If you have ADHD, work can feel really hard sometimes. You might forget tasks, get bored easily, or feel like your brain is all over the place. But guess what? You’re not alone, and ADHD doesn’t mean you can’t do great things. In fact, once you learn how your brain works, you can use it to your advantage.
Wait… Has ADHD Always Been a Problem at Work?
ADHD wasn’t always seen as an issue at work. In fact, for most of human history, ADHD traits were actually an advantage.
- Thousands of years ago, humans were hunters and gatherers. People with ADHD-like traits, fast thinking, high energy, and the ability to notice everything were the best at spotting danger and finding food.
- Even in the 1800s, when factories and offices became common, people with ADHD worked best in hands-on jobswhere movement and quick thinking were useful.
- But today, modern jobs involve sitting at desks, staring at screens, and following long schedules. Things that ADHD brains struggle with. That’s why people with ADHD need new ways to make work easier.
The Key Takeaway.
ADHD makes your brain work differently, not badly. You just need the right tricks to help your brain focus, remember things, and stay on track. Stop fighting how your brain works and start working with it.
11 Ways to Make Work Easier with ADHD.
Use Your Hyperfocus for the Hard Stuff.
Sometimes, ADHD makes you super focused on things you love. This is called hyperfocus and it’s a superpower.
- Use it for big or difficult tasks instead of wasting it on random things.
- Example: If you love working late at night, save your hardest tasks for then.
- Don’t fight your focus. Use it to your advantage!
Take “Brain Breaks” Every Hour.
Your brain gets tired when it has to focus too long.
- Take a 5-minute break every hour.
- Do something that gets you moving. Walk around, stretch, or even dance for a minute.
- Sitting too long makes focus harder!
Always Write Things Down on Paper.
Yes, your phone has notes, but paper works better for ADHD.
- Write your to-do list in a notebook.
- Cross things off when you finish them, it feels good!
- Your brain remembers things better when you write them down by hand.
Set Up a Distraction-Free Zone.
ADHD brains get distracted fast. Fix that by making your space work-friendly:
- Use headphones if noise distracts you.
- Face a wall if people walking by mess up your focus.
- Keep only what you need on your desk.
- Less clutter = less distraction.
Work in Small Time Blocks.
Big tasks feel too much sometimes. Break them into tiny chunks.
- Example: Instead of saying, “I need to finish this project,” say, “I’ll work on this for 20 minutes.”
- Use a timer so you don’t get lost in time.
- Short work sprints make things easier to handle.
Use Alarms for Everything.
ADHD makes time feel weird. You might forget how long you’ve been working or miss important things.
- Use alarms for meetings, breaks, and even eating lunch.
- Set reminders for tasks you always forget.
- Alarms stop time from slipping away.
Check in With Yourself Every Day.
ADHD brains work better with daily check-ins. Ask yourself:
- What’s the most important thing I need to do today?
- What’s distracting me the most?
- What helped me focus yesterday?
- Small daily check-ins make a BIG difference over time.
Find a “Work Buddy.”
Having someone check in with you can help a lot.
- A coworker can remind you of deadlines.
- A boss can help you stay on track.
- A friend can just help you stay motivated.
- ADHD is easier to manage when you’re not doing it alone.
Ask for a Work Setup That Works for You.
Your workplace might allow flexible schedules or quiet areas.
- If you work best in the morning, ask to start early.
- If noise distracts you, ask to sit in a quiet spot.
- If you need to move around, see if you can take walking breaks.
- A little adjustment can make work WAY easier for you.
Try Mindfulness (But Make It Fun).
Sitting quietly and breathing helps ADHD brains focus.
- If meditation is too boring, try coloring, stretching, or deep breathing.
- Even 5 minutes of mindfulness can help you stay calm and clear.
- Mindfulness isn’t about sitting still, it’s about helping your brain slow down.
Celebrate Your Small Wins.
ADHD brains love instant rewards. So make work feel fun:
- Finished a hard task? Eat a snack.
- Got through your to-do list? Watch an episode of your favorite series.
- Stayed focused for 20 minutes? Take a fun break.
- Rewards help your brain stay motivated!
How a CEO Used ADHD to Succeed.
David Neeleman, the founder of JetBlue Airways, has ADHD. He once said:
“I have an easier time looking at the bigger picture and avoiding getting bogged down in the details. I can hyperfocus when needed, and I don’t get discouraged by failure.”
Instead of fighting his ADHD, he used it to come up with new ideas and run his company differently from others. He even refused to take ADHD medication because he believed his brain was what made him successful.
The lesson here is that you don’t need to be like everyone else to succeed. You just need to find what works for you. (Source).
