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Succeeding in the Workplace with ADHD: Strategies for Young Professionals

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Succeeding in the Workplace with ADHD: Strategies for Young Professionals



Embarking on a new job can feel like a whirlwind of emotions, from the excitement of starting something new to the challenges of fitting in with your colleagues. When ADHD is in the mix, those feelings can become even more intense.

Here at The ADHD Centre, we recognise the unique strengths and hurdles that come with ADHD, especially for those entering the workforce for the first time. 

We’re here to support you by identifying the potential challenges you may encounter in the workplace and offering practical strategies to overcome them. Plus, we’ll provide valuable tips to help you bounce back if things don’t go as planned.


ADHD in the Workplace

Young professionals with ADHD can face challenges in the workplace, including difficulties with time management, maintaining focus and managing deadlines. These challenges can impact productivity, communication, and overall job satisfaction. 

However, there are ways to overcome these challenges. For instance, calendars, planners, or task management apps can help with time management and organisation. Two task management apps you could try are TickTick and Evernote. TickTick is the ultimate to-do and task-management app which allows you to schedule an agenda, jot down memos, share shopping lists, collaborate with your friends, or even build some new habits.

Evernote lets you write notes, or to-do lists, and schedule them all in one place, helping you stay focused and do more. 

You could also try impulse control techniques and ask for input from your colleagues or mentors before making decisions. This can help with impulsivity. 

If you are struggling with workload or a deadline remember to prioritise tasks. To prioritise tasks effectively, start by breaking them down into smaller, manageable steps and then focus on tackling the most urgent or impactful tasks.

Communicate with your supervisors about workload concerns, and delegate when appropriate. Do your colleagues have the skills to take on some of your tasks? Schedule meetings to discuss your ideas and don’t be afraid to ask for help. 

Developing interpersonal skills such as active listening can improve collaboration and teamwork. Practise active listening by maintaining eye contact in conversations. Try summarising key points to show that you are listening. If you’re asking for help do it in a quiet room without distractions. 


Strengths and Support 

Recognise that you have strengths which you can use in the workplace. Creativity, innovation, hyperfocus, and adaptability can be valuable assets. 

Use them for problem-solving and generating new ideas. Finding opportunities to apply them in your role will give you a greater chance of excelling in your career. 

If you need extra support, ask for it. You could request flexible work hours. Could you work four days rather than five with shorter breaks? What about part-time or school hours such as 9 to 3? Hybrid working is also common with part of the week in the office and part home working. 


Extra support such as assistive technology may be available. Assistive technology includes devices, tools, software, or equipment specifically designed to assist in performing tasks that might otherwise be difficult or impossible. Try some of the apps HERE. Other examples to try include, noise-cancelling headphones to block out distractions or smart watches to set reminders. 

See if there are opportunities to attend professional development workshops and build a supportive network of colleagues, mentors, or ADHD support groups. Find ideas for support groups HERE


10 Tips to Help You Succeed at Work

  1. Establish specific, achievable goals for your career growth and development. Break them down into smaller milestones to track progress and stay motivated. 
  2. Stay curious and committed to learning. Look for opportunities for professional development, whether through workshops, courses, or mentorship programs. Speak to your employer to see if your company offers any you can join. LinkedIn is another place to look for learning outside of work.  
  3. Build positive relationships with colleagues and supervisors. Have regular meetings or catch up with colleagues to improve relationships. Networking and fostering connections can open new opportunities and support your career journey.
  4. Hone your communication skills, both verbal and written. As mentioned above, practise active listening, express ideas clearly and confidently, and be open to feedback from others. 
  5. Be proactive and take ownership of your work. Look for ways to contribute beyond your job description, propose innovative ideas, and volunteer for more challenging projects. 
  6. Develop your time management skills to juggle multiple tasks and deadlines. Use to-do lists (Try Todoist or, and time-blocking techniques to stay organised and focused. Time-blocking techniques involve scheduling specific blocks of time for different tasks or activities throughout the day.
  7.  Embrace change and remain flexible with new challenges or unexpected circumstances. Adaptability will help you to navigate a dynamic work environment and thrive in uncertainty. 
  8.  Welcome feedback as an opportunity for growth and improvement. Reflect on your successes and failures and use them as learning experiences to refine your skills and approach. 
  9. Develop resilience to bounce back from setbacks and overcome obstacles. Maintain a positive attitude, persevere in adversity, and ask for support when needed. 
  10. Prioritise your well-being and set boundaries between work and personal life. Make time for activities that recharge you outside of work, whether this is hobbies, exercise, or spending time with loved ones. 


