Navigating the world of work with ADHD can present unique challenges, but with the right strategies in place, success is within reach. As Mattison Dewald was diagnosed with ADHD in her 20s, she understands the struggle of staying focused and organized in a professional setting. In this article, we will explore practical tips and tricks to help individuals with ADHD thrive in the workplace. From establishing a morning routine to incorporating micro-breaks and fidget items, these strategies have been instrumental in improving productivity and overall well-being. By implementing these techniques, individuals can harness their unique neurology to achieve success at work and beyond.
Work is undeniably a large part of our lives. A part of our lives that requires much of our focus and energy to be able to be successful. For the average individual, it can be challenging enough to put in this amount of work and effort. When an adult is living with ADHD (Attention Deficit Hyperactive Disorder), this process can become even more intimidating.
I was diagnosed as an adult woman in my 20s with ADHD. I felt as if my life was spiralling. I could not finish a task. My brain was constantly firing, and could not shift down. I was overthinking every small detail of my day. My apartment was a mess- I could not organize myself adequately and would become frozen with overwhelm and distraction. I would walk away from my house and forget to close doors, turn off lights or my curling iron. I would either eat very little or eat to excess. I was staying up late doing sleep procrastination, and feeling extremely unmotivated and agitated every morning.
I went to my GP and then through the proper channels and they let me know that I was living with ADHD.
Things started to make sense. Women are underdiagnosed as children but tend to be diagnosed at equal rates to men as they become adults and cannot cope with the demands of daily life.
With this in mind, I needed to create a strategy to keep myself motivated and focused at work. I knew that this was going to be more of a challenge for me, but I truly believe that we can live with our unique neurology and still be successful.
Here are some tips and tricks I have devised personally:
When you're living with ADHD, you can suffer from anxiety and inattentiveness, particularly if you are a woman. Having a morning routine can assist you with starting out without a rush of stress and adrenaline. Try to get up even 20 minutes earlier in the morning. Drink water, do some light stretching and do some breathing exercises. Allow yourself to wake up slowly and intentionally. Running out of bed to go straight to work will set you up for a dysregulated day.
In the morning, I am unable to make big decisions right as I wake up. I can spin out of control if I am not organized. The night before, set out your outfit, pack your lunch and place your keys, wallet and any other essentials in the same place. This will help you feel in control and decrease the feeling of “spinning out” when you feel rushed and distracted. It may sound dramatic, but losing my keys in the morning can ruin my day.
It is very common for folks with ADHD to have difficulties around food. Something that is incredibly important, is to ensure you have balanced blood sugar and something in the morning that will create sustainable energy and satiety. Focus on high-protein foods and low glycemic index options. My go-to is plain Greek yogurt with protein powder, blueberries and walnuts. I meal-prep this on the weekend, so I know I can reach for it every morning, already made.
I can start to feel when my focus is being lost. I am honest with myself about this! When I can feel myself zoning out, I recognize I need a short break. I will take a 3-minute break to simply breathe and let my focus go. After I have allowed this, I get back to my task.
Typically, women with ADHD suffer from inattentiveness rather than hyperactivity (although, not always). However, if I am having a difficult day, I recognize my need to fidget and move. One strategy I utilize that is subtle is jewelry. I frequently wear a spinner ring, or beaded bracelets that I can spin and feel even in Zoom calls. It is okay to fidget, as this can be deeply comforting.
Sensory overwhelm can impact someone with ADHD negatively throughout the day. A huge aspect of this can be temperature. To be able to help myself get comfortable in this state, I ensure I have layers. I will wear a light blouse, cardigan and scarf, so that I may adjust through the day if I become uncomfortably hot or cold and agitated.
Getting fresh air and moving my body have been essential to my success. This helps me get grounded when I am anxious and can work excess energy off so that I can get settled for the rest of my day. Walking is also a simple activity that requires less focus, so you can simply go through the motions and get moving.
It sounds obvious, but sleep is crucial to emotional regulation and focus. Without sleep, my ability to get myself on task becomes exponentially harder. Set a time that you will go to bed each night, and get yourself to bed. If you are a little later than usual, do not punish yourself. Take it one night at a time. Once you see the improvement, it will become easier and easier to stick to it.
These are just a few tips in my arsenal for helping me be successful. I am not a medical professional and this is not intended as medical advice, but these are things in my lived experience that help me thrive at work and in life! Remember- be gentle with yourself. If you fail today- tomorrow is another day. You deserve just as much success in life as a neurodivergent individual. I will be cheering for you along the way.
Written by: Mattison Dewald
Establishing a morning routine can help individuals with ADHD start their day without stress or overwhelm. By incorporating activities like drinking water, stretching, and breathing exercises, individuals can ease into the day and set a positive tone for increased focus and productivity.
Fidget items, such as spinner rings or beaded bracelets, can provide a subtle outlet for individuals with ADHD to release excess energy and maintain focus. These items offer a comforting and grounding sensation, helping individuals stay engaged during tasks or meetings without feeling restless or distracted.
Sleep plays a crucial role in emotional regulation and focus for individuals with ADHD. Setting a consistent bedtime and prioritizing adequate rest can significantly improve cognitive function and productivity at work. By ensuring proper sleep, individuals can enhance their ability to stay on task and manage daily responsibilities effectively.
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