Distracted: Dealing with Adult ADHD
If the symptoms of ADHD are affecting your job performance, there are practical ways to work through the difficulties.
3 min readImagine trying to work on a tedious project in the middle of a soccer field with players slinging mud and yelling at you to get out of the way. It would be hard to accomplish much, wouldn’t it? People living with ADHD feel that way even in a quiet setting. Some are affected by external distractions such as background noise and peripheral movement. Others are affected by internal distractions such as random thoughts and daydreams. Not everyone with ADHD has the “H” (hyperactivity), but those who do need to move around in order to calm their thoughts. With proper treatment, adults living with this disorder can find a place of peace amid their unique storms.
Traits of ADHD
People with ADHD find it hard to focus. This is more than just not paying attention. Rather, the person becomes much more easily distracted than most people. When having a conversation, it may seem like they’re not listening (they may or may not be). They miss important details and project deadlines.
Ironically, people with ADHD also have hyper focus. This happens when the person becomes so focused on something, they miss obvious cues. Time gets away from them, and it seems like they’re ignoring you.
People with this disorder often have poor time management skills. They’re consistently late, or they miss the meeting altogether.
People with ADHD may seem disorganized and forgetful.
People living with ADHD may seem impulsive. They often speak and act before they think and may interrupt or do inappropriate things. They may act without thinking about the consequences. For example, studies show that people with ADHD are more prone to impulse buying.
People with ADHD are easily bored and often seek excitement on a whim.
Often, people with ADHD are hypercritical of themselves and have low self-esteem.
They may appear to be unmotivated.
They may struggle with anxiety, which often manifests itself through fidgeting and nervous movement.
They may have trouble sleeping, which results in fatigue.
They may have a hard time committing to long-term relationships.
They may have issues with substance abuse.
Steps to Take
If the symptoms of ADHD are affecting your job performance, there are practical ways to work through the difficulties.
- Request an office with fewer distractions or ask if you can work in an empty meeting room when possible.
- Take frequent breaks to make copies or walk up and down stairs.
- Use earplugs to drown out noise.
- Purchase or request a standing desk so you can work standing (and fidgeting) if this helps.
- Talk to your supervisor about your issues, and work together to find solutions. Most supervisors want you to succeed at your job, and they’re happy to make reasonable accommodations to help you.
Keep in Mind
Adult ADHD can be frustrating, but it’s a manageable condition. Reach out to a mental health professional or your EAP to explore resources and to get help.
Sources:
Psychology Today. What adult ADHD looks like Opens in a new window. Published March 19, 2021. Accessed January 5, 2023.
Chadd.org. Workplace issues Opens in a new window. Accessed January 4, 2023.
Chadd.org. Diagnosis in Adults Opens in a new window. Accessed January 4, 2023.
Healthline. Symptoms of adult ADHD Opens in a new window. Published September 27, 2022. Accessed January 5, 2023.
Psychology Today. Attention-Deficit/Hyperactivity Disorder, Adult Opens in a new window. Accessed January 5, 2023.
National Institute of Mental Health. Attention-Deficit/Hyperactivity Disorder in Adults: What You Need to Know Opens in a new window. Accessed January 4, 2022.
Mayo Clinic. Adult attention-deficit/hyperactivity disorder (ADHD) Opens in a new window. Accessed January 5, 2023.
.svg){kind=small}