For women with ADHD, work can feel like a minefield of missed deadlines, forgotten tasks and overwhelming admin. But it’s not just about being “distracted” — it’s about living in a world that wasn’t built with your brain in mind.
The good news? Once you understand how ADHD shows up in your workday, you can start creating strategies that work with your brain — not against it. Better still, you can begin to recognise the parts of ADHD that are genuine strengths: creativity, quick thinking, hyper-focus and outside-the-box problem-solving.
Here’s how to manage ADHD at work — and start seeing it as your edge, not your obstacle.
Start by understanding how ADHD affects you
ADHD doesn’t look the same for everyone. Some people struggle with starting tasks. Others get halfway through five projects and finish none. Time management, memory, detail — all of it can be affected.
For women especially, ADHD often gets misdiagnosed or misunderstood. It may show up as anxiety, disorganisation or “laziness,” when in fact, it’s a neurological condition that affects your executive functioning.
Pay attention to your patterns. Do you lose track of time? Forget verbal instructions? Struggle to finish things unless there’s a looming deadline? Naming what’s happening is the first step to managing it.
Tweak your environment, not just your habits
Trying to “just focus harder” rarely works with ADHD. Instead, adapt your space and systems to suit how your brain actually functions.
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Use visual reminders: Colour-coded calendars, sticky notes, or wall planners can keep tasks top of mind.
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Set up cues: A lamp that turns on when it’s time to work. A specific playlist for focus. Even a timer that breaks up tasks into 25-minute blocks.
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Declutter distractions: That doesn’t mean a minimalist desk — it means removing what distracts you. Maybe it’s closing email tabs. Maybe it’s turning off WhatsApp notifications.
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Create “landing zones”: A designated notebook for ideas. One place for your keys. One app for your to-dos. Simplify where information lives.
Break tasks down (then break them down again)
Big, vague tasks are ADHD kryptonite. “Prepare presentation” sounds simple but includes 10 different steps. Instead, write them down clearly:
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Open PowerPoint
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Collect last month’s figures
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Write intro slide
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Add images
Even ticking off one small step can give you the dopamine hit your brain needs to keep going.
Use deadlines and accountability — intentionally
ADHD brains thrive on urgency, but that can lead to burnout. Instead, create false deadlines ahead of real ones. Break big tasks into mini-deadlines and schedule regular check-ins with a trusted colleague or manager.
You don’t need pressure to function — you need structure with flexibility.
Own your strengths
While ADHD can make some parts of work harder, it often comes with incredible upsides. You might be great at creative thinking, generating fresh ideas, noticing details others miss, or thriving in fast-paced, problem-solving situations.
Once you stop trying to work like everyone else, you’ll start seeing the unique ways you add value.
If you’re struggling, speak up
If your symptoms are making work genuinely unmanageable, speak to your doctor about diagnosis and treatment options. ADHD is a medical condition — not a personality quirk — and support (including coaching, therapy or medication) can make a life-changing difference.
If you feel safe doing so, talk to your manager or HR about what accommodations might help: more flexible deadlines, clear written instructions, or noise-cancelling headphones. You don’t have to do this alone.
ADHD at work isn’t a dealbreaker — it’s a different way of doing things. When you understand your own patterns and start working with your brain instead of trying to force it into a mould, you’ll be surprised how much easier (and more enjoyable) work can become.
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Feature Image: Freepik
