Working with ADHD: Q&A with Lara

An interview with Lara, one of our team members, about her ADHD experience.

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What is working with ADHD like for you?

Lara: For me, ADHD can affect my working day in ways that aren't always obvious. My role at the National Disability Card is varied, so a typical day can involve responding to emails, answering the phones, processing applications and fulfilling orders.

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I can be really focused and productive, but I also know that if I push myself through a task for too long, my concentration can start to disappear. I might find myself zoning out, making mistakes or taking much longer to complete something that I would normally find straightforward.

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Understanding this has helped me realise that working harder isn't always the answer; sometimes I need to work differently.

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What is one of the biggest things you've changed since your ADHD diagnosis?

I've started allowing myself to take breaks. Before my diagnosis, I would worry that stopping for a few minutes would make me look like I wasn't working hard enough. So I'd power through tasks even when my brain was clearly tired.

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Now, when I recognise that I'm losing focus, I'll step away for a couple of minutes. It's almost like pressing a reset button. When I come back, I can often concentrate properly again and get the job done more effectively.

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How do you stop your thoughts from distracting you while you're working?

Brain dumping has made a huge difference for me. I'll often suddenly remember something I need to do later, something I need to buy, an email I need to send or something I need to sort out at home.

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Previously, I'd try to hold that thought in my head, which meant I wasn't actually concentrating on the task in front of me. Now, I will write it down. It doesn't have to be complicated. A simple list means I know the thought isn't going to disappear, so I can return my attention to what I'm doing.

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How do you manage larger or complicated tasks?

I break them down. One of the most overwhelming things for me is being given a task with lots of steps but no clear order. Sometimes the hardest part isn't actually doing the task, it's figuring out where to start.

Breaking it down into smaller, manageable steps makes it feel much more achievable.

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Instead of: "I need to sort this whole thing out." I'll turn it into: Step 1, Step 2, Step 3, Step 4. Getting started becomes much less intimidating.

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Do routines help you at work?

Absolutely. Routine is one of the things that makes my day feel much easier. When I know what I'm doing and have some structure around my day, I find it much easier to focus on the task in front of me.

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I also find that breaking my day into manageable chunks helps prevent everything from feeling like one huge list of things I need to achieve.

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What workplace adjustments could help someone with ADHD?

Everyone's needs will be different, but there are several adjustments that can make a real difference.

For me, some of the most useful would be:

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• ‍Clear to-do lists: Breaking work into specific tasks rather than having one large, overwhelming objective.‍
• Regular breaks: Having the flexibility to step away when concentration is dropping.‍
• Clear task breakdowns: Knowing exactly what needs to be done and, where possible, the order it needs to happen in.‍
• A quieter workspace: Reducing distractions can make a huge difference to concentration.‍
• Clear communication: Being able to ask questions or clarify instructions without feeling like you're being difficult.

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How can managers support employees with ADHD?

Sometimes it's the smallest changes that can make the biggest difference. Ask the person what helps them work at their best rather than assuming you know what they need. Clear instructions, written follow-ups, manageable deadlines, regular check-ins and allowing appropriate breaks can all help.

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Most importantly, remember that ADHD can look very different from person to person. What works brilliantly for one employee might not work for another.

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What do you wish you'd started doing sooner?

Writing lists and breaking tasks down. I wish I'd realised sooner that needing to break something into smaller steps didn't mean I was incapable of doing it.

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It simply meant that my brain needed a different way of approaching the task.

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What happens when you become overwhelmed at work?

I've started to recognise what I call my "freeze state." Sometimes when my brain becomes overwhelmed, instead of becoming more productive, I end up doing nothing. That can then lead to frustration, feeling unproductive and feeling even more overwhelmed.

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Recognising what's happening has helped me stop blaming myself and instead ask: "What do I need right now to get moving again?" Sometimes that's a short break. Sometimes it's writing everything down. Sometimes it's taking one tiny task and focusing only on that.

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Is asking for support difficult?

It used to be. Before my diagnosis, I often didn't know exactly what I needed, so I was worried about how asking for support might be perceived. Since my diagnosis, I've become much more comfortable explaining what helps me.

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I've realised that asking for a reasonable adjustment isn't asking for an advantage, it's asking for the right environment to do my job effectively.

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What's one thing you'd tell someone with ADHD who is struggling at work?

Stop assuming you need to work the same way as everyone else. Your brain might need different systems, different routines or different ways of approaching tasks.

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For me, learning how my brain works has meant I can stop fighting against it and start putting processes in place that actually help me. They might sound like small things, but they've made a huge difference to my working day.

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What's your biggest ADHD "superpower" at work?

Problem solving. When I become interested in a problem, I'll look at it from every possible angle. My tendency to hyper-focus means I can spend a lot of time thinking about why something isn't working and what might solve it. I don't always switch off until I've found a potential solution!

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What's the biggest thing you're still working on?

Understanding and managing my emotions. I can experience emotions very intensely, and I'm still learning how to recognise what I'm feeling and understand where it's coming from.

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It's something I'm working on rather than expecting myself to suddenly have all the answers.

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What's the biggest lesson you've learned since your diagnosis?

Understanding yourself changes how you approach challenges. I'm much less likely now to beat myself up when something feels difficult. Instead of thinking "Why can't I just do this?", I'm learning to ask: "What could I change about the process to make this easier for me?"

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And sometimes, that's the most important adjustment of all.

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About the National Disability & Carers Card Scheme‍

If you live with ADHD, you may be eligible for the National Disability Card. The scheme was set up in 2019 by carers to make everyday life and access easier for people with disabilities and those who care for them. The scheme supports 300,000 card holders and provides easy-to-carry visual identification that helps users avoid repeatedly explaining their disability or caring role. The National Disability Card is also accepted as proof of disability at 600+ venues across the UK and abroad. Apply for your card on our website today.