How to Manage ADHD and Be Productive At Work

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Individuals who have Attention-deficit hyperactivity disorder (ADHD) may have a harder time than others concentrating, paying attention, or crossing items off of their to do this.

This can make things like school or working in a job a lot harder compared to individuals who don’t struggle with the signs and symptoms of ADHD.

If you’re having a hard time managing your ADHD, you’re not alone. This is how you can manage ADHD and be productive at work.

Break Up Your To-Do List

A to-do list can be a great way to tackle the items you need to get done for anyone. Looking at a long list that needs to be completed can be overwhelming. Someone with ADHD may not exactly know where to start and can even get in their own head. Try to break up that to-do list into smaller and more manageable chunks. At home,  instead of saying you’ll clean your entire house, try focusing on just cleaning one room. Instead of clearing out your inbox, try responding to just a few emails at work.

Have Fun With It

Looking at a long list of to-dos can be overwhelming and frankly boring. Someone with ADHD should have fun and use their creativity to their advantage. Try to make the tasks on your to-do list a little more fun. You can try to multitask by listening to music while answering emails in your inbox or working on a project at work. The same can be done for tasks at home. Invite a friend over and try to make cleaning your house a competition. Or set a time and have a race against yourself to complete a certain number of tasks on your list.

Mix Up Your Routine

People with ADHD usually like having new things. This included environments. If you’re stuck in the office, it may be hard to find motivation daily if you’re used to the same boring, old office setting. Even if you work from an office, it doesn’t mean you have to stay there all day. Mix up your routine by working from a conference room, outside, or at a different desk. You can try different coffee shops, libraries, or coworking spaces if you can work remotely.

Celebrate Your Successes

Trying to find motivation to complete a long list of chores can be extremely hard, especially for someone with ADHD. They may look at the list and immediately feel unsatisfied. You can try to make tackling your to-do list a little more rewarding by setting up a reward system. If you answer a certain number of emails in your inbox, reward yourself with a snack from the cafeteria or a walk outside if the weather is nice.

Seek Additional Support

Struggling with something like ADHD can make you feel extremely alone. Your family and friends may try to understand, but they don’t actually know what you have to go through each and every day since they may not struggle with ADHD themselves. Even though it may feel like you’re on your own, you’re not.

Many different support groups or mental health professionals have the background, training, and understanding to provide a safe space for you to talk about your thoughts and feelings. Connecting with like-minded individuals can help you feel a little less alone. Plus, you never know what kind of advice, guidance, or tips and tricks you can pick up on that you may not have thought of for yourself.

Don’t delay in getting the help you need and deserve. Reach out today to set up a consultation for ADHD counseling.


Jeffrey Aviles, LCSW-C

Baltimore Counseling Center