ADHD is a brain-based disorder that can negatively affect your ability to succeed in your workplace. When managing your ADHD, always remember to be kind to yourself. You can use different strategies and coping skills to manage your ADHD at work better according to Diverse Diagnostics. These include:

Pen And Paper

While pen and paper may appear tedious, experts recommend noting down all your tasks daily. A recent study on Japanese university graduates and students found that writing something down physically instead of digitally helps increase your brain activity and the ability to recall this information. When you check off items on your list, you boost your body’s ability to release dopamine, which is the hormone responsible for allowing you to feel satisfaction and motivation.

Consider getting a notebook that you can always have to write down all the important tasks you need to get done or a daily to-do list.

Treats And Rewards

A 2018 study shows that regularly rewarding yourself when completing small tasks promotes continuous engagement. Elizabeth Lombardo, Ph.D., a psychologist, and leadership coach, says the key is waiting until you have completed the assignment. If you have your to-do list, consider checking all the completed tasks and immediately reward yourself. Alternatively, you can reward yourself later for each task.

Your rewards may vary based on your working conditions. Consider trying the following:

Having lunch at the park
Petting your pet
Picking your food up on your way home
Taking your favorite beverage
Checking social media
Walking around
Stretching
Making a quick phone call
Taking a break
Having a snack

Set a timer for your rewards, especially if you are still at work, since it ensures that you swiftly return to your remaining tasks. You can also tackle your impulse control challenges by rewarding yourself for your completed steps. Per the American Psychological Association, taking short breaks also helps boost productivity and reduce stress.

Regimented Routines

When you have ADHD, you may have trouble meeting deadlines and getting to work on time since you may easily get distracted and have difficulties focusing on and completing tasks. Creating a structure/ routine in your day can help you regain control and be more efficient. At first, it may feel hard and like a trial and error process, but it gets easier gradually.

A study conducted in 2019 analyzed the strategies of 52 college students with ADHD and established that a primary factor in improving efficiency was having a structured morning routine. For instance, performing an activity every day at a specific time can aid your task completion and helps you avoid procrastination.

You can implement this tip at work by setting the time on your calendar to perform specific tasks simultaneously every day. These include doing inventories and replying to emails.

Engage In Active Communication

Individuals living with ADHD may have trouble remembering things and tend to lose focus during conversations. Sometimes, you may interrupt other people midsentence or get upset, which can lead to facing misunderstandings at your workplace. It may help if you schedule frequent one-on-one meetings with your teammates and manager.

Tamara Rosier, Ph.D., and president of the ADHD Coaches Organization, recommend asking them for feedback regarding your performance. It helps when you set expectations, as it is an efficient way of catching any problem before it occurs.

Take notes on the feedback you get and review it later, as it will help you stay on track. While you may believe you will remember the feedback you got from others, it still helps to write it down just in case.

Space Bubbles

Whether or not you can create a space bubble depends on where you work. Consider creating a bubble around you, which helps limit distractions. Most individuals with ADHD have discovered that they are often more productive when they experience little to no distractions. While you may not have total control of your work environment, here are ways you can make the most out of it by:

Listening to relaxing music or other forms of white noise on noise-cancellation headphones
Reducing clutter
Having ‘focus time’ and requesting your colleagues to avoid distracting or interrupting you at this time
Posting notes or reminders around you with short statements reminding you of essential tasks
Limiting personal photos, decorations, and other items that could distract you
Limiting phone notifications or access to your phone during work hours

Coaching And Therapy

When managing your ADHD in general or at work, you may require an extra hand. Getting ADHD coaching can help you develop personal strategies to boost your productivity and concentration at work.

If you have a difficult time coping with daily challenges and your symptoms, ADHD treatment may be an effective solution. This may include medication and psychotherapy. According to the NIMH – National Institute of Mental Health, behavioral therapy conducted by a trusted therapist can make a world of difference in helping you manage your ADHD symptoms. Here is how a certified therapist can help you: