Dealing with ADHD and ADD at Work

Help with Distractions at the Job

Oct 5, 2009
Elizabeth Richards

Work Can Be a Distracting Place for ADHD - Photo courtesy TotalAldo

The work environment can be difficult place to get things done under normal circumstances, but for the person with ADHD or ADD, it is a much bigger challenge.

Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD) are conditions known for people who are easily distracted, not paying attention and hyper busy. However, traits of ADHD and ADD can also translate into adults who work with lots of energy and creativity.

Sounds and behaviors that do not bother most people may affect someone with ADHD and prevent them from getting work done or make work more difficult. Adapting the work place to fit the needs of those with ADHD can usually be done quite easily.

How to Get Work Done with ADHD

When interruptions occur at work, studies have shown that it can take 15 to 20 minutes to get back on track, and even longer for people with ADHD, especially when working with complicated tasks. To avoid distractions, being prepared in advance is a big advantage. To reduce distractions at work:

Keep blinds or shades down if light is bothersome. Turn off unnecessary lights.
Keep the desk cleaned off and organized. Clutter is a big downfall for people with ADD and ADHD. Reduce the amount of things on the desk and eliminate anything that is unnecessary. Design a simple system to process work and paper and stick to it. Designate one area of the desk always open. Schedule a weekly time to clean the desk, preferably first thing at the beginning of the week. Taking a few minutes to do this each week can save hours of work.
Keep other work areas clean as well.
Reduce noise. If voices, music or other intermittent sounds interrupt the day, try to keep them at a minimum or eliminate them. If necessary, ask to be moved to a quieter location, away from doors, elevators or high traffic areas. If that is not possible, seek out a quite space if possible to work from time to time.
Use headphones, especially noise-blocking headphones if possible. Play quiet music or white noise while you work to block out distracting sounds. Wear the headphones with no sound can also help keep other people at bay and avoid unnecessary interruptions.
Get up and move around from time to time. According to Dr. Kathleen Nadeau, look for constructive ways to move around during the day for a needed break. Exercise or walk during lunch or other breaks to keep the brain stimulated.
Refrain from doing non-work related social activities, such as checking personal email or using Facebook at work. Doing this can be very time consuming and counterproductive.

Coworkers as an Interruption

There are situations when other people can be a distraction. Social visiting, unnecessary talking or asking for help that could wait or is not needed are all extremely time-consuming and invasive, especially for a person with ADHD.

A good first step would be to politely explain in a way that is not offensive to the other person the extra need for ability to concentrate. Ask to perhaps schedule a time during the day to discuss things, blocked off for a few minutes.

A person with ADHD does not have to feel obligated to explain their disorder if they are not comfortable discussing it. The request for more quiet time can simply be explained with logic, using words to help others understand the situation. An example might be something like, “When I’m working on this type of project, I cannot be interrupted, the way my brain works, I need total solitude to concentrate. I hope you understand. "

Involve the Boss to Help Reduce Interruptions at Work

If unable to do it alone, enlist the help of the employer to deal with the interruptions and distractions at work.

Again, ADHD does not have to be discussed but certainly can be. Attention Deficit Disorder is specifically covered under the Americans with Disabilities Act (ADA) and if the situation is bad enough to affect performance, it is acceptable to request assistance and accommodations. However, some people are not comfortable disclosing their situation with their employer and that is fine too. It is possible to request help by expressing the idea that the interruptions are affecting the work environment and a few changes would greatly help with productivity.

Approach it in a positive way
Explain the specific needs that will help to make work productive
Have a list of possible solutions, whether it is moving to a quieter area, putting in shades, a barrier between the work area and others who might be distracting or noisy, using another office or conference room from time to time to work quietly away from others. Providing this information usually helps elicit a better response from a boss.
Suggest a scheduling change that would help accommodate the need for quiet. Offer to come in early or stay later to find a time in the day that the work place would have less distractions.

The ADA does provide for rights of those with specific needs to be accommodated, but within reasonable means for the employer. There are some changes that might be helpful for someone with ADHD or ADD, but are not practical or may be too expensive to be affordable for the employer. Usually a compromise can be reached to satisfy everyone.

The workplace can prove to be a challenge for people with ADD and ADHD, but with a little planning and extra effort, there are ways to make work manageable and utilize the positive aspects of ADHD to be even more productive.