Thriving at Work with ADHD: Best Practices for Success

First posted on LinkedIn

Feeling Overwhelmed at Work?

Do you feel like your ADHD gets in the way of you achieving your goals at work? If you have ADHD, you're likely familiar with the struggles of distractions, disorganization, and difficulty prioritizing tasks. This can lead to feeling overwhelmed, frustrated, and even discouraged in your work environment. But there's good news: you're not alone, and there are strategies to help you not just survive but thrive.

Your Path: Empowering Career Tips for Thriving at Work with ADHD.

Taming the Time Management Beast

One of the biggest hurdles with ADHD is time management. Traditional methods often don't work for us. Instead of trying to fit a square peg in a round hole, consider a more strategic approach. Don't just make a to-do list; identify your peak focus times and schedule your most demanding tasks for those periods. Break large projects into smaller, more manageable chunks, and leverage digital tools and apps to help you stay organized. Also, be mindful of tasks that tend to absorb you for too long (hyperfocusing) or those that are prime distractions. Setting time limits and using alarms can help you stay on track and avoid getting lost in the weeds. Finally, remember that your environment plays a huge role in your focus. Minimize clutter, noise, and visual distractions. Noise-canceling headphones or a white noise machine can be invaluable tools.

Communication is Key

Effective communication is crucial for anyone, but especially for those with ADHD. Sharing your ADHD diagnosis with your employer is a personal decision. If you choose to disclose, focus on the positive aspects and how you're actively managing your symptoms. Communicate to your boss and co-workers how they can help you perform at your best. Be upfront and realistic about deadlines and commitments, and if you foresee challenges, communicate them proactively. Don't be afraid to ask for feedback from your supervisor and colleagues, as this can provide valuable insights into your performance and areas for improvement.

Self-Care Isn't Selfish

When you have ADHD, self-care isn't a luxury; it's a necessity. Think of it as the foundation for everything else. Prioritize sleep, exercise, and a balanced diet, as these factors significantly impact focus and concentration. Stress can exacerbate ADHD symptoms, so incorporate stress-reduction techniques like mindfulness, deep breathing, or qi-qong into your routine. And remember that ADHD comes with unique advantages, such as creativity, out-of-the-box thinking, and hyperfocus. Identify your strengths and find ways to leverage them in your role.

Remember...

You have valuable skills and talents to offer. By implementing these strategies and seeking support, you can confidently navigate the workplace and achieve your professional goals. Don't be afraid to experiment and find what works best for you. And most importantly, be kind to yourself throughout the process.

For more strategies and tips on leadership and professional development, visit our resource center at MANAGEMENT & LEADERSHIP RESOURCE CENTER | Your Path Coaching and Consulting | Executive Solutions. 

For more resources related to better managing your ADHD, visit

• Resources for Adults with ADHD - ADDA - Attention Deficit Disorder Association

• CHADD - Improving the lives of people affected by ADHD

Together, we can help you find your path to fulfillment in your work. 

Beyond Bias: 3 Steps to a Truly Inclusive Workplace

 As our workforce becomes increasingly diverse, leaders face the critical challenge of creating fair and equitable environments where everyone feels valued and respected. Unfortunately, unconscious biases can creep into our decisions, leading to disparities in hiring, promotions, and even day-to-day interactions. Research shows that we tend to gravitate toward those who are "like us," which can create barriers for underrepresented groups (1). This bias not only hinders individual growth but also limits the potential of the entire organization.

Leaders must actively challenge their biases and adopt intentional practices to cultivate a truly inclusive workplace. Here are three key steps inspired by the Power 6 leadership program:

1. Time Audit: Invest in Equity

Time is our most precious resource, and how we spend it speaks volumes. Unconsciously, we may be dedicating more time to those who mirror our own backgrounds or experiences. To counter this, conduct a "time audit":

• Track your interactions: Review your calendar, emails, and messages. Are you consistently spending more time with certain individuals or groups?

• Analyze the data: Look for patterns that might reveal unconscious biases in your time allocation.

• Take corrective action: Make a conscious effort to distribute your time more equitably. Schedule regular meetings with all team members, ensure equal access to mentorship and development opportunities, and be mindful of who you include in informal gatherings.

2. Cultivate Curiosity: Build Bridges of Understanding

The Power 6 emphasizes the importance of "knowing your people." Go beyond surface-level interactions and genuinely seek to understand your team members personally.

• Ask meaningful questions: Inquire about their values, aspirations, and interests. What are their passions outside of work? What are their career goals?

• Listen actively: Truly listen to their responses, demonstrating genuine interest and empathy.

• Find common ground: Despite differences in background or experience, you'll likely discover shared values and goals that foster connection and trust.

3. Seek Feedback: Create a Culture of Open Dialogue

To create a truly inclusive environment, you must understand how others perceive your actions.

• Create a safe space: Establish trust and demonstrate a genuine commitment to inclusion to encourage open and honest feedback.

• Ask specific questions: Don't just ask "Do you feel included?" Instead, ask about specific experiences and situations: "Do you feel your ideas are heard in meetings? Do you feel you have equal access to opportunities?"

• Act on the feedback: Don't just collect feedback; take concrete steps to address concerns and improve the workplace experience for everyone.

Real-World Example:

I recently worked with a non-profit leader who came to me seeking executive coaching. Her work requires her to interact with people from different countries. Through coaching, she identified that discomfort with conflict was preventing her from asking direct questions about what individual employees needed to perform at higher levels. As she began to see that she was not serving her employees or the team by avoiding conflict, she found the courage to ask employees what changes she could make to improve their effectiveness. Her asking led to great levels of trust and small tweaks to how she works with employees, which boosted productivity.

