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5 Hacks to deal with Adult ADHD

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Navigating through the workplace presents unique challenges for adults with ADHD. At Morgan Virtual Psychiatry, we understand that ADHD may magnify workplace challenges related to organization, planning, time management, and maintaining focus. Engaging in the traditional work culture can be particularly daunting due to the expectations and standards that are often misaligned with the natural tendencies of individuals with ADHD.

Challenges of ADHD in the Workplace

The reality of most jobs requires conformity to specific schedules, deadlines, and productivity expectations. For adults with ADHD, meeting these expectations can be particularly stressful and daunting. Studies reveal that adults with ADHD are 60% more likely to be terminated from employment and are three times more prone to resign impulsively. Additionally, individuals with ADHD often change jobs frequently and might earn approximately $4,300 less annually compared to their peers without ADHD, contributing to an economic burden estimated between $87 billion and $138 billion due to lost workplace productivity.

Forming and maintaining positive relationships with colleagues might also be challenging due to the existing social stigma associated with ADHD, leading to workplace stress and feelings of isolation.

Strategies for Thriving in the Workplace with ADHD

However, if you are grappling with ADHD in your professional life, remember you are not alone, as ADHD affects approximately 5% of adults. Below are strategies we recommend at Morgan Virtual Psychiatry to ease your workday:

1. Release Excess Energy:

ADHD may lead to feelings of restlessness. Consider taking short breaks, utilizing sit-stand desks, engaging in active sitting, or employing discreet fidget tools during meetings to help alleviate excess energy and enhance focus.

2. Minimize Distractions:

Maintain a clutter-free workspace and consider using tools or strategies to minimize distractions, such as noise-canceling headphones, website blockers, or turning off notifications during focus-intensive tasks.

3. Enhance Time Management:

Improve your time management by breaking down larger projects into manageable tasks, scheduling short work sessions with breaks, leaving buffer time in your schedule, or partnering with a colleague for accountability.

4. Engage with Your Employer:

Consider discussing with your employer about potential accommodations that can support your ADHD management in the workplace, as provided for under the Americans with Disabilities Act (ADA). Employers might assist in providing accommodations like noise-canceling headphones or adjustable desks to foster a supportive work environment.

5. Pursue Adequate ADHD Treatment:

Ensuring you have the right treatment for your ADHD is crucial in managing your symptoms effectively, allowing you to focus and be productive at work. At Morgan Virtual Psychiatry, we’re here to help you explore and find the most effective treatment options tailored for your needs.

Thriving with ADHD in Your Career

Having ADHD might introduce challenges in the workplace, but it doesn’t preclude you from enjoying a successful and fulfilling career. Implementing the strategies listed above can lead to improvements in your work environment and productivity levels, ultimately leading to greater job satisfaction and reduced stress. At Morgan Virtual Psychiatry, we are committed to supporting you in navigating these challenges, offering expert advice and treatment options to help you thrive in your professional life with ADHD.

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Billie Morgan PMHNP-BC

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