Finding Work That Works For You: A Career Guide For Young Adults with ADHD
- Sean McCormick
- Feb 17, 2023
- 9 min read
Want to share a product or service with over 6,000 parents and educators interested in executive functioning?
Are you a young adult with ADHD struggling to find a job or career that is engaging?
In this post, you’ll learn how ADHD can affect the job search, what types of jobs and accommodations may be a better fit, and the steps young adults can take to find meaningful work with the right support.👇
Table of Contents
What are the best jobs for people with ADHD? And what jobs should you avoid?
Because of all the executive function skills necessary to find and maintain work, people with ADHD may need more guidance in the employment and career development process.
This guide aims to describe the challenges and strengths of people with ADHD, while also giving practical steps for finding meaningful employment and building a career.
Is it Harder to Find Work When You Have ADHD?
People with ADHD may struggle with certain aspects of the job search process.
Here are a few challenges that they may face:
Maintaining focus and attention
One of the hallmarks of ADHD is difficulty with maintaining focus and attention for extended periods of time.
This can make it challenging to stay organized, prioritize tasks, and stay engaged in the job search process.
Time management
People with ADHD may struggle with time management, which can make it difficult to meet application deadlines, schedule interviews, and manage the logistics of the job search process.
Impulsivity
Impulsivity is another common symptom of ADHD.
This can lead to impulsive decision-making and difficulty evaluating job opportunities thoroughly, which can result in accepting jobs that may not be a good fit.
Hyperfocus
People with ADHD may also experience hyperfocus, which is an intense focus on a particular task or activity to the exclusion of other responsibilities.
This can make it difficult to balance the demands of the job search process with other responsibilities.
Social interaction
Many jobs require strong interpersonal skills, and people with ADHD may struggle with social interaction.
They may have difficulty with communication, networking, and navigating the social aspects of the job search process.
It's important to remember that while people with ADHD may face unique challenges in the job search process, they also bring many strengths, such as:
creativity
adaptability
resourcefulness
By understanding their challenges and working to overcome them, people with ADHD can find meaningful and fulfilling work that leverages their strengths and supports their unique needs.
What Are The Best Jobs For People With ADHD?
As someone with ADHD, I can tell you that finding the right job can be a bit of a challenge.
But fear not!
With the right attitude and a bit of creativity, you can turn your ADHD into an asset in the workplace.
First off, if you're someone who gets bored easily, steer clear of jobs that require you to sit in the same place all day.
Being a security guard or a statue at Madame Tussauds is probably not the best fit for you.
Instead, consider jobs that keep you on your toes, like being a teacher, baker or yoga instructor.
You'll have a hard time getting bored at any of those!
Ask yourself the following questions to get more clear on good matches for you:
1. Do you like frequent change?
Jobs that require constant change, variety, and new challenges can help people with ADHD stay engaged and avoid boredom. Examples include sales, event planning, or entrepreneurship.
2. Do you like physical activity as part of your work?
Jobs that involve physical activity and movement, such as personal training, construction work, or landscaping, can help people with ADHD manage their energy levels and stay focused.
3. Do you like work that requires creativity?
People with ADHD often have a knack for creative problem-solving and out-of-the-box thinking, making them well-suited for creative professions such as graphic design, writing, or music.
4. Do you want a job with a flexible schedule?
Jobs that offer flexible schedules or remote work can be ideal for people with ADHD, allowing them to work when they are most productive and accommodating their unique needs.
5. Do you like jobs with structured tasks?
Some people with ADHD benefit from structured tasks that help them stay on track and avoid distractions. Jobs such as accounting, data entry, or computer programming can be a good fit for people with ADHD who thrive on structure and routine.
It's important to note that everyone with ADHD is different, and what works for one person may not work for another.
It's essential to find a job that fits your unique strengths, interests, and abilities, and to develop strategies that help you manage your symptoms and stay focused on your work.
What Accommodations Should a Person With ADHD Ask For at Work?
Accommodations can help individuals with ADHD to perform at their best in the workplace.
Here are a few examples of accommodations that can be helpful:
Flexible work hours: Individuals with ADHD may struggle with traditional 9-to-5 work schedules. Flexible work hours, such as the ability to work from home or to adjust start and end times, can help them to manage their symptoms and work when they are most productive.
Breaks and rest periods: Taking short breaks throughout the workday can help individuals with ADHD to refocus and manage their energy levels. Employers can consider scheduling regular breaks or allowing for short rest periods when needed.
Structured tasks and checklists: For individuals with ADHD, it can be helpful to break down larger tasks into smaller, more manageable steps. Employers can provide structured checklists or project plans to help individuals with ADHD stay on track and organize their work.
Reduced distractions: For individuals with ADHD, external distractions can be a significant challenge. Employers can provide a quiet workspace, noise-cancelling headphones, or other tools to help minimize distractions.
Assistive technology: There are many apps and tools available that can help individuals with ADHD to stay organized, manage their time, and track their progress. Employers can consider providing access to these tools or allowing employees to use their own devices.
Clear communication and expectations: Clear communication and regular feedback can help individuals with ADHD to understand expectations and stay on track. Employers can provide regular check-ins, clear guidance, and constructive feedback to help individuals with ADHD succeed in the workplace.
These are just a few examples of the accommodations that can be helpful for individuals with ADHD.
The best accommodations will depend on the individual and their specific needs.
It's important for individuals with ADHD to work with their employer to identify the accommodations that will work best for them and to communicate their needs and challenges in a clear and constructive way.
