adhd at work

ADHD Struggles At Work

Getting to work on time

Getting to work on time can be a challenge sometimes. This can be due to different time perception, when somehow 5 minutes turn into 30. ☠️ Or struggling to gather things together due to disorganisation at home. And don’t get me started about bedtime procrastination and how our mornings often have to make up for that…

What to do: track time with a visual timer, dedicate a certain amount of time for each task. This can be a great way to get a sense of urgency and gain a perception of time.

adhd getting to work on time


There are soooo many things that can cause overstimulation at work: constant noise, bright lights, weird smells, it can be really tiring and taxing on ADHD minds.

What to do: if possible arrange your workspace to minimize sensory distractions. Consider using noise-canceling headphones to block out excessive noise. Communicate your needs and set boundaries with colleagues to manage interruptions. If possible take breaks throughout the day to change your environment.


Burnout due to taking on too much work or procrastination that leads to having to work overtime.

What to do: this is such a broad topic! Getting coaching or therapy on both of these can be a great start. Setting boundaries is also essential.

distant deadlines

Difficulty with distant deadlines – if it’s not now, it doesn’t exist.

What to do: Turn “distant” into “now” – break down the task into small steps & assign small deadlines to them. Even though we think that we have a month to complete something, breaking it down and adding these steps to the calendar can visually help us see that the task actually needs to start right now. 😊

spacing out in meetings

Spacing out in meetings due to difficulties in sustaining attention, as our minds might wander or be easily distracted by internal thoughts and external stimuli.

What to do: if you can, use fidget toys (directing restlessness can help sustain attention), create goals for yourself: what would you like to find out in this meeting? Ask questions as a way to stay grounded in the present moment.

changing careers

Changing careers often due to things becoming repetitive. ADHD minds love novelty and new challenges.

What to do: allow yourself to explore new opportunities. If you’d like to stay in your current role, think about the new things you could learn or how you could change things up.

coaching can help

ADHD coaching can be instrumental in helping ADHD’ers with various challenges:

  • Goal setting
  • Accountability
  • Understanding strengths and values
  • Building structures
  • Self-awareness
  • Skill building
  • Stress management


If you’d like to work together, please reach out here😊

overwhelm workbook

It’s important to recognize the signs of overwhelm and take proactive steps to manage stress, prioritize self-care, and seek support when needed.

You can also learn more about ADHD & overwhelm in this workbook.

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