The Business Case for Inclusion:

Inclusion isn't just the right thing to do; it's essential for success. Companies that prioritize inclusion benefit from:

• Increased engagement and productivity: Employees who feel valued and respected are likelier to be engaged and contribute their best work.

• Improved retention: Inclusion fosters a sense of belonging, making employees less likely to seek opportunities elsewhere.

• Enhanced innovation: Diverse perspectives lead to more creative solutions and better decision-making.

Call to Action:

Building an inclusive workplace is an ongoing journey that requires continuous effort and commitment. By following these steps, leaders can create environments where employees feel valued, respected, and empowered to reach their full potential.

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About the Author:

Dorian Cunion is an Executive Business Coach with Your Path Coaching and Consulting, specializing in coaching services for managers, executives, and small business owners. He is passionate about helping individuals and organizations reach their full potential through leadership development, strategic planning, and a focus on building inclusive workplaces.

Dorian's coaching approach is grounded in the "Path Finders Program," a framework designed to help clients clarify their goals, develop essential skills, and navigate leadership challenges. His expertise extends to various areas, including:

• Career Planning: Guiding individuals through career transitions, goal setting, and skill development.

• Leadership Development: Helping leaders enhance their self-awareness, build high-performing teams, and foster inclusive cultures.

• Work-Life Balance: Supporting individuals in finding balance and prioritizing their well-being.

• Strategic Planning: Assisting organizations in developing and executing strategic plans to achieve their goals.

Dorian's insights shares his expertise on topics such as workplace inclusion, leadership, and professional development. To learn more about Dorian and his coaching services, contact him directly on LinkedIn.

Connect with Dorian:

• LinkedIn: (10) Dorian Cunion, ACC, MBA 🌅 | LinkedIn

• Email: dcunion@yourpathexecutivesolutions.com

Resources:

• Grant, G. (August 7th, 2018). Similar-To-Me Bias: How Gender Affects Workplace Recognition. Forbes. Retrieved November 7, 2022, from https://www.forbes.com/sites/georginagrant/2018/08/07/similar-to-me-bias-how-gender-affects-workplace-recognition/?sh=51e35f8e540a

Mindfulness: A Powerful Tool for Mental Health in Toxic Work Environments

The toll that a toxic work environment can take on one's mental health is undeniable. When your workplace becomes a source of constant stress and negativity, it's not just your productivity that suffers – your entire well-being is at stake.

I recently worked with a female middle manager struggling in a toxic environment. Her boss consistently neglected her professional development, missed meetings, assigned tasks outside her job description, rarely expressed gratitude, and frequently criticized her for not meeting unrealistic expectations. This toxic atmosphere led to stress, anxiety, migraines, and sleep loss. As her mood worsened, so did her motivation to perform her best.

Sadly, this story is far too typical, particularly for women in middle management. Women are 50% more likely to report working in toxic workplaces, and middle managers are twice as likely as upper management to face such conditions. A staggering 76% of workers in toxic environments report negative impacts on their mental health.

So, how can you tell if your workplace is toxic? The Cleveland Clinic offers these eight warning signs:

• Frequent stomach discomfort

• Difficulty sleeping

• Chronic muscle tightness or migraines

• Frequent microaggressions

• Rare expressions of gratitude for your work

• Lack of investment in your professional development

• Unrealistic leadership goals

• Difficulty setting boundaries between work and home

Listen to Your Body

We're often taught to suppress emotions at work, but ignoring them is detrimental. Emotions are as vital as our other senses; while they shouldn't dictate our decisions, they should have a voice.

Mindfulness: Understanding Your Emotions

Mindfulness is not about relaxation or eliminating emotions; it's about being present and aware of your senses, thoughts, and feelings. By grounding yourself in the moment, you can recognize harmful behaviors and situations, and this awareness empowers you to take action.

Starting a Mindfulness Routine

Psychiatrist William Marchand recommends both formal and informal practices. Formal practices involve setting a time for meditation each day, starting with 5-10 minutes in a quiet room can help you improve concentration and better manage emotions. Over time, further benefits can be seen if you are able to work your way up to meditating for 15-20 minutes. Apps like Insight Timer, Calm, and Headspace can be helpful when starting a meditation routine. Informal meditation focuses on being present during everyday activities like walking, eating, or washing dishes. Both practices increase awareness and self-leadership.

We're Wired for Survival

Toxic work environments damage your mental health. Mindfulness can help you identify such environments and develop a plan to leave. Leaving is easier when you are grounded in how harmful the environment is for you, aware of your value, and embracing your resourcefulness.

Mindfulness in Action

My client gained clarity that her worth wasn't tied to her boss's approval. She recognized that extra work and low-value tasks created stress without benefit. She also saw how she mirrored her boss's behavior, spreading toxicity. This motivated her to apply for a job in another department, securing better pay and a less toxic environment.

You are stronger, more resourceful, and capable than you know. Mindfulness can help you discover your potential. Remember, protecting your mental health is crucial. If you're in a toxic workplace, develop a plan to leave. You deserve a healthy and fulfilling work environment.

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Thank you for reading this blog

Dorian Cunion is an Executive Coach and Business Consultant with Your Path Coaching and Consulting. He is a former retail executive with over 20 years of experience in the retail industry. He is a Co-Active coach who focuses on helping professionals and small business owners overcome insecurities, knowledge gaps, and lack of direction. He does this by assisting clients to tap into their values, recognize their strengths, and develop actionable strategies for growth.

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