Attention Deficit Hyperactivity Disorder (ADHD) is a neurobiological disorder that affects the way we concentrate, perceive time, and regulate ourselves. These characteristics contribute to our personality and therefore to which types of jobs come easily to us, and which jobs create obstacles in our daily lives. A compatible job can help us develop and use our ADHD characteristics as assets, versus the relationship between incompatible jobs that create stress and discontent in our lives. This guide helps identify the best types of careers for people with ADHD (and why).
How ADHD Shapes Work Performance
When looking at ADHD in the workplace, there are many positives (and negatives) to consider. Knowing how these affect your work life gives you the ability to choose a career based on your strengths.
Hyperfocus is a common trait among individuals with ADHD. If something captures their attention and is of particular interest to them, they can perform the same activity for an excessive time without any break from the activity. According to a 2021 article published in the Journal of Attention Disorders, adults diagnosed with ADHD performed significantly better than their counterparts on tasks of interest to them. As such, people with ADHD are often very well suited to work in fast paced or creative jobs.
The ADHD brain also processes information in different ways. People with ADHD see things that other people no longer see as patterns in the environment or make connections that don’t make any sense to others. This is one of the reasons why many entrepreneurs, inventors, and artists are diagnosed with ADHD. Richard Branson, who founded the Virgin Group, has stated that he built his business empire because of how ADHD has helped him.
The difficulty you face is also essential. Routine work tires you out quickly. Being given an open-ended deadline is frustrating. Heavy paperwork and rigid schedules in your workplace can be difficult for someone with adult ADHD to deal with. Knowing what not to do, as much as knowing what you can or should do, will help you be more successful at your job.
Common Workplace Challenges
ADHD-affected individuals have various challenges in the workplace. Long meetings can become challenging to keep up with. Repetitive work can become very taxing to do. Filing/organizing information or details takes extra effort. Distractions can disrupt focus and make it difficult to return to it.
Time blindness means there are issues completing tasks by when they were due; for instance, people having Attention Deficit Hyperactivity Disorder (ADHD) will miscalculate how much time it will take them to finish a project. What should take only two hours, will take six hours. This causes friction between their coworkers and managers, who want to be able to expect when they will get their projects done.
Jobs Where ADHD Becomes an Asset
Numerous professions complement individuals with ADHD. These types of jobs often take advantage of these traits while reducing instances where these traits create friction in performing job tasks.
Emergency Services have very high rankings. Emergency Medical Technicians, Firefighters and Emergency Room Nurses are all working in very high-paced environments. Each new shift will have completely different circumstances. The urgent aspect of the role allows those with ADHD to feel engaged (and therefore can maintain attention) throughout the entirety of each shift. According to a 2019 survey conducted by the A.D.H.D. (CHADD) in adults with A.D.H.D., they reported being much more satisfied in occupations in the emergency/crisis occupation than they were in occupations that had a desk job.
The creative sectors appear to be an excellent match for this also. Graphic artists, video cutters, authors and musicians all produce a project which has a defined start and finish. The variation between the types of work keeps it fresh. Some of the stipulations attached to projects (e.g., deadlines) can also contribute to providing additional structure which those with ADHD frequently seek. Most creative professionals work in a freelance capacity, providing them with some flexibility in how they work.
Here are careers that often work well for people with ADHD:
- Emergency medical technician (EMT)
- Firefighter
- ER nurse or trauma nurse
- Graphic designer
- Video editor
- Software developer
- Sales representative
- Personal trainer
- Chef or line cook
- Entrepreneur
- Real estate agent
- Mechanic or technician
They all have similar features. They have series, motility or stimulation. They have solved problems over paperwork. They give the employee some autonomy/independence regarding how and when the work will get done.
Entrepreneurship and Self-Employment
Many individuals with ADHD are attracted to entrepreneurship, as they can determine their own hours and which projects to pursue. Variety helps keep people interested, while the potential rewards of being successful serve as a motivating factor when running an enterprise.
A 2022 publication in Small Business Economics states that entrepreneurs are 300% more probable than the average individual to have an ADHD disorder. The traits that can cause problems in standard jobs turn into positive aspects when creating a business. The ability to make decisions quickly, accept risks, and think creatively for the purpose of promoting business growth are all manifestations of the entrepreneur’s personality.
Being self-employed can be unbeneficial as well since you would be managing bookkeeping, taxes and setting your own schedule. Without an outside structure, many people with ADHD find it very difficult to stay on track. Many people with ADHD are able to find success with the assistance of a support person or the use of a system to help manage all their administrative functions.
Jobs That Often Create Problems
Certain work environments do not fit well with individuals who have ADHD characteristics. For example, long meetings, repetitive work, and fixed schedules can be tiring for these individuals.
