Coping with ADHD in the workplace can be challenging, but there are practical strategies that can help to make daily tasks more manageable:
- Get organized: If you often struggle to start your workday and end up getting little done, a new organizational approach might help. Writing down a schedule each night for the following workday can give you control over your tasks and responsibilities. Checking your schedule at consistent times throughout the day helps you stay on track. Group similar tasks together and allow some space for unexpected interruptions.
- Setting clear goals and priorities: On a daily basis, have a "self-huddle". Prioritize tasks at the start of each day to manage your time while focusing on what is most important and identifying potential barriers. Using techniques like the Eisenhower Matrix can help classify tasks between urgent and important.
- Follow a routine: Establishing a routine can help your workday run smoothly. Develop habits like organizing your desk at the end of each day or creating a standing to-do list for recurring tasks. Building routines for regular work activities and using reminders can reduce stress and make tasks feel more manageable.
- Minimize distractions: Declutter and simplify your workspace to improve focus. Identify what distracts you the most and take steps to reduce those distractions, such as turning off notifications, using noise-cancelling headphones, or choosing a quieter workspace. Completing existing tasks before starting new ones can also help maintain concentration.
- Respect your limits: Avoid overextending yourself by taking on more tasks than you can handle. Recognize when you’ve reached your limit and remove tasks from your plate if necessary. Understanding and respecting your limits can help you commit to less and deliver more consistently.
- Seek support: Don’t hesitate to seek support from colleagues, supervisors, or human resources. Discuss specific needs and accommodations, such as not being responsible for taking meeting notes or having a quiet workspace for part of the day, which can make a big difference to your job satisfaction and productivity.
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