Adult ADHD in the Workplace

Typical symptoms of AD/HD such as hyperactivity, poor organizational skills, distractibility, impulsivity, etc., often are challenges for the adult in the workplace. However, there are strategies that can be employed to maximize function, skill, and satisfaction in the workplace.

Know Your Strengths And Weaknesses

It is important to realize that many AD/HD adults have successful careers. Edison, Mozart, and even Einstein may have had AD/HD. Success seems to be linked to employing good coping strategies once you’ve discovered your strengths and know your weaknesses. Once you become aware of your specific set of challenges, it will become easier for you to plan a strategy. Therefore, consider your unique characteristics as you design your strategies. Below is a checklist describing many of the symptoms typically associated with AD/HD. Strategies for coping are listed below each symptom.

1. Distractibility -- People Walking By Your Desk, Or Talking Near You, Distract You From Your Work

Try to place yourself in the least distracting environment. This may be a private office or cubicle with little foot travel by other office workers. You may retreat to a conference room if possible.
Maintain a memo pad to keep ideas and assignments from slipping away if you become distracted. Use the memo pad to jot down notes when you receive a phone call.
Come in early or do your work when others are not in the office.
Don’t multi-task. Set a goal to finish your current task before starting another.
Background noise, sometimes known as "white noise" can be effective. Special white noise CDs, audio tapes, or earphones are available for this purpose. Simple classical or new age music may also help.

2. Poor Memory – You Can’t Recall Dates, Names, Or Appointments

First and foremost, buy a day planner and use it religiously to keep track of your schedule and upcoming tasks.
Many freeware and commercial computer programs are available that automate scheduling and task reminders
Make use of pocket recorders. Current recorders no longer need audio tapes as they record on microchips. These are effective for personal reminders or note taking at meetings.
Write checklists and set reasonable goals for projects.

3. Poor Organization – You Can’t Seem To Finish Projects On Time Or You Fail To Keep Good Records

If possible, find a job that does not require long-term task management.
Set goals for your current task by breaking it into a series of manageable tasks. Mark the deadline for each mini-task with a timer. Computer programs are available for this or you may use a simple kitchen timer.
Reward yourself when you reach a goal.
Use an automated computer scheduler to set meeting times. These usually come with an alarm. Set it alert you five to ten minutes before each meeting.
Allow adequate time between meetings or projects to you do not overload or overbook your schedule.
Partner with a co-worker who has good organizational skills. This person may act as your coach. The coach will help set goals and reward you as you achieve your goals.

4. Impulsivity – You Respond, At Times, Without Thinking Of Consequences, Sometimes Your Respond With Outbursts

Have a trusted co-worker provide constructive feedback about your interactions with other staff. This co-worker may also act as a personal coach to role-play appropriate responses to common office dynamics.
From this feedback, develop strategies to be used when you become frustrated.
Yoga and some martial arts classes may prove effective in teaching relaxation and concentration skills. A meditation class may be effective, too.

5. Procrastination – You Put Things Off Until The Last Minute Sometimes Frustrating Or Angering Colleagues

Set goals for your current task by breaking it into a series of manageable tasks. Mark the deadline for each mini-task with a timer. Computer programs are available for this or you may use a simple kitchen timer.
Reward yourself when you reach a goal.
Use an automated computer scheduler to set meeting times. These usually come with an alarm.
Partner with a co-worker who has good organizational skills. This person may act as your coach. The coach will help set project goals and reward you as you achieve your goals.

6. Hyperactivity – You Find It Very Difficult To Sit Still During Meetings Or At Your Desk

Maximize your personal time like breaks, lunch, etc. to exercise and burn off some energy. This can include walking around the block or trips up and down the stairwell.
Break up your day to include trips to the mailroom, photocopier, fax, and restroom.
Bring a notepad to meetings and take copious notes.
A rubber band or paperclip in your free hand can provide stimulation while you take notes.

7. Daydreaming – When You Find Something Boring You Block Out The Stimuli And Think Of Something More Fun

Remember, if you have a job you truly enjoy, you’ll find you’ll daydream less.
A job with challenging responsibilities will provide less opportunity for daydreaming than a job shuffling papers.
Set goals for your current task by breaking it into a series of manageable tasks. Mark the deadline for each mini-task with a timer. Computer programs are available for this or you may use a simple kitchen timer.
Reward yourself when you reach a goal.

8. Avoiding Details – Details Like Paperwork Bore You And You Find Them Virtually Impossible To Finish

Rule number one; if you can get someone else to do it properly (like an office assistant), let them handle paperwork
Make filing more fun by color coding folders and using catchy labels.
Personalize your filing (sensibly) by using fun labels and folders – possibly color coded.
For paperwork that requires immediate attention have your filing system close at hand, perhaps directly on your desk

9. Poor Social Skills – Your Interactions With Your Colleagues Are Marked By Your Interruptions, Blunt Comments, Or Poor Listening Skills

Have a trusted co-worker provide constructive feedback about your interactions with other staff. This co-worker may also act as a personal coach to role-play appropriate responses to common office dynamics.
Pay particular attention to social cues and work on them with a personal coach to develop awareness and appropriate response.
From this feedback, develop strategies to be used when you become frustrated.
Learn to pick up on social cues more readily. Some adults with AD/HD have a hard time picking up nonverbal cues that they are angering a co-worker or supervisor.

Conclusion

A person with AD/HD must develop skills and strategies that will enable him/her to function optimally in the workplace. Should skills and strategies fail, it may be necessary to switch careers after careful assessment of your work attributes and skills.

06/05/03 - ADHDLibrary.com