What if Things Don’t Go to Plan? 

If you are struggling at work, remember you are not alone. Resources such as those from The ADHD Centre can help with techniques and coping strategies. See our extensive range of blogs HERE 

We can provide a comprehensive assessment, offer personalised treatment options, and support strategies tailored to your needs. 

Not everyone tells their employer that they have ADHD. Only you can make this decision. Look at the pros and cons before informing your employer.

If you decide to inform your employer, have a conversation with supervisors or HR about the challenges you are facing. Discuss potential adjustments that could help improve your performance and job satisfaction. 

Out of work, lean on support systems such as family, friends, or ADHD support groups for emotional support and practical advice. Connecting with others who understand the challenges of ADHD can provide valuable insight and encouragement. Our blog ‘Connect With Like-Minded People in the ADHD Community’ shows places where you can connect. Read it HERE

Some of your ADHD traits may mean you are suited to certain careers. Evaluate whether your current job aligns with your strengths, interests, and values. Exploring alternative career paths or job roles that better suit your strengths and accommodate ADHD-related challenges.


Alternative Career Paths

Business owner

Entrepreneurial ventures allow flexibility, creativity, and the ability to pursue multiple projects simultaneously. If you have ADHD, you may excel in dynamic environments where you can use your innovation and problem-solving skills to create new business opportunities. 

Creative Industries

Careers in graphic design, writing, music, or art can be ideal for anyone with ADHD or who thrives in environments that encourage creativity and divergent thinking. These roles provide opportunities for self-expression and innovation, allowing you to use your imagination and originality. 

Technology and IT

The fast-paced and ever-evolving nature of technology and IT industries can appeal if you thrive on novelty and excitement. Roles such as software development, web design, or cybersecurity offer opportunities to develop analytical skills, adaptability, and hyperfocus on complex problems. 

Healthcare and Emergency Services

Careers in healthcare, emergency services, or crisis intervention can be well-suited for those with ADHD who excel in high-pressure situations that require quick decision-making and multitasking. Roles such as paramedics, A&E doctors, or firefighters allow you to use your ability to stay calm under pressure and think on your feet. 

Sales and Marketing

Sales and marketing roles offer opportunities to use your strong communication skills, creativity, and ability to think outside the box. These roles involve interacting with people, adapting to changing situations, and developing persuasive strategies to promote products or services. 

Outdoor Activities

Careers that involve physical activity or outdoor work, such as landscaping, construction, or personal training, can be appealing for their hands-on environments. These roles provide opportunities for movement, stimulation, and variety, which can help you stay engaged and focused. 

ADHD Support

Assess the balance between work and personal life and adjust as needed. This will help to reduce stress and burnout. Setting boundaries, scheduling downtime, and prioritising activities outside of work can contribute to overall well-being. 

Career success is not about perfection but resilience, adaptability, and continuous growth. With determination and perseverance, there is no reason why you can’t achieve your goals and fulfil your potential at work.

Our team of experienced clinicians is on hand to provide expert insight, advice, support, and guidance on ADHD. Helping you to manage and embrace some of the challenges.

For more information on how we can help you:

Call 0800 061 4276.


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Book an ADHD assessment for an adult or child HERE 


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The ADHD Centre

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We have been diagnosing and treating people with ADHD since 2009.

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