Navigating Adult ADHD and Executive Function Challenges in the Workplace: Strategies for Success
- Eric Kaufmann
- Sep 8, 2023
- 9 min read
Updated: Nov 8
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Adults with ADHD are often inhibited at work due to weaknesses in executive function.
Procrastination, distractions, time blindness, forgetfulness, emotional reactivity, and disorganization impact job security, career advancement, and mental health.
But these executive function challenges can be managed with individualized strategies and systems.
In this article, I cover the most common roadblocks ADHDers face at work and share strategies to improve executive function skills.
Table of Contents
Hi Friend,
I imagine you're here becuase you, like me, are neurodivergent. And, you, like me, have found the neurotypical way of working, well, doesn't work!
No matter how hard we try, we find ourselves:
Running late despite planning a slow-paced morning routine.
Trying to focus during meetings but ending up distracted, missing the one thing we actually needed to know, and beating ourselves up because we 'should' be able to listen better.
And finally, putting off the weekly report: "I'll have time to do that tomorrow." But a few days later, starting feels impossible, so we distract ourselves by researching the migration patterns of great white sharks. (Did you know there's a REAL place called the "White Shark Cafe"?!).
At work, others perceive us as unmotivated. That's not it. We want to do well. We want to be amazing employees!
But, for many neurodivergent adults with ADHD, we have weaker executive function.
Here's some good news: executive function skills are truly skills. They can be practiced and improved upon, no matter your age.
In this article, I answer the most common questions adults with ADHD have about their struggles at work.
We're discussing the most common barriers adults with ADHD face in the workplace, as well as practical strategies to increase motivation, improve organization, and harness attention.
We also cover the not-so-obvious ADHD struggles, like rejection sensitivity and working memory.
Let's dive in.
Is it Normal to Feel Unmotivated at Work?
Most of us have a desire to perform well at work, be acknowledged for our efforts, and feel a sense of purpose at the end of the day.
But for some neurodivergent adults, the spark of motivation, especially when it comes to work-related tasks, is rarely ignited.
We dread the morning alarm. Become easily frustrated with coworkers. Miss deadlines. And despite wanting to care, we don't.
No one likes feeling this way. Everyone wants to feel motivated. But we can't wait for motivation to strike. It's an emotion that cannot be conjured up like a mysterious spell.
Instead, we need to develop tools that will help us get started and complete tasks, no matter how interesting they may be. These tools support our executive function gaps.
4 ADHD Strategies That Improve Motivation In the Workplace
The four most commonly used strategies are:
Break the task down into its smallest parts. Then focus on starting the first part. Motivation is a result of action. This is often the jumpstart we need.
Set short-term rewards using if, then language: If I do “X”, then I get to do “Y”. You can learn all about setting these types of intentions here.
Find a body double: Working near someone also engaged in focused work makes a huge difference.
Use pairing to your advantage. If you are struggling to get through your inbox, do it while you enjoy your favorite hot beverage or listen to a podcast.
Sometimes, getting started isn't difficult. But after 15 minutes of work, we find ourselves chatting with Steven instead of getting that spreadsheet done by lunch. That's where strategies to improve our adult executive function skill of sustained attention come into play.
What Should I do if I am Always Distracted?
One of the hallmark challenges for individuals with ADHD is difficulty in directing attention for extended periods. This often leads to distractions and trouble staying focused on a single task.
Side note: an adult with ADHD doesn't lack attention. They struggle to place it intentionally for long periods of time, especially when a task is anxiety-provoking or boring.
The cost of inattention is real.👇
Employees with ADHD are 30% more likely to have chronic employment issues, 60% more likely to be fired from a job, and three times more likely to quit a job impulsively (Barkley, 2008).
If you find yourself constantly jumping from one thing to another or researching 15 different email inbox "hacks" instead of sending emails, try one of these strategies:
Set a timer for 5-10 minutes and commit to staying on task until it ends.
Use the Pomodoro method. Check out this video to learn more.
Take micro breaks: get up from your workspace, drink water, and stretch.
How Can I Manage My Time Better?
Another consistent challenge my adult executive function coaching clients face is time management. They run late despite planning to leave on time. Or, they underestimate how long a project will take, upsetting their team members.
If time management is an adult executive function skill you want to improve, select one of these strategies, then test it out this week:
Request your supervisor to establish deadlines and check-in meetings for parts of a larger project
Time yourself: learn how long it takes to complete common tasks at work, like...
→ Walking out the door to arriving at your desk.
→ Writing emails each day.
→ That weekly or monthly report you always do.
Use apps like Google Calendar or Reminders to notify you when it is time to leave the house or of an upcoming deadline.
How Do I Initiate Tasks with ADHD?
Starting tasks can be an overwhelming challenge, leading to paralysis or procrastination. Sometimes, the thought of starting a task is so emotionally dysregulating, our brain cannot see past the short-term “pain”.
This causes procrastination. Which leads to further stress, missed deadlines, and really uncomfortable impromptu meetings with our manager.
Here are a few techniques to help you get started on any task:
Make your bed
By doing a simple task before you leave the house, you are already building momentum for the day and training your brain to do unappealing things.
Eat the frog (or don't)
Determine the hardest task on your to-do list and do that one first. While this is not easy, completing your most challenging task first will build momentum for the rest of your day.
However, if you're like me, this doesn't work. Eating the frog is so difficult that it creates further procrastination. That's why I start my day by "eating flies." I choose 2-3 easy tasks that don't take long and knock them out first.
You can learn the specifics of this strategy here.
