The ADHD Journey: Tips and Tricks For Work
I’m Carly, the Market Research Lead at LaVant Consulting. I am fiercely passionate about equity, media representation, the arts, policy, workforce development, adventures, and Corgis. As a native Floridian, I have always known and valued my disability identity and many quirks; I recently discovered that some of them come from having ADHD, including ADHD tips for work.
In an age of social media and evolving technology, the disability community often benefits from higher visibility of advocacy opportunities through digital community-building. As short-form content has exploded, apps like TikTok have given ADHDers a fast track to quickly share fresh perspectives and experiences in bite-sized portions. As neurodivergent traits and ADHD symptoms are shared in a relatable and more personal way, diagnosis and awareness of ADHD have been soaring (there’s even a current Adderall shortage!). Personally, as a recently-diagnosed ADHDer, I have found this expansion online to be liberating, affirming…and, admittedly, a double-edged sword.
ADHD and social acceptance are expanding, but we often don’t talk enough about practical ADHD tips for work.
Understanding ADHD vs. Accommodating It: Now What?
The boom of #ADHDTok hasn’t come without its drawbacks, often making it the perfect breeding ground for some oversimplification of ADHD life and realistic resources. ADHD can be a superpower of creativity, problem-solving, and innovation, but it can also be debilitating and stressful without treatment or support – especially without ADHD tips for work. From my lens, nuances and daily management skills can be missed on social media, leading to gaps in access to practical ways to manage or cope with different ADHD symptoms at work. Nevertheless, I have been on a recent journey, found some helpful strategies, and continue to thrive professionally.
Like I was, you might be left asking…
What strategies or lifehacks can ADHDers use to jumpstart the day or prevent flare-ups?
Don’t worry. We got you!
From my lens, nuances and daily management skills can be missed on social media, leading to gaps in access to practical ways to manage or cope with different ADHD symptoms at work.
Chasing Dopamine
It’s understood that the ADHD brain often can’t produce the same dopamine levels (the brain’s motivating, focus, and pleasure chemical) as neurotypicals. This leads to us needing external dopamine, like fun or creative boosts, before we can get things done. Some might be dealing with this subconsciously – through too much sporadic checking of social media, coping through frequent snacking, or delaying important tasks until we can get enough dopamine to focus.
Build a Dopamine-Friendly Routine FOR WORK
- Find a routine you that you find joyful to build focus.
- Get in the habit of an early morning walk or visit outside for more outdoor stimulation.
- Eat more dopamine-synthesis-building foods, like protein, avocados, apples, certain spices like turmeric, and yes…coffee gives us dopamine too!
- Try grounding and mindfulness strategies before you start the day for a jolt of calm and focus.
- Taking breaks to switch to activities or tasks we are passionate about or interested in (or even hyperfocusing on) helps us get into gear for other tasks.
- Overwhelm or burnout is common with ADHD. Use sensory-friendly strategies to prevent or cope with feeling overstimulated. These could be a weighted blanket, fidget tool, quieter space, or lower lighting.
- Last but not least, medication management and communication with your health providers on how things are going are most important.
There are many misconceptions about ADHD and how it works. If you thought ADHD symptoms were a cornerstone of laziness, you would not be alone. Building more space to understand our brains and how minor tweaks or strategies can provide space to take more control of your day to jumpstart for the best of what’s ahead. Finding ADHD tips for work can help us feel empowered to thrive!