5 Steps to Requesting Accommodations at Work For ADHD
Requesting accommodations for ADHD at work can be a daunting task, but it's important to remember that it's your right as an employee to request reasonable accommodations under the Americans with Disabilities Act (ADA).
Here are some steps you can take to request accommodations at work for ADHD:
Identify your specific needs related to ADHD in the workplace.
Research your company's policies and procedures for requesting accommodations.
Schedule a meeting with your supervisor to discuss your request for accommodations and be clear and concise about your needs.
Provide documentation if necessary.
Follow up and monitor progress to ensure that the accommodations are effective.
By following these steps, you can help ensure that you receive the accommodations you need to perform your job effectively.
Remember, it's important to understand that requesting accommodations for ADHD is your right under the Americans with Disabilities Act, and your employer is required to provide reasonable accommodations to help you perform your job.
What Steps Can a Person With ADHD Take to Find a Job?
When seeking employment, keep these key points in mind:
Develop a routine
Sarah is a recent college graduate with ADHD who is struggling to stay organized during the job search process.
To help manage her symptoms, she creates a routine that includes specific times for job searching, writing cover letters, and submitting applications.
By sticking to her routine, she is able to maintain focus and stay on track.
Leverage strengths
John is an aspiring graphic designer with ADHD who struggles with traditional office environments.
Instead of applying for jobs that require him to sit at a desk all day, he looks for opportunities to work in creative fields or as a freelancer, where he can leverage his creativity and problem-solving skills.
Practice self-care
Emily is a job seeker with ADHD who is feeling overwhelmed and stressed by the job search process.
To manage her stress, she makes sure to take regular breaks, exercise, and practice mindfulness techniques.
By prioritizing self-care, she is able to maintain her mental health and stay focused on her job search goals.
Seek support
Mike is a job seeker with ADHD who is having difficulty staying motivated during the job search process.
To get the support he needs, he enlists the help of a friend who checks in with him regularly and provides accountability.
With the help of his friend, Mike is able to stay on track and make progress in his job search.
Consider accommodations
Rachel is a job seeker with ADHD who has difficulty with organization and time management.
To help manage her symptoms, she requests accommodations in the job search process, such as extra time to complete applications and specific guidelines for scheduling interviews.
With these accommodations in place, Rachel is able to manage her symptoms and successfully navigate the job search process.
What if I Need Help Finding Work?
If you're struggling to find work because of ADHD or other executive function challenges, know that you're not alone.
There are steps you can take to overcome these challenges and find a job that aligns with your strengths and interests.
One of the most effective ways to do this is by working with an executive function coach.
A coach can provide personalized guidance, support, and strategies to help you navigate the job search process and succeed in the workplace.
If you're interested in learning more about executive function coaching, book a no-cost inquiry call with our team at EF Specialists.
With the right tools and support, you can overcome the challenges of ADHD and create a fulfilling career.
The Bottom Line
Finding work with ADHD becomes easier when you stop trying to force yourself into the “right” job on paper and start looking for work that actually matches your brain, strengths, and support needs.
Here's a quick recap of the key points:
People with ADHD often bring major strengths to the workplace, including creativity, adaptability, and resourcefulness.
The best jobs for people with ADHD often include variety, movement, creativity, flexibility, or clear structure.
Workplace accommodations can include flexible hours, reduced distractions, checklists, breaks, assistive technology, and clear communication.
A successful job search is easier with routines, self-care, support, and a clear understanding of what type of work environment helps you function best.
Hope this helps 🤙🏻
FAQs
What type of job is best for someone with ADHD?
The best job for someone with ADHD depends on their strengths, interests, and the type of environment that helps them stay focused. Many people with ADHD do well in roles with variety, movement, creativity, flexibility, or clear structure.
Should I tell my employer I have ADHD?
You do not have to share your ADHD diagnosis unless you are requesting formal workplace accommodations. If you do choose to share, focus on the specific supports that help you do your job well, because “my brain needs fewer chaos grenades” is probably not the official HR wording.
What should I do if I keep struggling to find or keep a job?
Start by identifying which parts of the process are hardest, such as applications, interviews, time management, communication, or follow-through. From there, getting support from an executive function coach can help you build systems, choose better-fit roles, and stay consistent during the job search.
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P.S. If you want to work on executive function skills with your students, consider joining hundreds of other educators and parents who have completed my Semester Success Blueprint Course. In less than 2 hours, this comprehensive course will teach you and your student the system I developed to help hundreds of students learn how to manage school effectively and raise their self-awareness and engagement with school.
About Me
Hey! I'm Sean 👋
I'm a former public school special education teacher who realized that executive function skills are more important than knowing when George Washington crossed the Potomac.
Since then, I've made it my mission to teach anyone who will listen about how to develop these key life skills.
In 2020, I founded Executive Function Specialists to ensure all students with ADHD and Autism have access to high-quality online executive function coaching services. We offer online EF coaching and courses to help students and families.
Realizing I could only reach so many people through coaching, in 2021 I started the Executive Function Coaching Academy which trains schools, educators, and individuals to learn the key strategies to improve executive function skills for students.
In 2023, I co-founded of UpSkill Specialists, to provide neurodivergent adults with high-quality executive function coaching services.
When not pursuing my passions through work, I love spending time with my family, getting exercise, and growing my brain through reading. You can connect with me on LinkedIn.
Want me to speak on executive function skills at your event? Learn more about my speaking topics here.