One UAB expert shares insights about how ADHD can impact work life and offers practical strategies for both employees and organizations to foster success.An estimated 15.5 million adults in the United States were diagnosed with attention deficit hyperactivity disorder in 2023, according to the Centers for Disease Control and Prevention. With ADHD come real challenges, and many of them are in the workplace.

Ashley Hanson, Ph.D., assistant professor in the University of Alabama at Birmingham’s Department of Psychiatry and Behavioral Neurobiology, shares insights about how ADHD can impact work life and offers practical strategies for both employees and organizations to foster success.

Common Workplace Challenges

“Adults with ADHD often experience difficulties with procrastination, distractibility or time management,” Hanson said. “These challenges can show up as missed deadlines, chronic lateness or difficulty completing tasks on time.”

She notes that the disorder can affect interpersonal interactions as some individuals might struggle to sustain attention during meetings or conversations, interrupt others unintentionally, or talk more than they realize.

“Compared with their neurotypical peers, individuals with ADHD are more likely to change jobs frequently, experience higher rates of job termination or absenteeism, and receive more disciplinary actions. But these outcomes aren’t inevitable,” said Hanson, who serves as a wellness specialist for the UAB Medicine Office of Wellness. “With the right tools and support, individuals with ADHD can thrive professionally.”

Strategies for Managing ADHD at Work

Hanson shares several evidence-based strategies that can help employees manage ADHD-related concerns:

• Minimize distractions: Use noise-canceling headphones, earbuds or white noise machines.
• Use structure tools: Keep a daily planner or a prioritized to-do list.
• Utilize timers: Set short timers, 15-20 minutes, to get started on tasks, or use alarms to avoid hyper-focusing.
• Capture and return: Jot down ideas in a small notebook instead of switching tasks.
• Finish before starting something new: Focus on completing one task at a time.
• Schedule communication time: Designate specific times each day to check messages or emails.
• Build movement into your day: Try walking meetings or under-desk exercise equipment.
• Take breaks: Short, regular breaks can help maintain focus and energy.
• Stay engaged during meetings: Take notes or use sensory pens to maintain attention.
• Use visual reminders: Keep colorful notes in highly visible places.
• Break large projects into smaller steps: Set mini-deadlines, or ask a supervisor for clear timelines.
• Reward progress: Celebrate task completion.
• Improve time awareness: Note how long tasks take to improve planning and prevent overscheduling.

Communicating With the Workplace

Hanson emphasizes that open communication with supervisors can make a significant difference.

“It’s helpful to obtain clear expectations and regular feedback about performance,” she said. “Supervisors can assist with task prioritization or provide written notes and directions when possible.”

She encourages employees to discuss potential accommodations, such as:

• Obtain clear job expectations with supervisors; this can include assistance with task prioritization.
• Seek regular job performance feedback.
• Request a quiet, lower-distraction workspace. If a private office with a door is not possible, ask to move one’s workspace to a non-central location.
• Flexibility with work schedules such as hybrid or working from home.
• Have written meeting notes/directions for tasks when possible.

“Individuals with ADHD have so many strengths to bring to a workplace, which can include creativity, energy and thinking outside the box,” Hanson said. “A neurodivergent-inclusive work environment benefits the employee, team and organization.”

Building a culture that supports neurodivergent employees starts with awareness but grows through intentional action — clear communication, flexibility and an openness to different ways of working. These strategies are tools that help make a workplace more successful for everyone.