Using ADHD FOR you at work

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I am an adult who has developed and finally gotten a diagnosis for ADHD as an adult. It really makes a lot of my time in high school and college make a ton of sense to me now. I think a lot of it is trained from childhood abuse, but some of it, I have always had. I have been looking at ways to use the ADHD to my advantage- especially right now with the medication shortage. During COVID, a lot of laws changed that allowed for ADHD medication to be prescribed through video visits with doctors. So entire services opened up to allow diagnosis without ever seeing a doctor in person. So right now, getting a refill where I live can take two or three weeks. Learning how to manage the symptoms has been huge for me.

Tips for ADHD if you are unmedicated:

1. Establish a routine: Creating a daily routine can help you stay organized and focused. Set aside specific times for tasks such as work, exercise, and leisure activities.
2. Exercise regularly: Exercise can help increase focus, reduce hyperactivity, and improve mood. This is something I still have to put more focus on in my life.
3. Practice mindfulness: Mindfulness meditation and other mindfulness practices can help improve focus, reduce stress, and enhance self-awareness. Consider taking a mindfulness course or using a mindfulness app to help you get started.
4. Get enough sleep: Lack of sleep can exacerbate ADHD symptoms, so make sure you are getting enough sleep each night. Aim for at least 7–8 hours of sleep per night.
5. Eat a balanced diet: A healthy, balanced diet can help improve brain function and reduce ADHD symptoms. Avoid processed foods and focus on eating whole foods such as fruits, vegetables, lean proteins, and healthy fats.
6. Use organizational tools: Use tools such as calendars, to-do lists, and reminders to help you stay organized and on track.
7. Reduce distractions: Minimize distractions by creating a quiet workspace, turning off your phone, and limiting social media and internet use.
8. Seek support: Consider joining a support group or working with a therapist who specializes in ADHD. Support from others who understand what you are going through can be very helpful.
9. There are also neurotropic vitamins that are supposed to help with cognitive function.

Ways to use ADHD at work:

1. Leverage your creativity: People with ADHD tend to think outside the box and come up with creative solutions to problems. Use this skill to come up with innovative ideas and approaches to your work.
2. Focus on your hyperfocus: While people with ADHD may struggle with focusing on tasks they find boring or uninteresting, they can also experience hyperfocus on tasks they are passionate about. Identify what tasks you tend to hyperfocus on and try to incorporate them into your work.
3. Embrace change: People with ADHD tend to be adaptable and flexible, which can be an asset in a fast-paced work environment. Use your ability to adapt to change to your advantage by being open to new ideas and approaches.
4. Break tasks into smaller steps: People with ADHD can struggle with completing long, complex tasks. Break larger tasks into smaller, more manageable steps to make them feel less overwhelming.
5. Use technology: There are many tools and apps available that can help people with ADHD stay organized and on track. Use technology to your advantage by using tools such as to-do lists, calendars, and reminder apps to help you stay focused and on track.
6. Communicate your needs: It’s important to communicate your needs with your manager and colleagues. Let them know what strategies and accommodations you need to be successful in your job.

Remember that everyone with ADHD experiences it differently, so what works for one person may not work for another.