Establish an accountability partner at work
Body doubling is one of the most effective ADHD productivity strategies. In short, body doubling is sitting close to someone who is engaged in focused work, can help you get started.
This can be done in person, virtually, or even with apps like Deepwrk or Focused Space to find a virtual body double.
Break down projects
Confusion is one of the emotions that creates procrastination. But when we break down projects into smaller, achievable steps, the confusion and fear of starting dwindles.
The goal is to make the task feel as simple as possible at the start. Ask yourself, "What is a simple step that I would be silly not to do?" Now, you have your starting point.
Is ADHD Related to Poor Memory?
Technically, no. ADHD can sometimes result in forgetfulness, but it doesn't mean your memory is poor. However, if you struggle to remember everything your boss asked you to do, need to reread emails over and over, or make "careless errors", it might be weak working memory.
While growing our working memory is difficult, offloading is not! Focus on establishing a reliable system to remind yourself of important deadlines, quick to-dos mentioned on the go, or directions that were shared verbally.
Some helpful strategies are:
How Does ADHD Impact Us Emotionally?
Dealing with ADHD can lead to feelings of isolation, rejection, and sensitivity to criticism. This is extremely impactful and detrimental to your current and future self.
No one loves negative feedback. But while most people can process it and move on, neurodivergent adults often feel it much more intensely.
In a recent study, researchers found that adults with ADHD reported nearly double the emotional distress after negative feedback compared to neurotypical peers.
Here's what helps:
Seek support from peers or mentors who understand your challenges
Create a self-talk phrase to recenter for when rejection sensitivity creeps in.
This moment doesn't define me. I will learn and grow from this.
Take breaks to manage stress during the workday.
I also designed a three-step framework for managing rejection sensitivity. You can find the framework here.
How do You Calm ADHD Impulsivity?
We speak before thinking, interrupt in meetings, or click “buy now” before checking our budget. In return, we are perceived as rude at work, make "careless errors", or shame ourselves for another "stupid" purchase.
When working with an adult executive function coach, we don't focus on eliminating impulsive thoughts or behavior. We learn to pause.
This can lead to damaged relationships with colleagues, poor performance reviews, or even job loss. Controlling one's impulses is a skill that can be taught and honed.
Try these strategies to learn how to manage impulsivity:
Practice mindfulness to pause before reacting (my favorite is Headspace)
Use a distractibility delay to manage impulses during meetings
Use a visual cue to remind yourself to proofread emails
Can ADHD Cause Disorganization?
For many of us, clutter isn’t laziness, it's becuase we don't understand how our brain likes to organize.
Out of sight often means out of mind, and DOOM piles become reminders of how "messy" we are. This only creates more shame.
When it comes to improving organization, the goal isn’t to live like a minimalist influencer; it’s to create systems your brain actually uses.
Start here:
Give everything a home. Hooks for keys, trays for mail, labeled bins for supplies. Clear bins are ideal. They keep reminders visible but contained.
Tidy digitally. Use folders in Google Drive and simple naming rules (e.g., “Invoices_2025_Jan”).
Practice 10-minute tidy-ups: at an intentional moment in your day, set a timer for 10 minutes (or less) and tidy up. No rules, just pick things up and put them away.
Pro tip: trying to do this before bed rarely works. We're too tired.
Final Thoughts
ADHD and executive dysfunction make adult life feel like juggling fire, especially at work. But when you understand what’s happening in your brain, you can build systems that work with it, not against it.
Here's how:
Commit to starting small. So small you'd be silly not to do it.
Choose one strategy from this article, maybe pairing tasks, body doubling, or using your calendar as a visual cue, and test it for a week.
Reflect and determine if it was helpful
Repeat or revise until you have it dialed
Remember, each small win strengthens the same executive functions that once felt unreliable.
At UpSkill Specialists, we help adults do exactly this: learn the science of executive function and apply it to real-life goals so work, home, and relationships feel more manageable.
If you'd like to experience what that's like, schedule a no-cost session with me here.
TL;DR (Too Long, Didn't Read)
ADHD can show up at work as weaknesses in executive function. This looks like procrastination, distraction, time blindness, forgetfulness, emotional reactivity, and disorganization. But every one of these challenges can be managed with systems that match the way your brain operates.
Some of the most popular strategies for ADHDers in the workplace are:
Break big tasks into milestones and steps.
Protect focus with timers, breaks, and body doubles.
Offload memory with digital tools.
Name emotions instead of fighting them.
Build visible, repeatable systems for stuff and time.
Keep this in mind: small, intentional steps improve executive function skills. These skills are built over time. Be patient and kind to yourself. You will get there.
In service,
Eric
FAQs
What are the most common executive function challenges for adults with ADHD at work?
Adults with ADHD often struggle with time management, task initiation, organization, emotional regulation, and sustained attention. These challenges can lead to procrastination, missed deadlines, and overwhelm. The key is learning how to externalize memory, break tasks into smaller parts, and use tools or systems that match how your brain naturally works.
How can I improve my focus and motivation at work if I have ADHD?
Start by making tasks easier to begin. Break big projects into small, clearly defined steps and use short work sprints like the Pomodoro method. Pair boring tasks with something enjoyable (music, a favorite drink) and try body doubling to increase accountability and focus.
Keep in mind, motivation often follows action, not the other way around.
What tools help adults with ADHD stay organized and manage time better?
Digital tools like Google Calendar, Todoist, and Sunsama can help track tasks, deadlines, and priorities.
Using reminders and recurring events builds consistency, while clear physical systems—hooks for keys, labeled bins, and digital folders—reduce clutter and save time.
The goal isn’t perfection; it’s finding simple systems your brain actually uses.
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.