October 09, 2025
There are many adults who have developed their own coping skills to hide the effects of ADHD in their lives, says Fraser OT and Sensory Specialist Karmen Nyberg. She has first-hand knowledge of the daily struggles because she also deals with adult ADHD. Karmen says many adults have never been diagnosed with ADHD. But not knowing you have ADHD and trying to compete in the workplace could set you up for difficulties.
Here are some of the most common signs of ADHD that show up at work, according to WebMD:
- Issues with time management
- Trouble getting organized and staying that way
- Problems with listening and paying attention
- Difficulty following directions
- Inability to get to work or appointments on time
- Issues with interrupting people to state your case
- Problems sitting still
- Difficulty keeping your emotions under control
If these sound like you on a daily basis, it’s time to realize that there are strategies that can make your work life easier and more productive.
“Once I realized my brain just works a little differently, everything shifted,” Nyberg says. “Instead of fighting against it, I started working with it and that’s when I began finding strategies that fit me and make my workday easier.”
First, consider an evaluation with a doctor who treats adult ADHD, says Nyberg. Treatment may include medication, therapy, or both and can open the door to strategies that make work more manageable. Explore some strategies suggested by an Occupational Therapist or work coach.
Strategies don’t have to be complicated or time-consuming, says Nyberg. “Try one and see if it helps. If it doesn’t fit, that’s okay. Just adjust and try something else.”
- Establish routines: In practice, establishing routines can mean putting your keys and wallet in the same place when you enter your home. At work, it could mean checking your email first thing in the morning and making a to-do list, or keeping a planner.
- Keep lists: Lists are helpful only if you use them. For those with ADHD, try keeping lists with short, precise tasks that can be completed quickly and marked as complete. For example, instead of this:
- “Talk to Mary about scheduling a meeting with John and decide how to proceed with the Arnes case.”
Try this:
- Schedule a meeting with Mary and John.
- Create 3 scenarios for the Arnes case.
- Stay engaged: If you tend to get bored easily, try setting an alarm on your phone or watch to alert you to stand up and walk every hour. Move your workspace to a new location. Put on some music to help you concentrate on a repetitive task.
- Reward progress: When you complete a section of a project, give yourself a small reward. Go get a cup of coffee or take a walk around the block. “I have to work in chunks and give myself a small reward when I finish something,” says Nyberg. “Usually, it’s as simple as grabbing a fresh cup of coffee, taking a walk around the block, or letting myself scroll social media for a few minutes. My ADHD brain thrives on rewards.”
- Find your place: If your work area has a lot of distractions, find a place where you can concentrate. Look for an empty cubicle or conference room. Accommodations don’t have to be complex or time-consuming. Sometimes a small change, like noise-reducing headphones, a quiet workspace, or clearer task priorities, can make a big difference for employees with ADHD.
- Ask support or accommodations: Talk to your manager about accommodations like earplugs or headphones. See if you can change locations or work remotely, if that’s a good option for you. Ask for help with work management and priorities. Join a support or social group.
It’s also important to understand your legal protections. ADHD is a disability under the Americans with Disabilities Act, so you cannot be discriminated against in the workplace. The Act requires companies with 15 or more employers to make reasonable accommodations for the condition.
Gina Brady, Fraser Sensory Supports & Training Program Manager, says that accommodations don’t have to be unwieldy. “Working with a program like Fraser’s Sensory Supports & Training program can help employers and employees find solutions that work in their settings. We find individualized approaches for our partners,” says Brady. “To learn more about sensory supports in the workplace, visit www.fraser.org.