ADHD @ Work

“I feel like I should talk to my boss about my ADHD. Is this a bad idea?” 

This is a tricky situation to navigate and requires a lot of careful thought of both the law and your situation at work.

Let’s start with the facts. In Canada, ADHD is considered a disability and an employer cannot legally discriminate against an employee with a disability. 

Furthermore, an employer in Canada has a Duty to Accommodate an employee with a disability to reduce barriers and mitigate undue hardship, according to the Canadian Human Rights Commission. 

In practice, the decision to disclose your ADHD status at work is often more nuanced.

Benefits of Disclosing ADHD @ Work

• An employer would need to know an employee has a disability (and may request formal documentation) to put formal accommodations in place

• If issues have been identified, disclosing your status at work could help reframe your performance from an unmotivated / underperforming employee to someone struggling with ADHD at work

• Some workplaces have Working Groups for Neurodivergent Staff to increase support, visibility and understanding within the organization

Risks of Disclosing ADHD @ Work

• A lack of understanding of ADHD or even stigma toward those with ADHD from both management and colleagues can have a negative impact on employee experience

• Disclosure of ADHD status could make some individuals in these settings feel more like a target for discrimination, even if it isn’t legally allowed

• Some employees with ADHD may feel that disclosing means they are making excuses or asking for preferential treatment at work rather than advocating for themselves 

Alternatives to Disclosing ADHD @ Work

• If you are concerned that full disclosure of your ADHD status could lead to negative impacts, consider asking for specific support to help you work more efficiently

• For example, If you struggle to focus in an open-office environment perhaps you can request to work from a quieter space such as your home or a breakout room. If this isn’t possible, try using headphones to reduce ambient noise

Please note this information is shared for education purposes but is not intended as a substitute for legal advice.

If you are experiencing discrimination at the workplace due to your ADHD status, please contact a lawyer who specializes in this area of law in your jurisdiction.

“I’m really struggling with my ADHD at work.”

It is not uncommon for adults with ADHD - even those who previously were able to keep up - to suddenly struggle with the demands of a new role.

With increased expectations yet often less structure or ‘“external scaffolding” to keep you on track, managing work with ADHD can feel overwhelming.

Start by reflecting on the specifics of your role.  

• Do you understand what is expected of you?

• Do you have a clear goal to work toward or deliverables for your role? 

• Is your role the same day-to-day or does it vary?

• Do you have all the information and resources you need? 

Identify your core Executive Function (EF) challenges and strategies.

• Although EF challenges can make it difficult to get work done, each person’s situation and strengths/weaknesses are unique.

• What specifically are you struggling with?

• Do you struggle with Time Management? Planning? Organization? Execution? All of the above? 

• Pick one thing at a time to work on shifting. It’s tempting to try everything at once (thanks ADHD!) but it’s rarely effective or sustainable

Reduce the gap between your current work environment and how you work best where possible.

• Frequent interruptions when doing focused work can be incredibly frustrating for those with ADHD and reduce productivity while increasing burnout.

• Figure out ways to reduce interruptions from other sources of distraction if possible like communicating to colleagues that you prefer not to be interrupted through the use of headphones / a “Do Not Disturb” sign at your desk or ideally,  removing yourself from open areas during focused work. 

• Similarly, sensory sensitivities like temperature, smells, sounds, and lights can play a big role in undermining or supporting productivity for neurodivergent folks at work.  

• Figure out sensory supports that can reduce sensory overload. Examples include headphones to reduce ambient noise, coloured/tinted glasses to reduce brightness of artificial lights and even comfortable clothes that don’t distract you from your work.

• Many people with ADHD are visual learners and do best when information is presented in written form. If you struggle with Auditory Processing issues, this is even more important.

• Don’t hesitate to ask colleagues to write down key information for you if possible or for you to jot down at least keywords when they are relaying important information

Krista, RSW has experience working on Executive Function and Sensory Challenges with
people just like you.

If you would like 1:1 support and are a resident of either BC or Ontario, please get in touch.

“I have a hard time sitting still during meetings at work.”

The three core characteristics of ADHD, Hyperactivity, Impulsivity, and Inattention. can make it tough to sit through low-dopamine meetings.

Below are common challenges and strategies for each:

Hyperactivity

• Challenges

  • Difficulty staying in your seat for duration of meeting

  • Fidgeting and/or restlessness

• Strategies

  • Use a fidget toy or doodle on paper to release restless energy

  • Practice Box Breathing / taking slow, deep breaths

  • If you are really struggling, use a bathroom break to justify getting up from your seat (I recommend you use this sparingly!)

Impulsivity

• Challenges

  • Blurting things out or interrupting others

  • Feeling reactive to dynamics in the room or feedback

  • Committing to unanticipated / extra work on the spot without considering capacity due to peer pressure

• Strategies

  • If possible, take medication before meeting as ADHD medication is meant to reduce impulsivity

  • Instead of blurting out information, try to focus on taking a big breath in and out

  • Accept that you will occasionally speak out of turn and apologize if needed

  • Avoid committing on the spot if possible to unanticipated / extra work by stating you’ll need to assess your capacity first and then get back the person making the request after

Inattention

• Challenges

  • Zoning out

  • Daydreaming

  • Doomscrolling

• Strategies

  • If possible, take medication before your meeting as ADHD medication is meant to help with focus

  • Ask to shift meetings to times of day you are more likely to be focused if possible. For example, if you know you do better at 11am than 3pm, ask to meet at 11am

  • Take notes on paper during meeting to help you stay engaged avoid without online temptations

  • Ask questions when appropriate to stay focused on the content

  • Record meeting with permission to listen back later