Work can feel overwhelming when your brain doesn’t operate the way the traditional workplace expects it to. If you have ADHD or autism, you might struggle with distractions, communication, or staying on top of deadlines. Some days, it might feel like you’re working twice as hard just to keep up. But here’s the thing: your brain isn’t broken, and you don’t have to force yourself to work like everyone else.
Instead of trying to fit into a system that wasn’t built for you, it’s time to create a system that works for you. You can thrive in the workplace—not by changing who you are, but by adjusting how you approach challenges. Here’s how.
- Create a Work Environment That Works for You
Your surroundings can make a huge difference in how productive (or distracted) you feel. If too much noise, clutter, or movement throws you off, try to set up your space in a way that minimizes those distractions. Some people find that noise-canceling headphones help. Others work better with soft background music or white noise. If bright lights or certain textures bother you, adjust your space to be as comfortable as possible.If you work remotely, even better—you can set things up exactly how you need them. But if you’re in an office, don’t be afraid to make small tweaks, like adjusting your chair, using fidget tools, or even asking for a quieter workspace if needed.
- Find a System to Keep Track of Tasks
Remembering everything at work is exhausting, so don’t rely on your brain to store it all. Instead, set up a system that helps you keep track of deadlines, meetings, and projects without the mental overload.Some people swear by digital task managers like Trello or Notion, while others do better with a simple paper planner. Color coding can help, as can breaking big projects into smaller, less intimidating steps. The key is to externalize your memory so your brain doesn’t have to hold onto everything at once.
- Advocate for What You Need
If something about your job is making it harder for you to do your best work, it’s okay to ask for support. That might mean requesting written instructions instead of verbal ones, asking for flexible work hours, or getting a quiet space to focus. You don’t have to share your diagnosis if you’re not comfortable doing so—sometimes, just framing it as “This would help me be more productive” is enough.The workplace should support you, not the other way around. If something isn’t working, speak up.
- Use the Pomodoro Method to Stay Focused
Long stretches of work can be brutal when you have ADHD or autism. If you struggle to focus for long periods, the Pomodoro Technique can be a game-changer.Here’s how it works: Set a timer for 25 minutes and work on one task without distractions. When the timer goes off, take a 5-minute break. Repeat this cycle three or four times, then take a longer break.
It’s a simple system, but it works because it gives your brain structured work time with built-in rest. No more pushing yourself until you burn out.
- Automate Whatever You Can
Repetitive tasks drain energy fast, so if you find yourself doing the same things over and over, try to automate them. Use email templates for common responses. Set up recurring reminders for meetings and deadlines. Create routines so you don’t have to think through small daily tasks from scratch.The less mental energy you waste on small things, the more you’ll have for the work that actually matters.
- Make Communication Work for You
If verbal conversations are overwhelming, ask for things in writing whenever possible. If you tend to forget details from meetings, take notes and repeat key points back to confirm you understood correctly. The goal isn’t to force yourself to communicate the way everyone else does—it’s to find your best way of communicating and lean into it.If workplace conversations feel like a struggle, remember that you can set boundaries around them. You don’t have to be in every group chat or respond to every message instantly. Protect your focus.
- Set Boundaries Before You Burn Out
It’s easy to overwork yourself when you feel like you have to “prove” your value at work. But if you don’t set boundaries, burnout isn’t a matter of if—it’s a matter of when.Build in short breaks between meetings if you can. Block off time on your calendar to focus without interruptions. Say no to extra work if your plate is already full. The hardest part of setting boundaries is starting—but once you do, you’ll wonder why you didn’t sooner.
- Manage Hyperfocus Without Losing Time
If you have ADHD or autism, you might experience hyperfocus, where you get completely lost in a task and suddenly realize hours have passed. It’s great when you’re being productive, but it can also throw off your whole day.One way to manage this is by setting timers. If you know you tend to lose track of time, put a visual timer on your desk so you can see how long you’ve been working. Schedule deep work time for tasks that require focus, but also set alarms to remind yourself to take breaks and switch gears when needed.
- Find a Support System
Work is easier when you have people who understand you. Whether it’s a colleague, a mentor, or an online community, having a support system makes a big difference. If your workplace has a neurodivergent support group, join it. If not, consider finding a community outside of work where you can talk about your experiences and get advice from people who get it.You don’t have to figure this all out alone.
- Give Yourself Some Grace
Not every day is going to be perfect. Some days, you’ll be on top of everything. Other days, even basic tasks might feel impossible. That’s normal.Instead of beating yourself up for not being as “productive” as you think you should be, focus on progress. Did you complete one thing today? Great. That’s a win. Did you struggle but keep going anyway? That’s growth.
Your value isn’t measured by how many tasks you check off a list. You bring unique strengths to the workplace that others don’t, and that matters.
Final Thoughts
Thriving at work when you have ADHD or autism isn’t about forcing yourself into a mold that doesn’t fit. It’s about figuring out what helps you do your best work and making it part of your routine. You don’t have to work the way everyone else does—you just have to find what works for you.
At VentSpace, we know how exhausting it can be to navigate a world that wasn’t built for neurodivergent minds. But you don’t have to go through it alone. Whether you need a place to vent, share experiences, or find support, we’re here for you.