How to: Support people with ADHD at work

Awareness around ADHD has increased massively in recent years, with many adults getting a diagnosis that had been missed in earlier life. Getting this diagnosis can be transformative, but what does it mean for work, employers and how to support a neurodiverse team?

According to a recent study, 96% of people surveyed living with ADHD in the UK said they are reluctant to bring up their diagnosis in the workplace.

It is crucial that we make members of the team feel supported, as women and non-binary people in particular can mask symptoms and struggle at work, feeling their diagnosis puts them at a disadvantage.

Most employers don’t have formal programmes in place but rely on general diversity and inclusion policies that may not fully address the specific needs of neurodiverse employees.

So here are some tips and strategies for creating an inclusive and productive work environment for individuals with ADHD.

• Flexible hours: People with ADHD often have varying energy levels and attention spans, so allowing flexibility can help them work during their most productive times.

• Break up tasks: Breaking tasks into smaller, manageable parts helps avoid overwhelm and makes it easier to stay on track. Encourage techniques like the Pomodoro Technique (work for 25 minutes, then take a 5-minute break) for structured focus.

• Clear deadlines: Set shorter, clear deadlines for parts of a larger task to keep focus and maintain momentum without feeling rushed or overwhelmed.

• Offer quiet workspace options: Provide quiet spaces or allow noise-cancelling headphones to minimise distractions. An open-plan office can be highly distracting, so designated quiet areas are helpful.

• Switch off notifications: Encourage team members to set up systems to manage email, message, and app notifications. For instance, using “Do Not Disturb” or disabling notifications during focus blocks can help reduce distractions.

• Define priorities: Help identify and prioritise the most urgent tasks to avoid overwhelm.

• Goal setting with reminders: Set achievable goals with reminders to support sustained focus. Weekly goal-setting meetings or check-ins can be useful for keeping momentum.

• Encourage breaks and movement: Physical movement helps improve focus. Encourage breaks, walking meetings, or standing desks.

• Encourage open communication: Cultivate a culture where employees feel comfortable discussing their needs or challenges without stigma.

• Provide regular, low-stress feedback: Traditional annual reviews can be especially stressful for employees with ADHD. Consider offering frequent, informal feedback to reduce anxiety.

• Task managers: Make the most of productivity apps like Todoist, Evernote, or Google Keep which can help keep track of to-dos, deadlines, and reminders.

• Calendar blocking: Time-blocking on digital calendars can help ensure focus time and remind employees to transition between tasks.

• Set up a system for regular tasks: Provide templates or checklists for recurring tasks, which can reduce mental load and increase consistency.

• Provide ADHD training for managers: Help managers learn how to best support employees with ADHD by understanding their challenges, strengths, and ways to communicate effectively.

• Time management workshops: Offer resources on time management and organisation techniques specifically designed for neurodiverse brains.

• Match tasks to strengths: People with ADHD often excel in creative thinking, problem-solving, and high-energy roles. Allow them to take on tasks where their unique strengths can shine.

• Project-based tasks: Individuals with ADHD may thrive in project-based work, where they can see tangible results from their efforts, rather than tasks requiring continuous, repetitive routines.

Avoid overloading with multitasking: When possible, assign tasks that allow for deep focus rather than constantly switching between multiple projects.

Whether your organisation is large or small, these tips can help members of your team with ADHD by improving productivity, engagement and overall wellbeing, something that we take seriously at Lim.