Top ADHD Tools & Tips for Thriving at Work:
Advocating for Accommodations (even if you don’t disclose)
Navigating the workplace with ADHD can feel like an uphill battle, with challenges like distractions, time blindness, and difficulty staying organized often standing in the way of productivity. However, with the right accommodations—whether formal or informal—individuals with ADHD can unlock their unique strengths, such as creativity, hyperfocus, and out-of-the-box thinking.
Navigating ADHD at work can feel like trying to solve a Rubik’s Cube blindfolded—frustrating, overwhelming, and downright exhausting. But every day, I see brilliant ADHD brains just like yours transform their workplace challenges into opportunities for their unique brains to shine. What’s their secret? Well, it’s all about harnessing the right ADHD tools and strategies and throwing in a dash of self-advocacy.
But figuring out which tools and strategies are going to be best for you can feel overwhelming. So I’ve gathered together the best tools, tricks, strategies, and accommodations I’ve seen work time and time again and grouped them by the challenges they tackle. So, whether you’re looking to boost focus, manage time, or simply survive an open-plan office, this guide is packed with ADHD tips backed by research and delivered with compassion.
Why Advocate for ADHD-Friendly Adjustments?
Let’s face it—ADHD brains are wired differently, and that’s not a bad thing! Research shows that ADHD is associated with creativity, hyperfocus, and out-of-the-box thinking (White & Shah, 2006)- things that certainly come in handy at work!
But, traditional work environments aren’t always designed to harness these strengths. By advocating for adjustments—whether or not you disclose your ADHD—you can create a workspace that works for you, not against you.
Yup! You heard that right- while you can (and sometimes should) disclose your diagnosis and apply for formal accommodation you can still get what you need without it!
How? There’s one simple line that not only can get you what you need but shows your insight, dedication to your work and thoughtfulness all at the same time (pretty cool combo- no?!?) It is:
“I’ve learned over the years that because of the way my brain works, I know I do best with [insert accommodation here].”
This approach focuses on solutions rather than labels, making it easier to get the support you need. (Not sure whether to disclose your ADHD? Check out our article here for guidance.)
The key is finding the right mix of accommodations that work for you and your job. You don’t need to ask for everything on this list—start with one or two strategies and build from there.
Let’s dive into the ADHD tools and techniques that can help you thrive at work.
Top ADHD Work Accommodations
Boost Focus and Minimize Distractions
ADHD brains are like sponges for distractions—they soak up everything! But with a few tweaks, you can create a distraction-free zone that lets your focus shine- try these out next Monday:
Quiet Workspaces
Open-plan offices are the kryptonite of ADHD productivity. Research shows that noise and visual distractions can significantly impair focus for individuals with ADHD (Söderlund et al., 2007). If possible, request a quiet workspace or a private area where you can hunker down during high-focus tasks. No private office? The next tip is for you!
Noise-Canceling Headphones
These magical devices create a bubble of calm in even the noisiest environments. Studies suggest reducing auditory distractions can improve task performance for people with ADHD (Helps et al., 2014). Not only that- but over-the-ear headphones provide a perfect nonverbal signal to the chatty Cathy next to you that it’s time to shhhhh. Pro tip: If you apply for formal accommodations, your workplace may even buy them for you!
Minimize Interruptions
A simple “Do Not Disturb” sign or a status update on your messaging app can work wonders. Talk with your boss or supervisor about setting expectations about preferred communication methods and set aside dedicated focus time. This small step can make a big difference in maintaining productivity.
Master Time Management and Organization
If your ADHD brain feels like a browser with 47 tabs open, these tools and strategies can help you close a few (or at least organize them).
Clear, Defined Tasks and REAL Concrete Deadlines
One of the biggest challenges for ADHD brains is the lack of time urgency—aka, the “I’ll do it later” syndrome. To combat this, set weekly meetings with your boss where you break projects into smaller, actionable steps with clear deadlines. For example, instead of “Write report,” try:
Outline the report structure by Tuesday.
Gather data for Section 1 by Thursday.
Write the introduction by Friday.
