ADHD at Work: 12 Practical Tips (With AI)
Quick answer: Protect a daily focus block, write down every action at the end of meetings, use AI to draft emails and break down projects, and end the day with a 10-minute shutdown. Small systems beat willpower.
Focus
Book a recurring 90-minute focus block; phone in another room; one tab.
Meetings
Capture actions with the meeting actions tool or the Meeting Pack.
Two set check times and AI-drafted replies (email system).
Shutdown
The free workday shutdown checklist.
Adjustments (Australia)
Flexible work request templates (not legal advice).
By role
FAQ
What are practical tips for ADHD at work?
Protect a daily focus block, write down every action at the end of meetings, use AI to draft emails and break down projects, and end the day with a 10-minute shutdown. Small systems beat willpower.
Do I have to tell my employer?
No; disclosure is personal. Many tips here work without any formal arrangement.
Related guides
- ADHD Daily Schedule Template (Time Blocks)
- AI Tools for ADHD Students: Study Smarter
- Free AI Tools for ADHD (No Paid Plan Needed)
Free tools
- Meeting notes → actions
- Task Breaker
- What should I do next? picker
- Time estimate calculator
- ADHD visual timer
- Free printable pack · Routine charts
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See ProGeneral productivity information, not medical, legal or financial advice.