ADHD and Work: A Guide for Women with ADHD to Self Accommodation

ADHD and Work: How to Make Your Job Work for You

Working with ADHD can feel overwhelming. Distractions, tight deadlines, and unclear tasks can make the workplace stressful. But you don’t have to struggle alone. Self-accommodation is a way to make small changes in your work environment to fit your needs. These changes can help you focus, lower stress, and do your best work.

What Does Self-Accommodation Mean?

Self-accommodation means figuring out what helps you work better and making it part of your routine. This could include:

• Using noise-canceling headphones to block out distractions.
• Breaking big tasks into smaller, easier steps.
• Asking for written instructions instead of verbal ones.

These adjustments aren’t about asking for special treatment—they’re about working smarter, not harder.

Common Problems ADHD Women Face at Work

If you have ADHD, these struggles might feel familiar:

• Too many distractions: Open offices and constant interruptions make it hard to focus.
• Overwhelm: Juggling tasks and deadlines can feel like too much all at once.
• Unclear instructions: Vague or last-minute tasks leave you unsure where to start.
• Afraid to ask for help: You might worry that asking for accommodations will make you seem less capable.

These challenges don’t mean you’re bad at your job. They’re signs your workplace isn’t set up to meet your needs.

Easy Ways to Make Your Job Work for You

Here are simple steps to help you manage ADHD at work:

1. Figure Out What’s Hard for You:
   Think about the parts of your workday that stress you out. Is it noise? Deadlines? Not enough time to think things through? Write down what bothers you most.
2. Change Your Space:
   • Use tools like headphones to block out noise.
   • Create a clean, clutter-free desk space.
   • Find a quiet area if possible.
3. Plan Your Work:
   • Break projects into small steps.
   • Use apps like Trello or set reminders to stay on track.
   • Take short breaks to recharge your focus.
4. Ask for Support:
   Talk to your boss about small adjustments, like flexible hours, extra time for tasks, or having instructions written down. Explain how these changes will help you do your job better.
5. Set Limits:
   Learn to say no to extra tasks if they will overwhelm you. Keep your focus on the most important work.
6. Get Help from a Therapist:
   A therapist can help you figure out what accommodations you need and how to talk to your boss about them.

Why It’s Okay to Ask for Accommodations

Studies show that workplace accommodations can make a big difference for people with ADHD. These changes help you work better, feel less stressed, and even improve how the whole team gets along. Asking for what you need isn’t selfish—it helps everyone in the long run.

Small Steps Make a Big Difference

Self-accommodation doesn’t have to be complicated. Even small changes can make your workday easier. For example:

• Use sticky notes as reminders.
• Start your day by planning 1-3 important tasks.
• Take a break to move around if you feel stuck.

These steps add up over time, helping you feel more in control at work.

Take a Moment to Reflect

Think about your last workday:

• What made it hard?
• What small change could have made it easier?
• What’s one thing you can try tomorrow to help yourself?

Write down your thoughts. Small adjustments like these are the first step to creating a job that works for you.

Resources to Help You Get Started

Here are some tools and links to learn more:

• Job Accommodation Network (JAN): Tips for workplace accommodations.
• Energy Management for ADHD: Learn how to balance your energy at work.
• Creating an ADHD-Friendly Workplace: Strategies to advocate for your needs.

Resources and Links

Job Accommodation Network (JAN)