Is your job challenging with ADHD? Here are the solutions! (ADHD in the Workplace)

Do you also find it difficult to stay focused on a task at work or in the office? Do you sometimes feel overwhelmed by the amount of work you have to do, and you can't figure out where to start? Or do you constantly get scolded by your boss for not finishing your work on time? These things may not be due to your laziness . These may be symptoms of ADHD , a medical condition that is also seen in adults, and is related to attention.

What is ADHD? How does it affect work?

Simply put, ADHD (Attention Deficit Hyperactivity Disorder) is a disorder that affects the parts of the brain that help us focus, stay focused, and control our emotions and actions (self-control).

Most often, this condition is diagnosed in childhood, that is, during school years. However, surveys show that between 50% and 86% of people with ADHD in childhood continue to have this condition into adulthood.

As an adult, having ADHD can have a big impact on our work. You may have experienced things like this:

• Not being able to finish work on time.
• Forgetting to come to work on time.
• It's hard to maintain relationships with other people at work.
• This results in missing out on promotions or being fired from jobs frequently.

But don't worry. This is not your fault. There are many ways that you and your organization can work together to manage this situation and make your job a success.

What ADHD symptoms cause problems in the workplace?

No matter where you work, in an office, a factory, a shop,ADHD symptoms can cause a variety of problems. Let's take a look at what they are.

How can I manage my ADHD symptoms at work?

This is not something you can do alone. The first and most important thing is to talk to your doctor about this. He or she may recommend medication, behavioral therapy, or both if you need it. In addition, there are things you can do on your own.

Ways to help you focus

• Make checklists: Write down all the tasks you need to do for the day in a notebook or on your phone. Cross them off when you finish a task.
• Control your phone: If your phone is distracting, put it on silent and put it away while you're working. Make it a habit to only check calls/messages at certain times of the day.
• Use sticky notes: Write down important things, such as deadlines, on small pieces of paper (sticky notes) and stick them in places you see often (on your computer monitor, on your desk).
• Allow more time for tasks: If you think a task will take an hour, set aside an hour and 15 minutes for it.
• Take breaks: Instead of working continuously, take a 5-minute break every hour. Get up, walk around, and drink some water.
• Start work at a quiet time: If possible, start work an hour or two before others arrive. That quiet time will help you focus.

Time management tips

• Set Alarms/Reminders on your Phone/Computer: Set alarms to remind you of things like meetings and deadlines.
• Use timers: When you start a task, set a timer to finish it in 30 minutes.
• Break big tasks into smaller parts: If you have a big project, don't try to do it all at once, break it down into smaller steps and complete them one by one.
• Change tasks: If you feel bored doing the same thing, do something else for a while and then come back to the old task.

Communication methods

• Talk less, listen more: Listen carefully to what others are saying.
• Keep conversations short: Don't drag out conversations that are not related to work.
• Stay on topic: Even when talking to friends, practice staying on one topic. That practice will help you in the workplace.
• Slow down: People with ADHD sometimes speak very quickly. Practice taking a few deep breaths and speaking slowly.

Does my company have to tell me I have ADHD?

This is a very sensitive issue. There is no law that says you have to tell your employer that you have ADHD. The important thing is that your employer cannot discriminate against you because of your condition.

But before you say that, think about these things:

• Is your organization a place that cares about mental health ?
• How do you treat others in your organization (with other illnesses)?
• How much does your organization know about ADHD?
• Speaking of which, will you have the facilities you need to do your job well?
• Are you ready to explain what ADHD is, how it affects your work, and what kind of help you need?

Sometimes, even if you don't explicitly state that you have ADHD, you can still ask for accommodations. For example, "Sir, can you move my desk to a quieter area? That way, I can concentrate better and work more."

What kind of benefits can I ask for at work?

First, you need to have an official diagnosis of ADHD from a doctor. Otherwise, it is difficult to expect facilities from an institution. If you have such a diagnosis, you can ask for things like:

• Work from home options
• Flexible schedule
• Taking leave if you need to see a doctor
• Taking short breaks during work
• Permission to use noise-canceling headphones
• Allowing you to work in a quiet, uncrowded place
• Exemption from non-essential work
• Asking for written to-do lists
• Giving extra time to complete work