Support for ADHD

Top tips to support ADHD professionals

Use Timers

Visual To-Dos Always in Sight

Visual To-Dos Always in Sight

ADHD brains often struggle with time-blindness and sustained focus.
Set timers (e.g. 25 mins work, 5 mins break) to create urgency and structure.
This approach improves time management.
This approach also improves work quality during shorter periods of focus.

Visual To-Dos Always in Sight

Visual To-Dos Always in Sight

Visual To-Dos Always in Sight

Out of sight is often out of mind with ADHD.
A visible list or whiteboard helps you remember priorities.
This approach also stops tasks from getting lost in your head.

Create a focus zone

Visual To-Dos Always in Sight

Create a focus zone

ADHD brains are wired to notice everything. This can be distracting!
Control background noises with headphones, ambient sounds, or ear buds.
Close tabs that aren't currently being used (if you can't see them, you won't be tempted!).
Assign specific times for checking emails, messages, and other incoming communications to remove external distractions during periods of focus.

Use Reminder Apps

Small Steps - Start Easy

Create a focus zone

People with ADHD often forget tasks or lose track of time.
Reminders, calendar alerts, and apps like Notion, Todoist or TickTick can prompt you at the right time without relying on memory.
These can be invaluable to remind you to start getting ready for a meeting or other time-bound events.

Small Steps - Start Easy

Small Steps - Start Easy

Small Steps - Start Easy

Just getting started can be the hardest part with ADHD and this is especially true for boring or overwhelming tasks
Breaking work into small, clear steps makes bigger tasks feel less daunting.
Doing the simplest one first gets your brain into motion and helps you create momentum.

Schedule Buffer Time

Small Steps - Start Easy

Small Steps - Start Easy

ADHD brains can hyperfocus or lose track of time.
Schedule 10–15 minute gaps before meetings or events.
This helps with transitions, resetting, and avoiding lateness or burnout.

Have a "Catch-All" Notepad / App

Have a "Catch-All" Notepad / App

Have a "Catch-All" Notepad / App

You might get great ideas or get distracted mid-task.
A single place to quickly jot things down lets you capture thoughts without going off course.
You can then schedule specific time to review your "Catch-All" at the end of each day.
"Catch-All" is a very effective technique to help hyperactive ADHD control their impulsivity during team meetings and group conversations.

Know Your Strengths and Needs

Have a "Catch-All" Notepad / App

Have a "Catch-All" Notepad / App

ADHD isn't necessarily a weakness if it is managed and supported correctly.
Proactively take time to understand what works for you.
Letting others know what helps (written instructions, focus periods, etc.) can build understanding and trust to support your strengths.

Movement and Music Activate the Brain

Movement and Music Activate the Brain

Movement and Music Activate the Brain

Physical activity or background music can help boost dopamine levels.
Dopamine helps you overcome impulsivities and resist distractions.
Try walking meetings, standing desks, or energising playlists.

Find a Workplace Accountability Buddy

Movement and Music Activate the Brain

Movement and Music Activate the Brain

ADHDers often work better with shared structure.
A buddy to check in with, swap goals, or celebrate wins helps you stay on track.
This can also make work more enjoyable.