Adjusting to a new job can be challenging, especially for individuals with ADHD.
It can mess with your usual routines, like changing your wake-up time or bus route. And even if you know the type of work, there's a lot to learn quickly—new rules, new procedures, new technology, and more.
Not knowing exactly what's expected or how things work can make you anxious. You'll need to plan and organize tasks you might not be used to. Plus, you'll have to fit into a new social scene and handle different work environments, which can be overwhelming. On top of all this, worries about not doing well or past job problems can weigh on you.
Fortunately, by establishing effective self-management techniques you can turn your new job into a chance to grow—and show how awesome you really are!
ADHD careers: 7 tips for success in a new role
Here are seven practical tips, complete with examples, to help you thrive in your new role.
Setting a structured routine
- Establish a Consistent Daily Schedule: Establishing a consistent schedule makes implementing new habits and routines much easier.
- Example: Start your day at the same time every morning, even on weekends. If you begin work at 9 AM, wake up at 7 AM to have enough time for breakfast and a short walk.
- Use Alarms and Reminders: Setting alarms and reminders can help you keep track of deadlines and important tasks.
- Example: Set alarms on your phone for key tasks and breaks. For instance, set a reminder to take a 10-minute break at 10:30 AM and another at 3 PM.
❗Pro Tips:
If you’re prone to ignoring alerts & reminders, try picking a unique sound for them that’s different from other notifications on your device. When you set them, make sure you’re setting them to go off at a time of day when you’re most likely to be able to act on them
- Plan the Night Before: Plan your tasks the night before to start the day with a clear agenda. This can also help clear your mind before sleep.
- Example: Before bed, list out the top three tasks you need to accomplish the next day. Lay out your clothes, pack your bag and place your keys with your lunch or go bag.
Prioritizing Tasks
- Use the Eisenhower Matrix: The Eisenhower Matrix is one way to prioritize tasks, evaluating them based on urgency and importance.
- Example: Draw a simple matrix and categorize tasks into urgent/important, not urgent/important, urgent/not important, and not urgent/not important.
❗Pro Tips: You can also evaluate tasks by other criteria, such as effort vs value, impact vs cost, impact vs effort, etc. Paired comparison is another alternative, which compares tasks vs each other, rather than by other criteria. This video shows it in action!
- Break Down Large Projects: Breaking down large projects into smaller more, manageable tasks can reduce overwhelm and provide clarity. The best tasks (i.e. the ones we’re most likely to actually follow through on) start with an action word, and are short, clear, and specific.
- Example: If you have to complete a report, divide it into sections such as research, writing, and editing. Then, divide those three into even smaller pieces. Tackle one section each day.
- Focus on One Task at a Time: Focus on one task at a time to enhance concentration and productivity.
- Example: Avoid multitasking - finish each task before moving on to a new one. If you feel tempted to switch tasks - for example, you have a great idea pop into your head, or suddenly remember something - write it down on a notepad or sticky note, and return to the task at hand until finished. Then you can revisit the things on your sticky note.
Time Management
- Utilize Time-Blocking: Use time-blocking to allocate specific periods for focused work.
- Example: Reserve 9-11 AM for project work, 11 AM-12 PM for emails, and 1-2 PM for meetings.
- Try the Pomodoro Technique: Try the Pomodoro Technique to maintain productivity with regular breaks to reduce mental fatigue.
- Example: Set a timer for 25 minutes to work on a task. After it rings, take a 5-minute break. Repeat this cycle four times, then take a longer break.
- Set Short, Realistic Deadlines: Short, realistic deadlines can help you avoid procrastination and reduce stress.
- Example: If you have 7 days to complete a project, aim to complete it by day 6 to provide yourself a buffer for unforeseen roadblocks. Break the project into 6 pieces, with a deadline for one piece each day. To ensure you stick to these, add accountability by telling someone your deadlines.
Organizational Tools
- Use Digital Tools: Leverage digital tools like calendars and task managers to stay organized.
- Keep a Clutter-Free Workspace: A clutter-free workspace helps minimize distractions and reduces stress.
