ADHD at work
ADHD can bring real strengths at work, like energy, creativity and focus on things you care about. It can also make some parts of a job much harder. Small changes often make a big difference.
How ADHD can show up at work
- Getting started on tasks, especially long or repetitive ones
- Planning, prioritising and estimating how long things will take
- Staying focused in a noisy, busy or open-plan space
- Remembering verbal instructions, meetings and deadlines
- Long meetings, admin and paperwork
- Feeling overwhelmed, and burning out from working extra hard to keep up
Adjustments that often help
Adjustments are changes to how, when or where you work. They don't have to be big or expensive. Examples include:
- Instructions in writing, and a short written summary after meetings
- A quieter place to work, noise-cancelling headphones, or some home working
- Regular check-ins with your manager to agree priorities
- Breaking big projects into smaller steps, with interim deadlines
- Tools and software, such as task managers, reminders, or speech-to-text
- Flexible hours or breaks, so you can work when you focus best
- Coaching to build strategies that suit how your brain works
Your rights: the Equality Act 2010
In England, Scotland and Wales, the Equality Act 2010 protects disabled people at work. ADHD can count as a disability if it has a substantial and long-term effect on your ability to do normal day-to-day activities. Whether it does depends on your situation, not just the diagnosis.
If it does, your employer must not treat you unfairly because of it, and has a duty to make reasonable adjustments to remove disadvantages you face. What's "reasonable" depends on things like cost, practicality and the size of the organisation.
For free, impartial advice about your rights at work, you can contact Acas. This page is general information, not legal advice.
Should I tell my employer?
That's your choice. You don't have to tell your employer you have ADHD. But your employer can usually only make adjustments if they know you need them. Some people share their diagnosis; others just explain what they find difficult and what would help. Either way, it can help to write down two or three specific changes you'd like before the conversation.
Access to Work
Access to Work is a government scheme that may help pay for support at work, including ADHD coaching and equipment. You can apply if you're employed or self-employed. Read our Access to Work guide.
Do I need a diagnosis?
Not always. Your employer can make adjustments without one, and you can apply for Access to Work based on the difficulties you have. A diagnosis and written report can still help explain what you need and why. About our adult ADHD assessments.
Sources: GOV.UK: disability rights at work; GOV.UK: Access to Work. Last updated October 2026.
Want strategies that work for you?
Six weeks of one-to-one ADHD coaching, in Hull or online. Access to Work may help with the cost.