Research shows that breaking tasks into smaller chunks can improve task initiation and completion for ADHD brains (Barkley, 2015). But don’t forget about that part of doing this with your boss. These deadlines shouldn’t just be self-imposed—ask your boss or supervisor to set them for you. External accountability can be a game-changer for staying on track.
Time Management Tools
There’s an app for that! Tools like Trello, Asana, or a simple calendar can break down overwhelming projects into bite-sized tasks. These tools act as your external brain, keeping track of deadlines and milestones so you don’t have to. (And yes- this is another expense that your workplace can and should cover for you!)
Flexible Schedules
ADHD brains often have peak productivity times that don’t align with the traditional 9-to-5. If possible, advocate for a flexible schedule that lets you work during your most focused hours. Whether you’re an early bird or a night owl, this adjustment can be a game-changer that allows you to work with your brain- not against it!
Harness Hyperfocus with Deep Work Times
Hyperfocus is one of the ADHD brain’s superpowers—when you’re in the zone, you can accomplish incredible things. But to harness this power, you need uninterrupted time to dive deep into your work.
Schedule Deep Work Blocks
Work with your boss to set aside specific times in your day for deep work—periods where you focus solely on one task without distractions. During these blocks:
Turn off email notifications.
Silence your phone.
Let your team know you’re unavailable.
Research by Cal Newport, author of Deep Work, highlights that uninterrupted focus is essential for high-quality, meaningful work. For ADHD brains, this can also help you tap into hyperfocus and get more done in less time.
Communicate Boundaries
Let your team know about your deep work times and why they’re important. For example:
“I do my best work when I have uninterrupted time to focus. I’ve blocked off 9 AM to 11 AM for deep work, so I won’t be responding to emails or attending meetings during that time.”
This approach sets clear boundaries and lets them know what’s in it for them all without needing to disclose your diagnosis if you don’t want to.
Use a “Do Not Disturb” Signal
Others aren’t going to remember what your deep work times are. So I know I said it before, but this one bears repeating- simple visual signals like over-the-ear headphones, a sign on your desk, a status update on Slack, or a closed office door, a clear “Do Not Disturb” signal can help protect your deep work time. You can have some fun with it, too- one creative ADHDer I know wears a crown whenever in deep work mode to tell everyone around him that it’s his focus time.
Harness Hyperactivity and Movement
Feeling like a popcorn kernel ready to pop? It’s hard to focus when your body feels like a 4-year-old on a sugar high. Incorporating movement into your workday can help channel that restless energy productively.
Short Breaks
Frequent breaks aren’t just a luxury—they’re a necessity for ADHD brains. Research shows that short, active breaks can improve focus and reduce impulsivity (Pontifex et al., 2013). But the active part is key here- these aren’t scroll-on-your-phone breaks that take you into a rabbit warren of distractions- this is short movement that spends some of the excess energy and tops up your regulatory stores.
Try the Pomodoro Technique: work for 25 minutes, then take a 5-minute break to take a lap around the office, drop to the floor and do 10 pushups or squat your heart out in the stall of the bathroom.
Stand-Up Desks or Active Seating
Stand-up desks, stability balls, and treadmill desks can be a great way to stay active while working. These options allow you to move without sacrificing productivity, making them ideal for ADHD brains that need to fidget to focus. (And yup! You guessed it! This is another tool that your workplace can foot the bill for with formal accommodations.
Streamline Communication and Information Processing
ADHD brains can sometimes feel like they’re running on dial-up in a broadband world. The challenges with working memory (the part of our brain that holds all the things we’re actively thinking about) and processing speed (how fast our brains process information)(Kasper et al., 2018; Shannahan et al. 2016) that the ADHD brain often has can make meetings and trainings feel like trying to drink from a firehose. These strategies can help you stay on top of information without getting overwhelmed.
Record Meetings
Mindwandered and missed an important detail? Yeah, me too 🙋🏼♀️ Recording meetings can act as a backup brain, ensuring you don’t miss a thing. Plus, it’s a great way to revisit key points later.
