It’s not been long since I’ve been diagnosed with ADHD as an adult, aged 31. Now, as I turn 32 and start thinking about a new school year I’ve reflected a lot about how my ADHD – without me knowing – affected a range of different areas of my life and how I now need to adapt my behaviours to be more successful. I have had lots of DMs since being diagnosed asking me how this affects different areas of my life and any strategies I may have developed – either consciously since the diagnosis, or unconsciously prior to it – so decided to write an ‘ADHD and…’ series to help anyone else in a similar situation.
Obviously, ADHD is different in each person who has it. Generally there are three types of ADHD:
- impulsive/hyperactive
- Inattentive
- Combined
For me, I display traits of being combined – which can feel like a total contradiction. For example:
- When it comes to money and decisions I can be impulsive; I talk fast which shows a sign of hyperactivity; I always need more than one thing on the go to keep my brain happy which can make it hard to get a list of jobs done.
- I struggle to focus on one thing; I can zone out when people are talking to me if there isn’t enough to focus on; I struggle with tasks over a long period of time.
The most frustrating thing I’ve found is some days I am so productive – I can smash my entire to-do list and then some. Others, I really struggle to even do one task (ADHD paralysis) and there’s really no telling what each day will bring until I wake up.

The first area I wanted to focus on is my workload at work as this directly impacts my day-to-day life. I’ve always found it difficult to organise myself effectively, and now I have knowledge of the ‘why’, I can change my mindset and actions when I go back to make this easier.
It’s taken me time to adapt, and I know I’ll still need to find coping strategies to help me along the way, but I wanted to share a few things that work for me, in the hope that they might help you too – even if you aren’t diagnosed or don’t have ADHD yourself!
Chunk your time.

When you have a job to do which takes a longer period of time, chunk this down. I will do each task either in a time chunk (usually 15 minutes) or by lessons (finishing Monday’s maths slides, for example). When I am completing my work, there are no distractions allowed – no phone, no additional tabs open (bye Twitter) and no snacks or books nearby. These are all things I ‘reward’ myself in during the break.
The break is relative to the time I have chunked my work into – if I am doing it per lesson, then a 10 minute break is acceptable. Only a 15 minute time chunk, then only a 2 minute break to quickly check socials. This, for me, has been my best way to complete tasks – by cutting off all my usual distractions.
Do it ‘there and then’.

Once an email has come through asking me to do a task, I try and do it there and then if I can. So, part of this is not opening emails which will need additional work until I have time to not only read them, but to respond – lunchtime, after school or during PPA. Once I’ve opened an email and read it, I probably won’t remember that job unless I get another email reminder!
Often the heading of the email will be a giveaway as to whether it will need further work than just reading, but, if it doesn’t, then keep a pack of sticky notes next to your laptop. If the email does require follow-up, write it on the post-it and stick it to your laptop where you can’t miss it!
Reward yourself.

Once an email has come through asking me to do a task, I try and do it there and then if I can. So, part of this is not opening emails which will need additional work until I have time to not only read them, but to respond – lunchtime, after school or during PPA. Once I’ve opened an email and read it, I probably won’t remember that job unless I get another email reminder!
Often the heading of the email will be a giveaway as to whether it will need further work than just reading, but, if it doesn’t, then keep a pack of sticky notes next to your laptop. If the email does require follow-up, write it on the post-it and stick it to your laptop where you can’t miss it!
Be vocal.

If you know it’s a long task which needs to be completed by a certain date – such as inputting data, or finishing reports, then ask for reminders of these deadlines, even if it just two days before. This will jog your memory as often with ADHD it’s ‘out of sight, out of mind’ and you will have no recollection of it…until the deadline has already passed.
If you have asked for a reminder then it doesn’t shift the onus from you – after all we are professionals with a workload – but it is akin to asking for help, so there’s no harm in requesting a reminder. If I had a pound for every time I’ve completed a task there and then, only to have not sent it in…I’d not need a job!
In the past, before I found which strategies work, I’d be so hard on myself. I’d think I was lazy, or distracted, or forgetful. I know others will have thought this of me too, in and out of work. But now I have found ways to make it work for me, I can not only be more productive with my workload, but more positive about it, too.
Emily x