Work And School Strategies

1. Strategies to Succeed at Work

Adults with ADHD often select careers that allow them to use the advantageous traits associated with ADHD. However, certain ADHD-related challenges may negatively affect aspects of their work or their relationships with colleagues and supervisors. It is important to recognize how ADHD affects your work so you can develop strategies that support your success.

Workspace

• Choose a quiet work area away from other people
• Avoid “open workspace” designs and choose an office in which the door can be closed
• Position yourself away from distractions such as televisions, windows, kitchen, games and personal devices
• Use a noise reduction headset if surrounding noise is distracting
• Ergonomically optimize the workstation so that the chair, desk, and computer are all at the correct height and position
• Remove clutter and unnecessary items from your work area

Work Organization

• Break big projects into smaller tasks
• Organize multiple shorter meetings, rather than a single long meeting
• Try to keep meetings 45 minutes in duration or less
• Request weekly, if not daily, informal verbal feedback from supervisors
• Prioritize work items and set daily, weekly, and monthly goals
• Use whiteboards, apps, spreadsheets, lists, and project management software to stay organized
• Use warnings/alarm reminders prior to meetings or when switching tasks
• Paperwork/wrapping up projects can be challenging. When possible delegate, streamline, or use incentives to complete the final mundane details

When transitioning to post-secondary, parent/teacher involvement decreases, and more responsibility is placed on the ADHD person for decision-making, long-range planning and advocating for oneself.

To set yourself up for success during this important time, consider accommodations that will work best for you, such as:

• Taking extra time to complete a program by reducing the course load
• Taking online courses or considering community college rather than a four-year degree

To help support you, engage with school resources such as student services, student health centre, peer tutoring and the accessibility centre.

It is important to continue to schedule regular visits with your healthcare provider during school breaks to help you manage your ADHD.

2. Strategies For School Success

Study Space

• Choose a quiet work area away from other people
• Follow preferential seating by sitting near the front of the classroom or lecture theatre
• Position yourself away from distractions such as televisions, windows, the kitchen, games and personal devices
• Choose a study space in which the door can be shut
• Use a noise reduction headset if the surrounding noise is distracting
• Ergonomically optimize the study area so that the chair, desk and computer are all at the correct height and position
• Remove clutter and unnecessary items from the study area

Study Organization

• Break big term papers and other projects into smaller tasks
• Try to choose multiple shorter classes rather than single long classes, or reduce the course load
• Request weekly, if not daily, informal verbal feedback from teachers and supervisors
• Utilize the instructor’s office hours to receive additional clarification or check-ins on assignments
• Prioritize study items and set daily, weekly, and monthly goals
• Use whiteboards, apps, spreadsheets, lists and project management software to stay organized
• Inquire about receiving class notes or being assigned a note-taker

​ADHD Academic Accommodation Options

• A separate room to write examinations
• Extra time, the usual time multiplied by 1.5, to complete an examination
• The option of standing up, stretching and moving around the desk during an examination
• Extra time for projects and assignments
• Being provided teaching materials before the education session
• Implementing the use of lecture recording devices
• Access learning support or tutors