How To Manage ADHD As A Professional
The typical understanding of ADHD is that it’s a disorder affecting attention, often characterized by hyperactivity. ADHD is more than just that. It involves cognitive functioning, emotional regulation, and environmental factors that can greatly affect your ability to function.
It creates difficulty with focus, organization, prioritization, task completion, and memory. Establishing strategies you can use to manage your symptoms is key to navigating the professional landscape effectively.
Get Into A Routine
Most jobs have productivity requirements, deadlines, and checkpoints that you need to meet to be successful. With ADHD, staying on task and completing the required workload on time can be difficult.
Creating a routine based on your job duties and upcoming schedule can help you stay focused and avoid becoming overwhelmed. A more predictable schedule will ensure you know what’s coming and can mentally plan accordingly.
This may mean starting work at the same time every day or taking breaks at structured intervals. You might also find that you’re more productive at specific times during the day, so you can schedule important or time-sensitive tasks during this period.
Ask For Accommodations
In recent years, there’s been a bigger push for diversity and inclusion in most companies, at all levels. If you’re struggling with ADHD symptoms, you might have luck discussing it with your HR department or direct supervisor.
If they’re aware of how you’re struggling, they may be able to offer you some alternatives or accommodations that will make your life easier. When having this discussion, be as specific as possible, maybe even offering some solutions of your own.
Create A Distraction-Free Workspace
One of the most beneficial things you can do to set yourself up for success is to assess your workspace. Whether at home, in the office, or both, you want a space that is conducive to getting work done.
There are enough distractions out there coming at you from different directions. You don’t need your area to be one of them. Clear your space of any knick-knack items that could pull your attention away from your daily tasks. When possible, limit the number and types of devices in your immediate area. If you’re in a crowded area, you may want to invest in noise-canceling headphones to drown out some of the background noise.
Use Organization Tools
With life as busy as it is, odds are you have multiple to-do lists, written work tasks, and sticky notes with reminders so you don’t forget your other responsibilities (like picking up the dry cleaning). A ton of notes filling your space can actually be more harmful than helpful, especially if you have ADHD.
Instead, consolidate as much of the odds and ends as you can. Compile a master to-do list. Start using a planner or electronic calendar to keep track of your deadlines and appointments. Choose a day each week to clear out your to-do list of any easy check-off items and recalibrate your schedule.
Take Supportive Breaks
When you start to get behind or notice you’re having difficulty focusing, it’s natural to want to power through your day to get caught up. Sadly, this will often end in frustration and overwhelm.
Your brain isn’t wired to plow through tasks without breaks. If you have a long task on your schedule, pencil in times to take a quick break. Give your brain a quick reset as you walk away from whatever you’re working on. Come back a few minutes later and pick up where you left off. Incorporating breaks throughout your day can ward off that brain fog and fatigue you might be feeling.
If you’re having difficulty managing your ADHD symptoms in the workplace, contact us to discuss ADHD testing and additional strategies that may be helpful for you.
