ADHD at work

Short fixes for the bits of work ADHD makes harder, plus help asking for what you actually need.

Break a big project into small steps
Big projects have no obvious starting point, so they sit untouched until the deadline panic hits.
Clear an overwhelming inbox
Hundreds of unread emails. Opening the inbox feels like a threat, so you avoid it and it gets worse.
Write an email you've been dreading
You know roughly what to say, but the tone feels impossible. The email sits in drafts for days.
Stay on top of meetings and action items
You drift during meetings, then can't remember what you agreed to do.
Plan a realistic day (time blindness)
You think you can do ten things today. You do two, and feel like you failed.
Focus on deep work with distractions around
Slack, email and noise keep pulling you away. An hour goes by and nothing important is done.
Prepare for a tricky conversation with your manager
You lose your words when it matters, or forget the key point until after the meeting.
Beat task paralysis at work
You sit down at your desk, open five tabs and an hour later nothing has moved. Then the guilt makes it harder.
Structure a remote work day
No commute, no office, no one watching. Your day dissolves into laundry, snacks and 'quick' scrolls.
Write a to-do list you'll actually use
Your list is 47 items long, vague, and makes you feel worse every time you look at it.
AI tools for ADHD at work: a short, practical list
There are hundreds of AI tools and testing them is a perfect procrastination trap.

Asking for flexible work in Australia?

Our template pack helps you write a clear, calm request, so you don't have to start from a blank page.