How to Construct Your ADHD Toolkit for Success at Work.

Feeling like your mind is a scrambled egg? Are you overwhelmed by to-dos, distractions, and a general sense of chaos? You're not alone. Many adults with ADHD struggle with focus, organization, and emotional regulation. The good news is that there are practical strategies you can implement to tame the scramble and live a more focused and fulfilling life.

This blog post draws insights from a coaching session with clients navigating the challenges of ADHD. While everyone's experience is unique, the core struggles and solutions often resonate.

Understanding Your ADHD Landscape

One of the first steps to managing ADHD is understanding how it manifests in your life. Think of it like a weather forecast for your brain. Are you experiencing a sunny "green" state where focus and productivity flow easily? Or are you caught in a stormy "red" zone, overwhelmed and unable to get anything done? Learning to recognize your internal weather patterns is crucial.

• Red Zone: Overwhelmed, can't focus, easily angered or frustrated, shutting down, feeling "locked."

• Orange Zone: Heightened emotions, difficulty focusing, increased fidgeting, anxiety rising.

• Yellow Zone: Normal state, with some challenges with focus but manageable.

• Green Zone: Highly focused, productive, and organized. Brain feels clear.

Building Your ADHD Toolkit

Just like a toolbox contains the right tools for different jobs, your ADHD toolkit should include strategies for navigating different mental states. Here are some ideas inspired by the research:

• Awareness is Key: Pay attention to your body and mind. What early warning signs are that your mood is shifting from green to orange or red? Do you clench your jaw, fidget, or experience tightness in your chest? Recognizing these signals allows you to intervene before things escalate.

• Regulation Activities: Identify activities that help you regulate your emotions and bring you back to center. These could include:

• Breathwork: Even a few minutes of deep breathing can make a difference. You can try incorporating it into your routine, like every time you get up to use the restroom.

• Exercise: Physical activity is a powerful tool for managing ADHD symptoms. Find something you enjoy, whether it's walking, yoga, or dancing. Ideally, you should do exercises that cause you to break a sweat.

• Mindful Activities: Reading, journaling, or engaging in creative pursuits like water coloring can help quiet the mind.

• Cleaning/Organizing: For some, a clean and organized space can bring a sense of calm and control.

• Spending Time in Nature: Connecting with nature can be grounding and restorative.

• Fidget Tools: Having something to fidget with, like putty, a spinner ring, or even just playing with a pen, can help with focus and reduce anxiety.

• Sensory Input: Experiment with different types of sensory input, like music (instrumental or low-fi is often preferred for focus), white noise machines, or even certain scents. Find what works for you.

• Routine and Structure: While ADHD can make consistency challenging, routines can provide a framework for your day and reduce decision fatigue. Start small and gradually build upon habits that work for you.

• Time Management Techniques: Break down large tasks into smaller, more manageable chunks. Use timers and reminders to stay on track.

• External Support: Don't be afraid to seek help from a therapist or coach who specializes in ADHD. They can provide personalized strategies and support.

Taming the Tech Beast

In today's digital world, technology can be both a blessing and a curse for individuals with ADHD. The constant notifications and information overload can exacerbate focus issues. Here are some tips:

• Organize Your Digital Life: A cluttered computer and phone can contribute to mental clutter. Take time to organize files, delete unnecessary apps, and establish an information filing system. Consistent naming conventions can make it easier to find stored files. 

• Limit Distractions: Turn off notifications when you need to focus. Use website blockers or app timers to minimize interruptions.

Remember, It's a Journey

Managing ADHD is an ongoing process, not a destination. Be patient with yourself, celebrate small victories, and don't be afraid to experiment with different strategies until you find what works best for you. You have the power to tame the scramble and create a life that's more focused, productive, and fulfilling.

Thank you for reading this newsletter. If you have ADHD or generally struggle with achieving your goals, working with a coach can help. Schedule a call to discuss how coaching could help your career or small business. https://yourpathcoachingandconsulting.hbportal.co/public

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