This article is written by Dr. Beverley Jandziol, Commercial Director for Programmes, FCDO, UK.

Having combined ADHD means I sometimes struggle with inattentiveness and hyperactivity.

People with ADHD have a specific gene that doesn’t quite work as it should: the DRD2 gene. This quirk makes it tough for our neurons to respond properly to dopamine, the neurotransmitter that helps us feel good and stay focused. So our brains frantically chase after activities that increase dopamine production.

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From a positive perspective, this means we’re easily absorbed by things we find interesting and exciting. But on the flip side, when we’re confronted with essential but mundane tasks, our brains recoil in the same way a vampire would react to burning hot sunlight. This means we can be brilliant at the things we’re interested in – hyper-focused and all the good bits relating to hyperactivity – while also suffering from eternal procrastination and the inability to actually deliver some of the most basic of tasks.

I will take on more and more workload and because I hate letting people down.

My experience of being neurodiverse will be different to someone else’s. This is a personal account about how it impacts me in the workplace. But by sharing my experience and some of the adjustments and coping mechanisms I’ve found beneficial, I hope it will help others feel more comfortable to be open about being neurodiverse, reflect on what adjustments they may benefit from and feel empowered to ask for support from their line managers and colleagues.

Like a kid in a toy shop

I’m lucky to have a role I absolutely love. In fact, I would go as far as saying it’s a bit of a dream job: interesting, highly motivating and no two days are the same. But as with all jobs, there are still things that need to be done that are less appetising than others. Prioritisation and time management are all that bit more challenging from the ‘kid in a toy shop’ conundrum. In other words, working in FCDO is like being a child in the ‘World’s Best Toy Shop’ – which makes it easy to fall down the rabbit hole of interest rather than doing the stuff I really need to do. I will take on more and more workload and because I hate letting people down, it increasingly encroaches into my personal time leading to a complete breakdown in work/life balance and often burnout.

The power of workplace adjustments

I can’t say I’ve completely cracked it, but I have a number of workplace adjustments that really make a positive difference:

  • I carve out uninterrupted ‘focus time’ for periods that are sufficient to be productive (and being disciplined with it).

  • I prefer working in the office but when I need to concentrate, I will find a booth in a different part of the building and listen to music on my headphones (complete silence doesn’t work for me).

  • I like to be accessible, so I encourage people to come and speak to me (in person or virtually on Teams). I will put Teams on do not disturb, or go offline if I really need to avoid distraction.

  • I work flexibly – when my brain is overwhelmed with too many competing thoughts, I just need to take time out. This means I sometimes work at unsociable hours (very early in the morning is when I’m at my best).

  • I manage my tasks by using spreadsheets. I struggle with the concept of time to the extent that I can’t really tell the difference between 5 minutes and 5 hours. This means I have an unrealistic view of what can be achieved in the time I have. Any tasks I can’t immediately complete get added to a spreadsheet with a deadline and priority status. This provides a methodical approach to help with prioritisation.

Other coping mechanisms that work for me are:

  • Daily exercise clears my mind and stops me from feeling like a caged animal
  • Sleep meditation
  • Strict limitations on electronic devices. I am not active on any social media aside from LinkedIn and I have all notifications and alerts switched off on my personal devices most of the time.

Once you figure out what works for you, formalise it with your line manager through the disability passport and then you can focus on capitalising on the strengths that come with ADHD.

Done reading? Make sure to share your own tips by leaving a comment below ⬇️

(Image credit: Pexels)