Workplace Happiness & an ADHD Brain

Career misalignment can happen when your job doesn’t match your interests and skills, nor your ADHD. It can be a miserable place to inhabit and often leads to burnout. But what if you could find an environment that actually nurtures your ADHD brain and professional growth? A brain, that at times can feel full of ideas, thoughts and unfinished tasks. How do we find the right fit in a world where the ADHD brain still isn’t fully understood in many workplaces? How do we find workplaces that are willing to accommodate ADHD needs, whilst embracing ADHD strengths?

When you start to understand your natural strengths, personality, and interests, and how your ADHD manifests in you, this can lead to, and shape a career that can feel satisfying and manageable. What if you could find a job that transforms ADHD challenges into strengths, leading you to love your job and look forward to engaging in it every day?

In essence, you want to find the path that aligns with what feels natural for you, so that you’re not fighting with yourself every day. You also may want the opportunity for realistic promotions so that your career allows for growth. You don't want to end up hopping between jobs trying to find the right fit as this is often frowned upon in resumes. Building consistency and reputation is an important career asset.

Embracing ADHD Strengths in the Workplace

ADHD is often associated with challenges like distractibility and impulsivity. People with ADHD can suffer from Rejection Sensitive Dysphoria which can lead them to feeling criticised and sensitive to those around them. ADHD Paralysis can lead to action inconsistency when starting and completing tasks. Feeling overwhelmed can result in an employee not being able to do what they can do on a good day and organisation can be haphazard. Dopamine chasing can make it hard to stay on track and being inattentive or hyperactive can make it difficult to sit through long and bland meetings.

So how can we manage these inconsistencies in a world where consistency is rewarded and promoted - where companies claim to have neurodiverse accommodations in place and yet their employee feels too much shame to even mention that they may need to access them? This happens. Onboarding seems perfect until you have a bad day and find out that there is inflexibility in actually implementing the necessary and promised accommodations.

Think of your career exploration as a flexible framework rather than a rigid schedule. Start by identifying your non-negotiables - the things that absolutely need to be in place for you. Then, build your choices around anchors, allowing for set of choice with plenty of wiggle room in between.

ADHD may bring challenges to your workplace, but it also brings unique strengths that can be assets in the right work environment. So, before jumping in to write you application letter, stop and think about how your ADHD affects you the most. You want to be applying for positions that align with your strengths and can accommodation your ADHD challenges. You want to be checking out the company policies around neurodiversity and making sure that what’s on policy paper is integrated into a typical working day. This may take some time which at times, may go against your natural inclination of impulsivity especially if there is a looming closing date for applications.

Your strengths may include -

Creativity and Innovation – you may be someone who has the ability to think outside the box and generate original ideas on a regular basis. You may have discovered that you’re great at many unique connections when faced with challenges or brainstorming. You’re the go-to person for finding solutions when others can’t.

Hyper-focus – you may be capable of intense concentration on tasks of interest, leading to high productivity and being able to complete complicated tasks more quickly than others, at greater depth.

High Energy and Enthusiasm - A dynamic approach to work that can be motivating for teams … on most days. Some days you may arrive at work with no motivation at all however, so keep this in mind.

Adaptability – you may be someone who can be comfortable with change and has the ability to thrive in dynamic environments. You may be the cool and in- control person in a crisis.

Not Negotiables - You may be someone who has worked out their not-negotiable tasks and is clear about how they can get from A to B using anchor methods. This produces a certainty about you even if it doesn't extend to everything else that you do. Some consistency is good.

Recognising and leveraging your strengths is crucial in finding a fulfilling career path because if your end up in a job that doesn’t provide perceived reward, or have some level of flexibility, then it’s going to be difficult to turn up, let alone do the job. We all know what it feels like to be surviving with ADHD. We may have created a multitude of coping strategies to survive. We’re ducks on the lake paddling furiously under the water whilst looking like everything is just fine on the top. What you should be doing is thriving without the need to engage a thousand coping strategies during your working day. You want to go home feeling like there’s more to your day, not crashing out on the couch the minute you get home and feeling like you've done several spins in your washing machine.

Here are some ideas for ADHD brains.

Designing Adaptive Routines That Offer Structure Without Rigidity

Instead of adhering to strict schedules, consider creating flexible routines that accommodate your energy levels and attention span. Utilise tools like visual reminders, gentle alarms, and body doubling to maintain consistency without feeling constrained. When the ADHD brain senses constraint, it lowers dopamine. There’s no perceived reward in feeling constrained or stifled.

Remember - consistency itself is a goal. The ADHD brain rewards you with dopamine if you are consistent.

 Implementing Time Management Techniques Aligned with ADHD Tendencies

Traditional time management methods may not always be effective for ADHD. Although some people love teaching because of the fact that their day is structured for them, so keep in mind that everyone is different. Explore strategies such as time blocking, using planners with visual layouts, and setting realistic deadlines to better align with your natural rhythms. When you do feel like your day has started off well, tackle tasks that you have been putting off. Don't leave things to the last minute and end up stressing yourself out.

