How to manage ADHD at work and turn it into a strength

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GPS of the brain

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People with ADHD often struggle with executive function, which Didier describes as “your brain’s GPS” for navigating your day. Executive function is a set of mental skills that includes making plans, managing time and flexible thinking. It also includes working memory, which helps us keep track of what we’re doing.

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To keep from getting derailed, experts recommend breaking large tasks into chunks, writing detailed to-do lists and taking breaks.

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Personal chef Bill Collins, 66, who was diagnosed with ADHD two years ago, writes structured lists when he’s making a meal for a client. He creates categories for kitchen areas — counter, stove and oven — and then lists tasks such as “chop carrots, boil water for pasta” underneath each category. Then he numbers each task so he knows exactly what to do, where and when.

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“That’s how I got around my unknown ADHD early on, just making lists,” Collins said. “If it’s something I don’t want to do, I put it at the top of the list so I can be done with it.”

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Another technique is called “body doubling,” which involves a pair of work colleagues meeting over Zoom or in-person to focus on completing projects. The two may choose to perform separate tasks — one might build a presentation deck while the other files tax reports — but help each other stay accountable.

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“You’re just sitting there during that dedicated time, getting things done,” Didier said.

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Insurance company Liberty Mutual provides an AI tool that helps break down large projects into manageable tasks and provides reminders about deadlines, to help employees with ADHD stay focused and organized, said Head of Benefits Verlinda DiMarino.

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Getting through meetings

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Meetings can be difficult for people with ADHD if their minds drift or they feel an urge to get up out of a chair. They also may struggle with impulse control and find it hard to wait their turn to speak.

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Nicole Clark, CEO of the Adult and Pediatric Institute, a mental health practice in Stuart, Florida, suggests asking for meeting topics in advance and writing up talking points. If you think of questions during the meeting, write them down.

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Some employers use a voice-to-text service, projecting what a speaker is saying on a screen, which helps people with attention difficulties stay focused, Clark said.

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Sylvester, the psychiatrist, recommends practicing active listening by repeating in your head what someone just said, or taking a brief time-out from a meeting to reset.

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Tell them, “‘I need five minutes. I’ll be right back.’ Get up and walk out. Do what you need to do,” he said.

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Mariel Paralitici-Morales, chief medical officer of the Adult and Pediatric Institute, who has ADHD, sits close to whoever will be speaking to help sustain attention.

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“Having something in my hand helps,” said Paralitici-Morales, who sometimes holds a fidget spinner. “If we have to talk, I found it’s easier for me to be the first one and break the ice” to keep herself from second-guessing what she planned to say.

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Seek accommodations

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People with an ADHD diagnosis can request accommodations at work through the Americans with Disabilities Act. Noise-canceling headphones may help. Consider asking for the ability to take a break every 20 minutes, Sylvester said.

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“Set a timer for five to 10 minutes. Get up and walk around. Make some coffee. Go play with the dog,” he said. “When that timer goes off, go back to a 15 to 20 minute hard productivity cycle.”

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Employees can also request a flexible schedule or ability to work from home, which can enable time for therapy or self-care.