ADHD tips for the workplace

Having someone nearby (even virtually) while you work can make it easier to start and stay focused. This is great for tackling boring or overwhelming tasks. 

Try: virtual co-working sessions or simply a friend on speakerphone. 

Externalise your to-do list 

Don’t rely on memory. Make a list on paper, a whiteboard or an app. To avoid overload, prioritise just three main tasks for the day. 

Use ‘start routines’ and anchors 

Pair tasks with routines or triggers. For example, ‘after I make a coffee, I’ll open my laptop and write for 15 minutes.’ Routines reduce the mental load of decision-making. Mini-habit anchoring is especially useful in the morning or after lunch. 

Avoid ‘now or not now’ thinking 

Instead of all-or-nothing thinking (‘I can’t do it now, so I’ll do it later’), ask: what small part can I do now? Break down tasks to the smallest possible steps. ‘Open the document’ is a step. That alone might be enough to get the ball rolling. 

Use visual timelines or calendars 

Digital calendars are helpful, but physical ones (like wall planners or colour-coded weekly overviews) make it easier to see how your time is spent and where gaps are. 

Tip: colour-code by task type (for example, admin could be blue, meetings red, focus work green). 

Default to earlier, shorter meetings 

ADHD brains fatigue quickly from meetings. If you can, make 20 to 25-minute meetings your default with a five-minute ‘decompression’ afterwards. Start early in the day while focus is higher. 

Create ‘done lists’ 

At the end of each day, jot down what you did do, not just what’s left. This reinforces a sense of progress and helps counteract feelings of failure. 

Try: a whiteboard, notes app or a section in your planner. 

Build in recovery time 

Focus and time management burn energy. If you don’t plan breaks, your brain will take them anyway (hello, three-hour scroll sessions). Protect recovery time like any other task. 

Try: 10 minutes of movement, outdoor air or a snack with no screen. 

ADHD tips for the workday from Hendrix Hammond  

Start with a daily brain dump 

At the beginning of your workday, spend 5–7 minutes jotting down everything you need to do. Don’t worry about the order, get it out of your head and onto paper (or a digital note). 

Prioritise 

Take an extra 1–2 minutes to identify what needs to happen first. Rank your tasks in order of priority or urgency. 

Work in sprints 

Begin tackling your tasks as best you can. If you lose focus or feel resistant, take a 5-minute break. Get up, move around, go for a quick walk and set a timer to keep on task.  

Task-switch with purpose 

If a task feels too sticky or overwhelming, allow yourself to move on to another item on your list. Progress, not perfection, is the goal. 

Use a fidget tool 

Many people with ADHD benefit from having a small fidget object. It can help channel excess energy and maintain focus, especially during meetings or long stretches of concentration. 

Support that works for you 

Everyone’s brain works differently and for those with ADHD, small adjustments to how you manage your day can make a big difference. These tips from UKCP psychotherapists Heather and Hendrix are designed to help you approach work with more ease, structure and self-compassion.