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Managing ADHD in the Workplace: Tips for Success

Navigating the workplace with ADHD can be challenging, but with the right strategies, it’s possible to thrive. ADHD affects attention, memory, and organization, all crucial skills in a work environment. However, a few simple adjustments can make a significant difference.

1. Prioritize Tasks
ADHD can make it hard to focus on what’s important. Start your day by identifying key tasks, and prioritize them over smaller, less urgent jobs. Using tools like task management apps or a simple to-do list can help you stay on track.

2. Break Time into Blocks
Break your workday into time blocks using the Pomodoro method or another time management technique. Short bursts of focused work followed by breaks can improve productivity and prevent burnout.

3. Ask for Accommodations
If your workplace allows, consider asking for accommodations. These could include flexible hours, a quieter workspace, or access to tools like noise-canceling headphones. Tailoring your work environment can enhance focus and reduce stress.

4. Use Technology
There are many apps designed to help with ADHD-related challenges. From time tracking to organization, apps like Todoist, Trello, or Forest can be valuable tools for keeping you on task and avoiding distractions.

5. Build a Routine
Routine is key for managing ADHD. Establish regular work habits, like starting and ending your day at the same time or creating a morning checklist. Predictability can make it easier to focus and stay consistent with tasks.

6. Take Care of Your Health
Proper sleep, exercise, and diet are crucial for managing ADHD symptoms. A healthy lifestyle will support your brain function and help maintain focus throughout the workday.

By using these strategies, individuals with ADHD can set themselves up for success in the workplace, increasing productivity and reducing stress.

About The Author

I’m Michael Ross, an experienced ADHD coach who brings both personal insight and professional expertise to my work. Having been diagnosed with ADHD myself, I understand the challenges you or your partner may be facing because I’ve walked a similar path. My mission is to help you unlock your unique strengths and create a fulfilling, balanced life. You can read more about my story here.

Together, we can develop tailored tools and strategies to build your confidence and master delegation. Whether you’re using an Access to Work budget, your company’s Personal Development Allowance, or self-funding, coaching can be a transformative investment in your growth.

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Imagine feeling confident, focused, and empowered in your role. Coaching can help you achieve that. If this resonates with you, click here to book a complimentary 30-minute Discovery Call to explore how I can support your journey.

Break free from overwhelm and take the first step toward thriving. Your next chapter starts now.

FAQs

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Maybe we’ve answered them below. We love getting into the details so the best way to start your journey is to schedule a consultation

ADHD is when people struggle to focus, stay still, or act without thinking. It begins in childhood and often lasts into adulthood, influencing various aspects of life. Imagine trying to read on a merry-go-round, or driving with one part of you rushing and another leading; that’s somewhat how ADHD can feel. Here at New Dawn ADHD Coaching, we’ll help you determine if you have ADHD and guide you on how to thrive despite it. Schedule a consultation!

At New Dawn ADHD Coaching, it’s important to us that you understand the difference between ADHD coaching and therapy. Therapy dives deep into psychological challenges, focusing on long-term healing and personal growth, often looking back at past experiences to help shape the future. On the other hand, our coaching is all about being proactive and moving forward. It’s not about addressing psychological issues; instead, we focus on practical steps to help you manage your ADHD and thrive today and in the future.

Yes, I can coach you, and here’s something important: I have ADHD too. I’ve faced the same challenges—procrastination, avoiding tasks, and struggling with planning. My firsthand experience gives me a unique perspective to truly understand and connect with you. For more on my journey, check out my bio.

Being coached by someone who shares your ADHD experience means immediate understanding and empathy. There’s no need for lengthy explanations; I get it from the start. This insight is invaluable and often hard to find elsewhere.

Our shared ADHD journey allows us to speak the same language and connect on a deeper level. I’ve walked this path both personally and with many successful clients. This shared experience fosters a sense of belonging and empowerment.

My personal and professional experiences equip me with empathy and insight, enabling me to listen and understand without judgment. Clients often say they feel truly heard for the first time after our first session.

Together, we leverage our shared experiences towards your success, drawing strength from our “tribe” and making your ADHD journey less isolating and more empowering.

Hiring a professional ADHD coach means getting support from someone with not just personal understanding of ADHD, but also specialised training. I’ve completed the ADDCA ADHD Coach programme, focusing on ADHD-specific strategies and knowledge.

Why opt for an ADHD coach over a general life coach? An ADHD coach has deep insights into the neuroscience of ADHD, understanding its impact on behaviour and executive functioning. We’re trained to recognise and address ADHD-specific challenges, offering validation and support tailored to your unique needs.

ADHD coaches offer more than empathy; we provide practical strategies rooted in a deep understanding of how ADHD affects daily life. Unlike general life coaches, our specialised knowledge enables us to help you navigate ADHD-related challenges effectively, avoiding frustration and promoting long-term success. This specialised approach is crucial for those with ADHD, who often need targeted support and understanding that general coaching may not provide.

Absolutely, it’s not only okay but often recommended to have coaching alongside therapy. Having a therapist available is beneficial because sometimes during coaching, we may uncover deeper issues that require a therapeutic approach. Having both coaching and therapy allows for a comprehensive support system, addressing both practical strategies and emotional needs.

The duration of coaching varies for each individual. ADHD coaching isn’t about quick fixes; if that’s what you’re looking for, I may not be the right fit for you. Uncovering the root causes of what’s holding you back is a gradual process, akin to peeling back layers of an onion. It involves making numerous small changes in your thinking patterns and habits, supported by evidence we gather along the way. These changes take time to embed and create lasting transformation.

The length of coaching is unique to each person. If you’re seeking quick fixes, ADHD coaching may not be suitable. We approach coaching as a gradual process, similar to peeling back layers of an onion to uncover underlying issues. It involves making small changes in thinking patterns and habits, supported by evidence we collect over time. These changes take time to implement but lead to lasting transformation.

Sessions typically last around 50 minutes. However, if necessary, we can extend beyond that time. It’s important to note that sometimes shorter sessions end up being the most successful.

Private one-to-one ADHD coaching sessions are £150 each.

If you’re considering coaching, I offer a complimentary 30-minute consultation to explore whether it feels like the right fit for you. Click here to book yours. There is no obligation to continue. It’s simply a chance to talk through what you’re looking for and how we could partner to achieve it.

 

If you’re being funded by Access to Work or your employer, the session fee is £180 per session. These sessions are invoiced directly.

Why is there a different rate for Access to Work or employer-paid sessions?
The higher rate reflects the additional time spent on administration, reporting, and correspondence involved when working with Access to Work or employer funding arrangements.


Yes, if your circumstances change, we can adjust the arrangement accordingly. Just let me know in advance so we can handle the paperwork and payment setup smoothly.

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