… but remember. ADHD is a condition that produces inconsistency. No matter how many great techniques are listed, the key is being consistent in using them.

Establishing Organisational Systems Tailored to ADHD Thinking

Develop organisational methods that resonate with your cognitive style. Remember that everyone is different. This might include using colour-coded systems, designated spaces for items, and simplifying storage solutions to reduce overwhelm. Making sure that everything goes back to where you removed it from can help with cumulative mess in your workspace.

Channelling Hyper-focus into Productive and Creative Endeavours

Recognise periods of intense concentration as opportunities to tackle complex tasks or engage in creative projects. By setting boundaries and scheduled breaks, you can harness hyper-focus effectively without leading to burnout. Remember to eat and drink water as part of your self-care plan during these times and look out of a window to see if the sun has already set...

Enhancing Emotional Regulation and Building Resilience

Develop coping mechanisms to manage emotional fluctuations. Techniques such as mindfulness, cognitive-behavioural strategies, and seeking support can bolster emotional resilience. Being mindful of your inner thoughts also helps. Keep that inner-critic quiet when things appear to be difficult. Self-compassion is a blessing when your ADHD inner critic starts up.

Utilising ADHD-Friendly Techniques to Improve Focus and Attention

Incorporate methods like breaking tasks into smaller steps, minimising environmental distractions, and using tools like noise-cancelling headphones to enhance concentration. Having said that, if you are working from home and a dog starts barking, you may want music on to drown out the dog instead of wearing headphones. Find out what works for you.

Fostering Strong Social Connections and Support Networks

Engage in communities or groups where you feel understood and supported. Building relationships with individuals who share similar experiences can provide encouragement and reduce feelings of isolation.

Discovering Your Ideal Work Environment

Engage with tools designed to align your career path with your ADHD profile.

Personality Tests: Assessments like the Myers-Briggs Type Indicator (MBTI) can help identify your work style preferences.

Interest Inventories: Tools such as the Strong Interest Inventory (SII) evaluate your interests to suggest compatible careers.

ADHD-Specific Career Assessments: These are tailored to consider ADHD traits, providing more accurate career guidance.

Recognise Common Workplace Mismatches

Certain job environments may not align well with ADHD traits:

Highly Repetitive Tasks: Roles requiring prolonged focus on monotonous tasks can be challenging.

Rigid Structures: Jobs with inflexible routines may not accommodate the need for variety and spontaneity.

Limited Autonomy: Positions with little control over work processes can be stifling.

Unhelpful Management: Your RSD doesn’t need to be triggered every day. If during your interview, you can sense a lack of values alignment, then don’t take the job. Ask some questions about how they support ADHD in the workplace if you wish to disclose. Read their company policy documents. Ask around. Search online to see what other people have experienced.

Identifying these mismatches can help avoid roles that may lead to dissatisfaction or your underperformance. Don't get to the end of your career with endless unfulfilled career potential. You want to feel like you're the right fit for the job you are in. If you're in a role that doesn't fully align with your strengths, before quitting, maybe consider some ways to adapt it.

Task Restructuring: Incorporate more variety and creativity into your responsibilities.

Workspace Organisation: Design your environment to minimise distractions and enhance focus.

Open Communication: Discuss your working style with supervisors to explore possible adjustments, so long as they are supportive.

Leverage Supports and Accommodations

Explore accommodations that can support your work performance.

Flexible Scheduling: Adjust work hours to align with peak productivity times.

Remote Work Options: Working from home can reduce distractions and increase comfort.

Assistive Technologies: Utilise tools like digital planners and noise-cancelling headphones to enhance focus or play music. Whatever works for you.

Understanding your rights and the resources available can empower you to create a work environment conducive to your success.

Careers That May Align with ADHD Strengths

Certain careers have apparently been shown to naturally align with the strengths associated with ADHD. However, create your own list of careers that you think may be a good fit for you. Do online career assessments. Book in with us to undertake our ADHD180 Career Assessment. Identifying your strengths and weaknesses.

Creative Fields: Roles in writing, design, or the arts leverage creativity and innovation.

Entrepreneurship: Running your own business allows for autonomy and variety.

Healthcare: Positions like emergency responders or nurses offer dynamic environments.

Education: Teaching roles can be engaging and allow for creative approaches.

Technology: Jobs in software development or IT support problem-solving and adaptability.

Government: Positions that offer flexibility and career growth with secure structure and excellent neurodiverse policy in place.

ADHD Coach: Take your lived experience of ADHD and turn it into a career.

 Finding a career that aligns with your ADHD strengths involves self-awareness, proactive planning, and utilising available resources. By focusing on your unique abilities and seeking environments that support them, you can build a fulfilling and successful professional life. Remember, the goal is not to fit into a conventional mould but to find or create a role where your ADHD traits are assets that drive your success and allow for an interesting career trajectory.

Every day should be a good day in some way.

Juliette :-)