Struggling at Work with ADHD? | Why It's So Hard & How to Succeed Anyway

Have you ever felt like you're done with your job once again? Like you're stuck in that loop of starting a new job, being super excited, loving it, but then getting bored and leaving again. If so, you're definitely not alone, especially us ADHD-ers. That is actually more common than you think. Hello, I'm Dr. Janina, ADHD coach, cognitive psychologist, and ADHDer myself, and I'm so excited that you're here today. Today we're breaking down why individuals with ADHD often find it so challenging to actually stick with a job and how you can make work, well, work for you. ADHD is more than just a label, it affects everything. How we think, how we act, and how we work. So let's dive into some of the reasons why for us ADHD-ers it's so freaking hard to stick with a job. One of the reasons can be boredom and lack of stimulation. As ADHD-ers, we thrive on excitement and novelty, but let's be honest, most jobs aren't exactly thrilling, or if they were, over time that excitement and novelty often just vanishes. And when tasks feel repetitive and mundane, it can get very, very difficult for someone with ADHD to actually stay motivated. The second reason is that it can be very difficult for us when we have to stick to a structure and a routine. Strict schedules, endless to-do lists, and rigid rules. It's like trying to put a square pack into a round hole. It often just does not work well for us ADHD-ers. Our ADHD brains are wired differently, and tasks that feel repetitive or just lack novelty don't activate our dopamine the same way that it would do for others. And that's why it can feel so hard for us to actually stay engaged with work over time. The third thing that can make keeping a job more difficult is our impulsivity and our struggles with decision making. Have you ever maybe quit a job just on the whim, decided it's not for me, so I won't stay here without any backup plans? Well, maybe it was me. But that was probably ADHD impulsivity at work. The challenge isn't just leaving, it's doing it without considering what comes next after you quit. Number four, we are very, very sensitive to criticism. Of course, no one loves to be criticized, but for us ADHD-ers, it can hit just so much harder. As we struggle with emotional regulation, negative feedback in general can feel very, very personal. And without the right support, it's easy to spiral into frustration and self-doubt. Number five, hyper-focused and burnout. As you might have already noticed, ADHD-ers are just a walking paradox. We can hyper-focus for hours, but then the next day we might not even be able to reply to one single email. In general, our energy levels can be very, very fluctuating, and it's easy for us to hit overwhelm or even burnout. Number six, our need for flexibility and autonomy. Oftentimes, the traditional nine to five jobs with somewhat rigid structures can feel like a straitjacket. And for us ADHD-ers, we often thrive in roles with a lot of creativity, a lot of flexibility and independence. And if a job doesn't offer it, it's going to be challenging for most of us. Now that we talked about why keeping a job is so difficult, let's get to the part of how you can make it easier for yourself and make work for you and your ADHD brain. So let's start with number one, boredom. Boredom is definitely our number one nemesis. So the key is finding ways to bring variety into your day or align your work with what genuinely excites you. So of course, it's really important to choose the right role. You can seek out jobs that involve maybe creative problem solving, innovation, or a fast-paced environment. You can also take a strength assessment to see what specific strength you identify with and see if you can find a job that aligns with that. And of course, for every job, there are always mundane tasks that you just have to do. So you need to find a way to make mundane tasks more interesting for you. So you could, for example, gamify your work, set timers, challenge yourself to complete tasks faster, or use rewards after completing something that's repetitive or just very boring. You can also seek opportunities for growth. So for example, you can ask for projects that let you learn new skills and just new areas that you can explore. Number two, structure and routine. If structure and routine is hard for you, try breaking down your tasks into smaller steps using tools like checklists, sticky notes, project management apps, or just creating micro goals. This will help you to activate your reward center more often and produce more dopamine, which ADHDers lack in, and that will help you to actually stay motivated. You can also implement visual reminders and make routines just more fun. You could use different calendar apps, whiteboards, or even colorful post-its to just make it more fun and easier for you to stay on track. You can also always ask for accommodations if your workplace allows that. You can request flexibility in how you structure your day and to work with your natural rhythm more, for example. Then number three, if you notice that it's hard for you to manage your impulsivity, then the key is to create a pause between your thoughts and your actions. And I know it's so much easier said than done. How you can make that easier for yourself to create that pause is by practicing mindfulness. This will help you to make it easier for you in the long term. You can also plan for specific transitions. So for example, if you're already considering a job change, maybe map out the next steps you'll need to take the steps. So like securing another job or doing some financial planning. Number four, if you find that your sensitivity to criticism is a huge part of you cycling through all the different jobs, then what you can do to practice emotional regulation, you can work with a therapist or an ADHD coach to build more emotional resilience and navigate the workplace interactions just with more confidence. Other than that, you can also always seek more positive reinforcement. If you're not getting enough recognition, don't hesitate to ask your manager, for example, for feedback or your colleagues on what you're doing well. Number five, hyper focus and burnout. If you notice that you often fluctuate between hyper focus and then overwhelm or even burnout, it could be helpful if you schedule in regular breaks. You can use techniques like the Pomodoro method where you balance focus with short intentional breaks. Or I also love using the time timer so I can see how much time actually has passed. It is also super important to prioritize self-care. Make time for sleep, for moving your body, for hobbies outside of work to ensure that you can actually recharge. You can also try delegating more work and I know asking for help is always very very hard and we often think that we can do it all but no one can do it all. So try to avoid taking on too much by asking for help or sharing responsibilities with, for example, your co-worker or inside your family. For the last one, flexibility and autonomy. Sometimes the answer is to find and create work environments that allow you to shine. You can try and seek HD friendly roles, look for jobs that prioritize creativity, flexibility, or remote jobs and independence like freelance work, for example. You can also always start your own business or roles in just more dynamic fields. It is also very important to advocate for your flexibility so you could discuss remote work or flexible hours with your employer if that's possible, of course. Some general strategies for success is firstly building a support system. Surround yourself with supportive colleagues, mentors, or friends who understand your strengths and challenges so you don't always have to navigate everything on your own. Number two, use ADHD friendly tools like, for example, timers. I always love using my time timer. Use different apps that work for you. Number three, it's very very important to communicate your needs. Openly share with your employer or your team what you need to actually succeed. For example, you might say I work best with clear deadlines and frequent check-ins. Number four, embrace continuous learning. Managing ADHD work is definitely a journey, so celebrate the small wins, learn from setbacks, and remember progress is better than perfection. Thank you all for watching. If you enjoyed the content, please give it a like and if you want to join this journey of exploring and learning more about ADHD, then feel free to subscribe and we will see each other next week. Bye!