Use the STAR (Situation, Task, Action, Result) framework to specify expectations, timelines, context and outcomes
- Regular check ins – these can work for some people who struggle to refocus, but could feel like micromanagement to others, so listen to the ADHDer!
- Use colour coding, bolding, subheadings and other visual techniques to make text easier to digest
- Body doubling works really well for maintaining focus on tasks, whether it’s the same one or something different (that requires a similar level of focus and pace). We work really well with a buddy!
- Allow people to do things their way. Rigid processes and stuck-in-a-rut ways of doing things probably won’t work with our brains. Let us take a different route to the same destination – we do have to work with our brains, not against them
- Allow people to have fidget toys, weighted blankets or whatever else they need to stay grounded and focused. The way we listen looks different from many other people – we’re using that “distraction” as a way of satisfying the brain’s need for stimulation before it will focus
- Let us join meetings virtually even in the same building – so many of us have APD (link) and the subtitles can make a huge difference to our engagement
- Provide ADHD specific workplace coaching. This one-to-one approach lets ADHDers develop strategies that work for them, feel understood and validated, and learn some self-advocacy skills. I provide 1 to 1 coaching, you can get that ball rolling by contacting me
- Provide ADHD and neurodiversity training for the whole team. When everyone understands the challenges we face, they’re less judgemental, more accepting and work becomes a nice place to be for everyone
- The best reasonable adjustment is changing your mindset – I always say this and you can apply this here by accepting that ADHD challenges with time management, organisation, motivation, resisting distraction and so on are genuine neurological differences and not laziness or incapability. We didn’t choose to struggle.