By Nichole Cleland-Bittner, Arizona State University. Part of Nichole’s neurodiversity newsletter series, written during her Parents2Partners internship.
Tips for your first job
- Build a routine with set times for tasks, breaks, and personal time.
- Use task lists and planners, and break big projects into steps.
- Set realistic goals and celebrate small wins.
- Reduce distractions with a quiet spot, headphones, or website blockers.
- Try time techniques like working for 25 minutes and then taking a short break.
- Consider talking with your supervisor about accommodations or support if you need them.
- Take breaks to recharge and prevent burnout.
- Find coping strategies such as deep breathing, mindfulness, or a quick walk.
- Use helpful apps for tasks, reminders, and focus.
- Seek support from a counselor or support group if work feels overwhelming.
ADHD does not define you or your abilities. With the right strategies and support, you can succeed in your first job and beyond.
How teams can support colleagues with ADHD
- Learn the basics of ADHD to build understanding and empathy.
- Keep communication open and non judgmental.
- Put important information and deadlines in writing.
- Break large projects into smaller tasks.
- Use visual tools like shared task boards and calendars.
- Keep routines consistent.
- Be flexible when challenges come up.
- Assign roles based on strengths.
- Offer reasonable accommodations such as breaks, flexible hours, or a quieter workspace.
- Recognize effort and accomplishments.
- Encourage self care and work life balance for everyone.
Every person is unique. Teams that embrace different ways of thinking work better for everyone.