Adults With ADHD at Work
Here is a partial list of some of the work related problems of adults with ADHD:
1. Time management
3. Listening and paying attention
4. Following directions
6. Completing assignments
7. Attending to details
8. Getting to work on time
10. Sitting still
11. Angry confrontations with superiors and peers.
It should be clear that one result of all of this is that ADHD is accompanied by feelings of depression and low self esteem.
There is nothing inevitable about the outcome of having ADHD. Treatment with medication and the correct psychotherapy can help people drastically improve functioning at work and home. The proper type of psychotherapy includes very targeted skills building and Cognitive Behavioral techniques.
Here is a list of some suggestions about how to reduce ADHD symptoms at work:
1. Request a quiet space, such as an office, rather than in a cubicle, where there are fewer distractions.
2. Work with a manager or colleague who is well-organized and can help guide you through projects from start to completion.
3. Keep a day planner with a calendar and make a list of the priorities for that day. Keep the list short, maybe five items.
4. Set up the computer to send you electronic reminders for meetings and due dates.
5. Take notes at meetings and during phone conversations, and add all new tasks to your to-do list.
6. Set aside specific periods of time each day for answering voice mail and email so that they won't interrupt your other responsibilities.
7. Set realistic goals. Break up your days into a series of individual assignments, and only try to tackle one task at a time.
8. Use a timer to let you know when to move on to the next task.
9. Reward yourself for completing an assignment by going out for a special lunch or buying yourself something you've been wanting.
10. If you can, get an assistant or intern to take care of the small details to free you up so you can focus on the big picture.
11. To improve your concentration, practice relaxation techniques, such as deep breathing and meditation. Get up once an hour and take a walk, get a drink of water, or talk to a co-worker.
12. Daily physical exercise has been found to be very helpful in improving memory and concentration for people with ADHD.
Many people are unaware of the fact that ADHD is a disability and, therefore, comes under the protection of the Americans With Disabilities Act. In other words, if a person with ADHD or any disability suspects that they are being discriminated against they can take action and have the problem corrected.
Your comments and questions are welcome.
Allan N. Schwartz, PhD.