When it comes to data entry positions, those who have ADHD may struggle with focusing on tedious tasks seeing that these positions require a high degree of diligence when working on repetitive tasks. Similarly, assembly line jobs, filing jobs, and proofreading positions are often difficult for individuals with ADHD because they tend to have strict guidelines regarding allowances for distractions and reward consistent and steady production rates.
An open-plan office job can be very challenging due to the many sounds and distractions created by people moving about and talking to one another, which can interrupt your train of thought and take longer to resume after being interrupted.
Positions where the expectations have not been clarified may cause anxiety due to the uncertainty of the task being performed. Continually changing priorities for employees with ADHD can cause them struggle with determining what needs to be accomplished and in what order. Structure provides the framework needed for completion of tasks while ambiguity creates obstacles to task completion.
Desk Jobs That Can Work
Not all desk jobs fail for people with ADHD. Some office roles offer enough variety and challenge.
Those with ADHD can stay engaged when they are working on software development projects. The problems that they encounter every day are changing all of the time. It demands a lot of creativity and a great deal of high concentration in short periods of time. Most technology companies offer flexible hours and remote work opportunities that can help individuals manage their energy levels.
Project management works well when you keep your projects moving quickly. It is often easier to manage many small projects rather than one large or slow-moving project because of the rapid frequency of task switching that occurs. Additionally, this frequent task-switching is consistent with the way the ADHD brain operates naturally.
Strategies for Workplace Success
Finding the right job matters. So does managing ADHD symptoms at work.
External structures help to compensate for disorganization inside one’s head. Utilize calendar and reminder apps to keep track of your projects. Divide major projects into smaller tasks and assign deadlines for each. Make sure to write everything down rather than trying to memoregive your own job description. These tips will apply to any profession/job.
To help you concentrate better, consider using physical movement, such as standing desks, walking meetings, or taking frequent exercise breaks (during the day). Some will think more effectively when they pace and/or fidget. Do what works for you and make sure it is part of your daily schedule.
There is a difference when it comes to managing noise. Noise-cancelling headphones provide a distraction-free environment for those who work at an open office. There are individuals who work better while listening to music or using white noise as background sounds, others need to be in complete silence, so try different methods.
Workplace Accommodations Under the ADA
Under the Americans With Disabilities Act, employers are required to offer reasonable accommodations to those with disabilities, like those with ADHD. The Americans With Disabilities Act mandates that most individuals with disabilities related to ADHD will incur benefits from obtaining accommodations that will make it easier for them to do their jobs.
Examples of common accommodations are flexible work hours, written instructions instead of verbal ones, a quiet work environment, and extra time for particular jobs. You don’t need to tell your employer exactly what your medical diagnosis is, only how it makes you a better worker with an explanation of your request.
Several employers support these requests after they have taken the time to understand how the benefits outweigh any possible negatives. Job Accommodation Network (JAN) has a comprehensive database of accommodation ideas, categorizing them based on specific disabilities. The section for ADHD includes numerous, low- to no-cost accommodation ideas.
Finding Your Best Career Path
Choosing the appropriate career relies on several factors, including ADHD but not limited by it. There are other factors that influence your ultimate career fit, including your interests, skills, and values. For example, a person with ADHD who is passionate about working with animals may be very successful as a vet technician while another person with ADHD might find fulfilment and success as a coach in a sporting environment.
List what things energize you. Time seems to fly when you are doing a task. Also, what kind of things do you do with your free time? The answers to these questions will help you identify potential careers to look into further.
Also be aware of what makes you passionate about your job at all; if being kept “glued” to a phone is something that’s terrible for you but can work nicely for other people who have ADHD, then that may not be the type of job that is best suited for someone like yourself. Also, if you can not sit still, you would want to avoid having a job where you have to sit for long periods of time in an office setting.
Professionals who specialize in ADHD careers are able to offer assistance to help you reduce your options. CHADD also keeps an up-to-date listing of professionals who provide assessments specifically for adults with ADHD. These assessments will help you determine which careers may be a good match for you based upon your characteristics.
Sources
- Journal of Attention Disorders (2021): Study on hyperfocus and task engagement in adults with ADHD
- CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder): Job satisfaction survey data and professional directory (www.chadd.org)
- Small Business Economics (2022): Research on ADHD prevalence among entrepreneurs
- Americans with Disabilities Act (ADA): Workplace accommodation requirements (www.ada.gov)
- Job Accommodation Network (JAN): ADHD accommodation database (askjan.org)
- ADDitude Magazine: Career guidance resources for adults with ADHD (www.additudemag.com)
