By Valerie Snyder, LVN, Mental Wellness Coach
If you have ADHD, staying focused and managing your time at work can feel challenging. The good news is that the Americans with Disabilities Act (ADA) is there to help by offering accommodations that can make your job easier and more manageable. Understanding how to ask for the right support can help you succeed in your career while managing ADHD. Let’s break it down step by step!
What Are ADA Accommodations?
The ADA is a law that was created to protect people with disabilities from discrimination. If you have ADHD and it affects your ability to work, your employer must provide reasonable accommodations. Accommodations are small changes that can help you perform your job better, like giving you more time to complete tasks or letting you work in a quieter space.
The keyword here is reasonable, meaning that the accommodations should help you without causing too much trouble for your employer.
When Should You Ask for ADA Accommodations?
It can be tough to share that you have ADHD, especially if you’re worried about how others will react. But it’s important to ask for accommodations if ADHD is making your work harder. Don’t wait until you’re struggling or falling behind. The sooner you ask for help, the better it will be for your success at work.
How to Ask for ADA Accommodations in 3 Simple Steps:
- Look at Your Challenges
Think about your daily tasks. What part of your job is harder because of your ADHD? Is it keeping up with deadlines, staying focused, or managing your time? - Research Possible Solutions
Once you know what’s hard for you, look into accommodations that could help. For example, some people find that having flexible work hours or a quieter workspace can make a big difference. - Prepare for the Conversation
It might feel scary to talk about your ADHD, but if you explain how the accommodations will help you do your job better, it can make the conversation easier. Be clear about what you need and how it will improve your work.
Examples of ADA Accommodations That Can Help Adults with ADHD:
- Flexible Work Hours
If you’re more focused at certain times of day, ask to adjust your work hours to fit when you’re most productive. - Quiet Workspace or Noise-Canceling Headphones
If distractions are a problem, ask for a quieter space to work or use noise-canceling headphones. - Breaking Big Projects into Smaller Tasks
Big tasks can feel overwhelming. Ask to break them into smaller, manageable steps with individual deadlines. - Extended Deadlines
If you need more time to finish tasks, ask for extra time to make sure your work is done well. - Written Instructions
Verbal instructions can be hard to remember, so ask for clear, written instructions to refer back to. - Frequent Breaks
Taking short breaks can help you recharge and stay focused throughout the day. - Coaching and Support
- Some employers may offer ADHD coaching or extra support to help you stay organized and manage your time better.
Making Your Work Experience Better
Asking for accommodations isn’t about getting special treatment—it’s about creating a work environment that helps you succeed. Talking openly with your employer can help them understand both your challenges and strengths. With the right accommodations, you can not only survive at work but thrive.
Mental Wellness Coaching at ADHD Online
In addition to accommodations, ADHD Online offers Mental Wellness Coaching to help you set and achieve your goals. Working one-on-one with a coach, you can learn strategies for managing time, staying organized, and building your career success.
Valerie Snyder is a behavioral health nurse and mental wellness coach with over 15 years of experience. Inspired by her own ADHD diagnosis, she specializes in helping clients develop personalized strategies for time management, organization, and achieving their goals. Valerie’s personal journey with ADHD drives her compassionate, client-centered approach, and she is dedicated to advocating for greater understanding and acceptance of neurodiversity.
