ADHD at Work: How I Learned to Make It Work for Me

Like many other women in their thirties, I was furloughed during the first lockdown in 2020. With my newfound free time, I decided to download TikTok. Before long, the algorithm began showing me videos made by women around my age discussing ADHD. A lot of what they were saying rang true—issues with focus, procrastination, emotional dysregulation, task paralysis, forgetfulness, and time blindness. These experiences resonated deeply with me, and I quickly fell into a rabbit hole of research. Eighteen months later, I received my ADHD diagnosis and began medication.

Before lockdown, I had spent my career working full-time in high-pressure jobs, often in noisy open offices, surrounded by people. My days were filled with calls and meetings, and I often stayed late on Friday nights, after everyone else had gone home, just to get any deep work done. The quiet, empty office allowed me to concentrate in a way that wasn’t possible during the day.

Most weekends, I would write myself an enormous to-do list of household chores and life admin, yet I would spend the entire time stuck on the sofa, unable to motivate myself to do anything, only to feel frustrated and guilty by Sunday evening.

Since my diagnosis, I have done a huge amount of reflection and learning about ADHD, how it affects me, and—most importantly—how to work with my brain rather than against it. As a result, my work life is now completely different.

Working Environment

I’ve realised that I need a quiet environment, without distractions, to be productive. I’m really fortunate to work remotely most of the time now. I work best with a podcast or music playing to keep my brain at the right level of stimulation. I also use the Pomodoro method and time-blocking to stay focused and ensure I take regular breaks. When I do meet with my colleagues in person, it’s for collaboration rather than for the sake of being present. It’s so refreshing!

My Job

I now know that a sales job is not for me. The constant pressure of meeting monthly or quarterly revenue targets was incredibly stressful, and spending my days hammering the phones with little return only worsened my social anxiety. I’ve since identified what I’m good at and what I enjoy, and I’m focusing on those areas in my career rather than forcing myself into an industry that doesn’t suit me. A varied role keeps me engaged without feeling bored—monotony is a sure way to make me lose interest. If I hit a wall with one task, there’s always something else I can switch to.

Flexible Working

Flexible working is invaluable for managing my ADHD. My energy levels fluctuate, and on days when my brain feels like it’s buzzing with bees, it’s so helpful to be able to take a break, decompress, and return to my work when I’m in the right headspace—sometimes in the evenings, late at night, or the following day if necessary. The flexibility also allows me to go for a run or take my dogs for a walk at lunchtime. Exercise and fresh air are two things that greatly help my ADHD, enabling me to focus much better afterwards.

Communication

Rather than having back-to-back meetings all day, I now manage my time more carefully. I limit myself to just a few calls per day, leaving space in between to decompress and avoid feeling overwhelmed. This ensures I can be at my best when I do engage with others. Being boundaried with my communication also helps me structure my days more effectively, reducing feelings of being overwhelmed.

Colleagues

Being able to not only disclose my neurodivergence but also work alongside other neurodivergent people who understand it has been transformative. At Enna, we’ve all filled out a working styles document, which allows us to share how we prefer to work, learn, communicate, and collaborate. This has made communication so much easier and has removed a huge amount of anxiety. For me, this means no more random calls from colleagues or dreaded “Do you have a minute?” messages without any context!

Final Thoughts

My life today is completely different from just a few years ago, and my work plays a significant role in that change. If you’re not happy at work, it quickly bleeds into the rest of your life, so being in an environment where I can thrive—and not just survive—is crucial. I’m now far more engaged, productive, and passionate about my work, which benefits me, my colleagues, and the clients and candidates we support at Enna. For the first time, I’m able to show up to work as my whole self, and that’s invaluable.