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ADHD Support at Work: Practical Tips for Queer and Neurodivergent Adults

Colourful abstract background with wildflowers, representing inclusion and support for neurodivergent and queer adults with ADHD at work

Workplaces can be full of challenges, especially for people with ADHD. Particularly those of us who are queer, neurodivergent, or part of other marginalised groups. If you find it hard to keep track of tasks, get organised, or manage stress at work, you’re not alone. The good news? There are practical ways to improve ADHD support at work, tailored to your unique needs and identity.

What Does ADHD Support Look Like at Work?

ADHD (Attention Deficit Hyperactivity Disorder) affects how some people focus, organise, and manage their time. In the workplace, this might mean missing deadlines, struggling with distractions, or finding it tough to remember instructions. But with the right ADHD support at work, including reasonable adjustments and understanding from colleagues, you can thrive

Finding ADHD Support in the Workplace

Time management: Use reminders, alarms, and colour-coded calendars to keep on top of deadlines.

Organisation: Request written instructions, checklists, and summaries for big tasks.

Distractions: Ask for a quiet workspace, permission to use headphones, or a permanent desk if hot-desking is stressful.

Flexible working: If commuting is overwhelming, ask about working from home to reduce sensory overload.

Breaks and self-care: Take regular breaks to move, stretch, or get fresh air.

Unmasking ADHD at Work: Why It Matters

Many people with ADHD feel pressure to hide their struggles to “fit in” at work. This is called masking, and it can be exhausting. Unmasking, being open about your needs, can help you get the support you deserve. If you’re not ready to disclose your ADHD, you can still ask for changes by focusing on what helps you work best. For more on unmasking, see my why not check out my blog on Unmasking.

Funding and Support: Access to Work

If you need extra support, you might be eligible for the UK government’s Access to Work scheme, which can help with costs for coaching, assistive technology, or travel. Even if you don’t qualify or work in the private sector, ask your employer about internal provisions for adjustments; many have policies, even if not widely advertised.

Written Confirmation of Reasonable Adjustments

If you agree on any adjustments, like working from home, a fixed desk, or extra breaks—ask for written confirmation (such as an email or letter). This protects you if your line manager changes or if workplace culture shifts. Having proof makes it easier to keep your ADHD support in place, even as things change.

Queer ADHD Support Groups & LGBT ADHD Resources

Finding a supportive community can make a big difference. Look for queer ADHD support groups or LGBT ADHD resources online or locally. Connecting with others who share your experiences can help you feel less alone and more empowered. Try searching “queer ADHD support group” or “LGBT ADHD” for more options

ADHD Coaching in the UK: What Does It Cost?

ADHD coaching can be a valuable resource for adults. If you’re looking for queer-affirming ADHD coaching, you can find full details of my approach, pricing, and scholarship options on my Queer ADHD Coaching page. Each year, I work with two clients on scholarship places; these are specifically for people who are not eligible for government funding (like Access to Work) and for whom finances are a barrier to accessing support. Some coaches also offer sliding scale fees or scholarships. If you’re interested in occupational therapy for ADHD, you can also explore my homepage for more information about my services and support for neurodivergent adults.

Internalised Ableism and ADHD

Many people with ADHD don’t see themselves as “disabled”, even though ADHD is a disability under UK law. This is often due to internalised ableism and is characterised by the belief that needing help means you’re “less than” or “not trying hard enough”. Remember: asking for support is not a weakness. Your needs are valid, and it’s your choice how you identify. What matters is getting the support you need.

ADHD, Disability, and Your Rights

ADHD is recognised as a disability under the UK Equality Act. You have a legal right to ask for reasonable adjustments at work. There’s no shame in exercising your rights. For more, see disability and the Equality Act.

My Experience: Adjustments in a Supportive Work Environment

In my own clinical setting, I’m fortunate to work with a super supportive team that understand the importance of workplace adjustments. For example, I regularly take “bio breaks”, short pauses to step away, move, or reset. My wonderful colleagues are familiar with this language. There’s no stigma attached to saying, “I need a bio break,” and it’s respected by everyone. I also remove myself from busy or overwhelming spaces when I need to, and my team knows that this isn’t about avoiding work, but about managing my energy and focus so I can do my job well.

My team and line manager also understand that being ADHD (and dyslexic) impacts my work and can support my strengths. For example, my ADHD hyper-focused brain means that if we have a deadline, I’ll give 100% to work towards that collective goal, or if there’s a meeting, I feel very comfortable chairing it (think: ADHD gift of the gab). However, it’s beyond my skill set and a waste of my superpower—to have me minuting the meeting (trust me, this is painful for everyone!).

Work has also been incredibly supportive of medication changes, and I feel comfortable and confident enough to be transparent about the way medication and reduced sleep can negatively impact my ability to work at my best.

Having this level of understanding and flexibility makes a huge difference to my health and vitality and my ability to support others. It’s a reminder that small adjustments and a culture of trust can benefit everyone, not just those with ADHD or other neurodivergent traits.

All of this being said, I know I am in a privileged position. I work in a specialist team that fully understands neurodivergency; I’m an ADHD coach and an Occupational Therapist, so one would hope that I can advocate for my needs! Not everyone is so fortunate. This is why working with an ADHD coach can help to support self-advocacy in the workplace.

FAQs: ADHD Support Worker, Workplace Adjustments & More

  • What does an ADHD support worker do? They help with organisation, time management, and self-advocacy at work.

  • How do I get ADHD support at work? Start by speaking to your manager or HR, and use resources like the Health Adjustment Passport.

  • What adjustments can I ask for? Flexible hours, remote working, written instructions, a permanent desk, extra breaks, or coaching support.

  • How do I find queer ADHD support? Search for “queer ADHD support group” or “LGBT ADHD” online, or connect through local mental health organisations.

  • How much does ADHD coaching cost in the UK? Fees vary—search “ADHD coaching UK cost” for current rates and options.

Helpful Resources

Final Thoughts

Some of us love are work, for others it is a means to an end. Whatever your relationship it with work, you deserve to feel safe, respected, and supported at work. ADHD can make things harder, but with small changes and understanding, things can, and do get better. If you want to share your story, ask questions, or get more support, I’m here for you. Remember: you’re not alone, and your needs matter.




 
 
 

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