Navigating the workplace can be challenging for anyone, but for adults with ADHD (attention-deficit/hyperactivity disorder), it can sometimes feel like you’re trying to juggle too many things at once. With constant distractions, shifting priorities, and the need for sustained focus, staying productive at work might feel like an uphill battle.
Fortunately, there are effective strategies you can use to boost productivity and focus, turning the things you struggle with into strengths. Let’s explore six strategies that can help you thrive in the workplace.
1. Break Tasks into Smaller, Manageable Steps
If you have ADHD, you might find that big projects or long to-do lists feel overwhelming. The trick here is to break those big tasks into smaller, more manageable steps. Think of it like breaking a big mountain climb into a series of smaller hills.
For example, instead of writing “Complete quarterly report” on your to-do list, try breaking it down into smaller steps like “Gather data for report,” “Draft the introduction,” and “Review final draft.” By creating smaller tasks, you’re not only making the project feel less daunting, but also giving yourself more opportunities to feel accomplished as you check each smaller item off your list.
2. Use Timers and Alarms to Stay on Track
Time management is a common challenge for people with ADHD. It’s easy to lose track of time or get hyper-focused on one task and forget about everything else. Using timers and alarms can be a game-changer.
Set a timer for a certain amount of time to work on a task – say, 25 minutes. When the timer goes off, take a short break before starting another focused work session. This not only helps you stay aware of time but also prevents burnout by ensuring you’re taking regular breaks.
Alarms can also be useful for reminding you about meetings or deadlines. Use your phone or computer to set alarms a few minutes before important events to give yourself a heads-up. This way, you won’t be caught off guard and can transition smoothly between tasks.
3. Create a Distraction-Free Workspace
One of the biggest hurdles in maintaining focus with ADHD is managing distractions. Whether it’s your phone buzzing, emails popping up, or colleagues chatting nearby, distractions can pull you away from your work. To counter this, create a workspace that minimizes distractions.
Start by decluttering your desk and only keeping items that are necessary for your current task. Consider using noise-canceling headphones or listening to white noise or instrumental music if background noise is a problem. Additionally, turning off notifications on your phone or computer during work hours can help you stay focused on the task at hand. If you’re in a shared workspace, communicate with colleagues about your need for quiet periods or consider using a “do not disturb” sign when you need to focus.
4. Prioritize and Set Clear Goals
Having ADHD often means that everything can seem urgent, making it hard to prioritize tasks. A helpful strategy is to use a prioritization system, like the Eisenhower Matrix, which categorizes tasks into four quadrants: urgent and important, not urgent but important, urgent but not important, and neither urgent nor important.
Start each day by listing out your tasks and then categorize them into these quadrants. This helps you focus on what truly matters and avoid getting bogged down by less important tasks. Setting clear, achievable goals for the day can also help you stay on track. Instead of vague goals like “get work done,” aim for specific, measurable goals like “finish writing the project proposal” or “respond to all client emails.”
5. Practice Self-Compassion and Patience
Practicing self-compassion is crucial. Living and working with ADHD can be frustrating, especially when things don’t go as planned. It’s easy to be hard on yourself for not being as productive or organized as you’d like. However, it’s important to remember that ADHD is a neurological condition, and the way your brain works is just different – it’s not wrong or bad.
When completing a task, think about more than just the external rewards and consequences – the internal sense of satisfaction and pride are just as important. Setting smaller, achievable goals and taking the time to celebrate each accomplishment can help build up your self-esteem and optimism. which can then help you work toward even bigger goals.
Celebrating your wins can be simple. Boost your morale by tracking your progress in a journal, taking a short break to get some fresh air, or treating yourself to your favourite hot beverage from a coffee shop.
Final Thoughts
ADHD in the workplace doesn’t have to be a constant struggle. By breaking tasks into smaller steps, using timers, creating a distraction-free workspace, prioritizing effectively, and practicing self-compassion, you can set yourself up for success.
Additional Resources
The Eisenhower Matrix: https://www.forbes.com/sites/hillennevins/2023/01/05/how-to-get-stuff-done-the-eisenhower-matrix-aka-the-urgent-vs-the-important/
The Mini ADHD Coach: Tools and Support to Make Life Easier – A Visual Guide: https://www.amazon.ca/Mini-ADHD-Coach-Support-Easier/dp/1797227335
References
1. Nevins, M. (2023, January 5). How to get stuff done: The Eisenhower Matrix (a.k.a. the urgent vs the important). https://www.forbes.com/sites/hillennevins/2023/01/05/how-to-get-stuff-done-the-eisenhower-matrix-aka-the-urgent-vs-the-important/
2. Cheyette B., & Cheyette, S. (2022, November 22). Why it’s important to celebrate small successes. https://www.psychologytoday.com/ca/blog/1-2-3-adhd/202111/why-its-important-to-celebrate-small-successes
