When Maya landed a job at a fast-paced marketing agency, she was nervous, but confident in her skills. That confidence, however, started to waver by the end of her first month. Her manager had already pulled her aside a couple of times, concerned about missed details and what she perceived as a lack of engagement during meetings.
What she didn’t see was the invisible strain Maya was under. Routine tasks like updating spreadsheets and responding to emails left her mentally drained and overwhelmed. These seemingly simple responsibilities were triggering cognitive overload, a common challenge for people with Attention-Deficit/Hyperactivity Disorder. And during meetings, what looked like distraction was actually deep thinking; Maya was actively processing the discussion and exploring multiple ideas at once.
Like many people with ADHD, Maya felt misunderstood at work. But once she began to understand how her brain worked and learned to advocate for the support and structure she needed, things started to shift. Her manager began to see what Maya brought to the table: not just focus struggles, but real strengths in creativity, strategic thinking, and innovation.
Maya’s story is not unique.
ADHD often hides in plain sight at work. And in environments built for consistency, order, and multitasking, people with ADHD can feel like they’re constantly falling behind or being underestimated.
But with the right strategies and support, individuals with ADHD can not only survive in the workplace, they can succeed.
Common challenges in the workplace
ADHD affects executive function, the set of mental skills responsible for things like time management, working memory, organization, and self-regulation. That can make certain parts of professional life particularly difficult, especially in spaces when flexibility and neurodiversity awareness are lacking.
Here are a few common challenges people with ADHD face at work and ways to navigate them:
- The overwhelm of simple tasks: Tasks like replying to emails, scheduling meetings, or updating a spreadsheet can be particularly draining for people with ADHD and trigger cognitive fatigue. This is because they can feel boring, low-reward, or unclear and that combination can make them incredibly difficult to start.
What to try:
- Breaking tasks into micro-steps and writing them down
- Listening to music or a podcast while doing a repetitive task to make it go by quicker
- Using timers like the Pomodoro Technique (which involves working in focused 25-minute intervals followed by 5-minute breaks)
- Try body doubling, which involves working alongside someone else virtually or in-person to stay focused
- Misunderstood behavior in meetings: People with ADHD may fidget, doodle, or seem zoned out during meetings, but they’re often absorbing information deeply and making unexpected, valuable connections.
What to try:
- Take written or visual notes to stay engaged.
- Request meeting summaries or action items afterward if you process information best in writing.
- Speak to your manager about how you process information best. Clear communication can build understanding and trust.
3. Time blindness and missed deadlines: ADHD can affect your sense of time, making it hard to estimate how long tasks take or to feel the urgency of deadlines until the last minute.
What to try:
- Use external reminders like calendar alerts, checklists, or sticky notes.
- Time-block your day to visually map how long tasks actually take.
- Build in “buffer time” between meetings or projects to avoid last-minute chaos.
4. Emotional Burnout from Masking: People with ADHD often “mask,” working extra hard to appear focused, organized, and on-task. Over time, this takes a huge toll on energy and mental health.
What to try:
- Build moments of recovery into your day (short walks, silence, or movement).
- Recognize and name burnout before it snowballs.
- If possible, find a therapist or coach who specializes in ADHD and who can guide you as you navigate the workplace.
Get Help at The ATTN Center
Our team knows that you may experience more than one mental health concern as a result of ADHD symptoms. This is why we are happy to also offer ADHD-focused therapy for anxiety, depression, and couples. We also provide services including neurofeedback, group therapy, and ADHD testing options. At the ATTN Center of NYC, we do everything in our power to treat ADHD without the use of medication, but we understand in some severe cases additional measures may be needed. As a result, we also maintain close relationships with many of NYC’s best psychiatrists. Feel free to visit our articles page for more helpful information today!
Call or text us today to schedule a free consultation with an expert ADHD Therapist: 813-602-2232