- Example: Spend 5 minutes at the end of each day tidying your desk. Only keep essential items within arm's reach.
- Color-Code Files and Documents: Color-coding files and documents helps with quick identification and organization.
- Example: Use blue folders for client documents, red for urgent tasks, and green for personal notes.
Communication Skills
- Regularly Check In: Proactively check in with your supervisor to stay aligned with expectations and to show initiative and conscientiousness.
- Example: Schedule a weekly meeting with your manager to discuss progress and challenges, and to get early feedback on potential mistakes before they snowball.
- Ask for Clarification: Don't hesitate to ask for clarification to ensure you understand tasks correctly.
- Example: If you're unsure about a task, send a quick email or ask during a meeting for detailed instructions.
- Use Written Communication: Utilizing written communication can help you stay organized and ensure that important details aren't forgotten
- Example: After a verbal discussion, summarize the key points in an email to ensure you understood everything correctly.
Stress Management
- Practice Mindfulness or Meditation: Mindfulness is scientifically proven to reduce stress - and it’s also shown to be one of the most effective non-pharmaceutical ways to manage ADHD!
- Example: Use an app like Headspace or Calm to meditate for 10 minutes before starting work.
- Engage in Physical Activity: Like mindfulness, exercise is incredibly effective for ADHD management.
- Example: Take a brisk walk during your lunch break or do a short workout video in the morning.
- Ensure Adequate Sleep and a Healthy Diet: You may be surprised to find out just how much sleep and diet impact ADHD symptoms.
- Example: Aim for 7-8 hours of sleep each night. Pack healthy snacks like fruits and nuts to keep your energy levels stable.
Support Systems
- Find a Mentor or Workplace Buddy: Connect with a more experienced colleague who can offer guidance and support.
- Example: If you notice a coworker who seems to always have it together, ask if you can set time for a short meeting to get advice or input on the strategies and systems they use.
- Join ADHD Support Groups: Look for local or online ADHD support groups where you can share experiences and get advice.
- Example: CHADD has a locator page where you can find both local and online support groups in your area.
- Consider Professional Coaching or Therapy: Find an ADHD therapist or ADHD coach to help you develop personalized strategies for success.
- Example: An ADHD coach can help you adapt systems and strategies to work for your brain, help you with stress reduction, provide additional motivation and accountability, and can provide guidance on accommodations if needed.
Dealing with setbacks or mistakes
Handling setbacks and mistakes is crucial when starting a new job. Learning how to navigate these challenges positively can significantly impact your confidence and professional growth in a new workplace environment.
Acknowledge and Reflect
When you make a mistake, take a moment to acknowledge it without judgment. Reflect on what happened and identify what you can learn from the experience. Keep a journal where you write down what went wrong and how you can improve next time. Remember, this is an exercise in growth—not an opportunity to beat yourself up for a mistake; we all make them.
Develop a Growth Mindset
Instead of viewing setbacks as failures, see them as opportunities to grow and improve. Remind yourself that everyone makes mistakes and that each mistake is a step towards mastering a new skill. Perhaps step back a moment and ask yourself what you would say to a loved one who made a similar mistake and then tell it to yourself.
Seek Feedback and Support
After a setback, talk to a trusted colleague or mentor about what happened. Ask for constructive feedback on how to handle similar situations better in the future. Use feedback as a tool for learning rather than as criticism.
Embrace your new journey with confidence
Starting a new job with ADHD can feel daunting, but it's also an opportunity for growth and success. By implementing these seven strategies - from creating structured routines to building support systems - you're setting yourself up to thrive in your new role.
Remember, everyone faces challenges when adjusting to a new job, and your unique strengths can be valuable assets. Be patient with yourself and celebrate your progress. And don't hesitate to seek support when needed! A professional ADHD coach can be an invaluable asset during the transition, and beyond.
With the right tools and mindset, you can navigate this transition successfully and excel in your new position. Your ADHD doesn't define you - your determination and hard work do. Embrace this new chapter with confidence!
