How ADHD Affects Work Performance – Tips from an NYC Therapist
Although often overlooked, ADHD has a significant impact on work performance. It can cause people to procrastinate, overreact, forget important tasks, and even struggle to show up consistently. Most of the time when this happens, people turn inward and blame themselves. However, this is too simple of an explanation. Many of these issues are common symptoms of ADHD that deserve understanding and practical solutions.
In this article, I will briefly highlight a few of the major work performance issues people with ADHD struggle with and offer practical tips for addressing them.
Accommodations: Know Your Rights
The first thing I have to mention is that ADHD is currently considered a disability under the Americans with Disabilities Act (ADA), which allows people to request reasonable accommodations at work. These are accommodations that employers are required to provide. Not enough people utilize this resource and end up white-knuckling their way through their careers. For more specific information about accommodations for ADHD, visit the Job Accommodation Network (JAN).
Procrastination: The Last-Minute Scramble
This may be one of the most common issues people with ADHD discuss when it comes to work—putting things off until the last minute. The report you had three weeks to complete is being prepared just hours before your presentation. You're asking ChatGPT questions you should have researched weeks ago, just minutes before the call. The stories are endless.
One effective way to improve procrastination is to "chunk" or pair tasks with routines you've already established. For example, if you routinely check emails every day, tack on 60 minutes of research to that task. Marry the two together. This is a simple yet powerful tool for riding the wave of motivation and routine that's already established.
Forgetting: When Everything Slips Through the Cracks
Another common issue is simply forgetting "stuff"—meetings, materials, your lunch, almost anything can slip your mind. With ADHD, almost everything gets forgotten at some point.
One way to combat this is through strategic "calendaring" with alarms, or even more simply, making reminders visual and impossible to ignore. For example, if you forget to pack your lunch every day, get a large piece of bright-colored paper and tape it to your car's steering wheel. Although it's obnoxious, you won't forget.
Talking "Too Much": Managing Impulsive Communication
Another thing people with ADHD often discuss is "talking too much" or blurting things out in meetings. This is another common ADHD symptom that can impact workplace relationships.
One of the best ways to manage this is to acknowledge the issue upfront. We don't necessarily need to share this in a team meeting, but with people you're comfortable with or in one-on-one meetings, it can be helpful to say something like, "I tend to talk a bit more than most, and I'm working on it." This not only shows self-awareness but also demonstrates your intention to improve. This approach works much better than simply trying not to do it.
Moving Forward with Support
Managing ADHD in the workplace doesn't have to be a solo journey. With the right strategies, accommodations, and support, you can thrive professionally while honoring how your brain works.
We are a practice in NYC specializing in ADHD therapy. If you're interested in improving your work life and managing your ADHD symptoms, we would love to hear from you. Book a free 10-minute consultation below to learn how we can help you develop personalized strategies for workplace success.