One-on-One Meetings
Regular check-ins with your supervisor can help clarify expectations and set achievable goals. These meetings provide a focused space for feedback and ensure you’re on the same page.
Make use of Automated Notetakers
Tools like Otter.ai, Fathom, or Microsoft OneNote’s transcription features can capture meeting discussions in real time. This eliminates the pressure of trying to jot down every detail while actively participating, which can be particularly challenging for ADHD brains struggling with working memory.
Leverage Meeting Minutes for Action Item Review:
After meetings, review the automated notes or minutes to extract actionable items. Highlight key tasks, deadlines, and responsibilities. This practice not only reinforces memory but also provides a clear roadmap for follow-up, reducing the risk of missed commitments.
Leverage Technology and Assistive Tools
When your ADHD brain feels like it’s stuck in slow motion, technology help give it a boost- allowing you to harness that unique brain of yours.
Mind Mapping Software
ADHD brains often work more like spider web than a caterpillar marching in a line- throwing ideas out in a shot of connectivity. Tools like MindMeister or XMind help organize thoughts visually, making complex information easier to understand. But of course- a piece of paper and some colored pens work great too- either way- finding strategies to get all those ideas out and easier to manage is key.
Text-to-Speech Software
Listening to written text can help catch errors and improve clarity. It’s a great tool for proofreading or reviewing long documents. It’s also key for getting through long documents without the painful boredom of sitting trying to absorb it all. Listening to the annual report while you walk the dog, ride your bike or do the dishes can do wonders for your ability to actually absorb the information.
Dictation Software
If you’re like me and you think faster than you type, dictation software can be a lifesaver. It’s like having a personal scribe, speeding up the writing process and reducing frustration.
ADHD Advocacy at Work: Thriving, Not Just Surviving
Advocating for ADHD-friendly adjustments isn’t about asking for special treatment—it’s about creating an environment where you can do your best work. By understanding your needs and communicating them effectively, you can bring the very best your unique brain has to bear.
Remember, the goal isn’t just to survive the workday—it’s to thrive. With the right ADHD tools, strategies, and a little self-advocacy, you can pave the way for success and fulfillment.
Join the Conversation
What ADHD strategies help you stay productive at work? Have you tried deep work blocks, visual timers, or concrete deadlines? Share your tips and experiences in the comments below!
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Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Press.
Boot, N., Nevicka, B., & Baas, M. (2017). Creativity in adhd: goal-directed motivation and domain specificity. Journal of Attention Disorders, 24(13), 1857-1866. https://doi.org/10.1177/1087054717727352
Biederman, J., Petty, C. R., Ball, S. W., Fried, R., Doyle, A. E., Cohen, D., … & Faraone, S. V. (2009). Are cognitive deficits in attention deficit/hyperactivity disorder related to the course of the disorder? a prospective controlled follow-up study of grown up boys with persistent and remitting course. Psychiatry Research, 170(2-3), 177-182. https://doi.org/10.1016/j.psychres.2008.09.010
Cassuto, H., Ben-Simon, A., & Berger, I. (2013). Using environmental distractors in the diagnosis of adhd. Frontiers in Human Neuroscience, 7. https://doi.org/10.3389/fnhum.2013.00805
Newport, C. (2016). Deep work: Rules for focused success in a distracted world. Grand Central Publishing.
Pontifex, M. B., Saliba, B. J., Raine, L. B., Picchietti, D. L., & Hillman, C. H. (2013). Exercise improves behavioral, neurocognitive, and scholastic performance in children with ADHD. The Journal of Pediatrics, 162(3), 543–551. https://doi.org/10.1016/j.jpeds.2012.08.036
Schippers, L. M., Greven, C. U., & Hoogman, M. (2023). Adhd traits in the general population and their association with positive aspects of adhd. https://doi.org/10.31234/osf.io/dev2c
Slobodin, O., Cassuto, H., & Berger, I. (2015). Age-related changes in distractibility: developmental trajectory of sustained attention in adhd. Journal of Attention Disorders, 22(14), 1333-1343. https://doi.org/10.1177/1087054715575066
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