Written in August 2025
This blog is looking at the factors that we need to consider when we’re returning to work. Returning to work could mean going back to the same job after a period of absence, and it could mean going back to work in new job after a period of unemployment. We’ll look at both scenarios in two parts, but it’s useful to read both as there may be some things that resonate with your particular situation in both pieces.
What to arrange with work
We’ll assume you’ve made the decision to go back to your job. If you’re reading this and you’re undecided whether to go back, some of the factors here might give you some insight into that decision.
The most important things to ask for are a phased return and an adjustment passport, or some other record of reasonable adjustments you need. Some companies have a policy and a document, some don’t, but the vital aspect here is having these things in writing. When adjustments are recorded in writing, it is very difficult for someone to deny them.
Something I hear a lot is that adjustments are made initially, and when they work and that person isn’t struggling any more, the adjustments are taken away because that person “seems to be coping fine”. And yes, they are coping fine because of that adjustment.
A phased return involves returning to the office or workplace on a part-time basis initially, building up to the usual hours/shift pattern over 4 to 6 weeks (although this is only a guideline and it could take longer). Depending on the nature of the work you could do shorter days or fewer days, and you may be able to be exempted from certain tasks during the phased return. You may also work from home some of the days, equally, working from home might be one of the adjustments you ask for on an ongoing basis.
Depending on your “flavour” of neurodivergence you might want to get these things in place two weeks or so before returning. Indeed, the outcome of requesting adjustments might change your decision about returning*.
Applying for Access To Work is also worthwhile if you need equipment or coaching that your employment won’t or can’t pay for (what is “reasonable” for a large multi-national corporation isn’t the same as what’s “reasonable” for a small business). The process can take several months, so the quicker you get started the quicker you’ll get the grant. There’s a maximum of £69k per person per year available. If you want help or guidance, this body doubling style course from ADHD Works is great.
Personal tasks
It’s likely that your daily routine or rhythm has changed during your absence, and if there’s one thing that neurodivergent (especially autistic) people struggle with, it’s a change in routine.
It may help to adjust your routine around sleeping and waking times a week or two before your planned return. Your morning routine may have changed and there may be aspects you want to keep (perhaps some morning exercise has helped ground you for the day, and this is a good thing to keep doing?).
ADHDers struggle with time perception and time management, so timing particular tasks or even routes to work (and recording the times) can help give you a proper idea of how long each task takes. This makes it a whole lot easier to know what you have time to do each morning, and what you don’t have time for.
Planning your meals is also a good idea – I like knowing what I will eat and what I have for snacks, and I find it really useful to have a treat that I can use as a reward if I have a particularly odious task to do. Whether you take a packed lunch or buy something, knowing you have a plan for it reduces uncertainty, and that reduces anxiety.
It also really helps to have a plan of what to do if you experience overwhelm, a shutdown or a meltdown when you return to work. A workplace ally can be a help here, someone you can go to for help or co-regulation if you need it. If there’s no-one at work who can do that, make a plan with a trusted friend or family member that you can call or text if you need help.
Identifying a private space you can go to for time out and regulation is really important for managing this potential problem, so whether it’s a toilet, unused office or your car, have a planned space to go when you need that regulation time. It’s helpful to have some activities, techniques or stims planned in advance that you can use to ground and regulate.
In the second part we will look at returning to work in a new job after a period out of work. It’s also relevant if you are starting your first job.
*Although these are a legal requirement, some companies are very reluctant to make adjustments and may refuse. This could be resolved by using a mediation service like ACAS, or contacting a union representative, if you are a member of one. Having trained Unite, I can highly recommend them!
I have been refused adjustments and did not have the energy or skills to advocate for myself at that time, so decided to leave the job. I understand if you come to the same decision – yes there are legal avenues to go down but it’s also important to consider the impact of doing this on your wellbeing.