How to Get ADHD Accommodations at Work

By Nicolas Cesare

Adult attention-deficit/hyperactivity disorder (ADHD) is a mental health disorder characterized by difficulty focusing, poor time management and disorganization.

People with ADHD may struggle in the workplace. Things like staying on task, sitting through long meetings and interacting with coworkers don't come easy.

If you have ADHD, you may qualify for workplace accommodations. Find out how to ask your boss for ADHD accommodations and the best things to navigate the workplace with an attention disorder.

Can Employees With ADHD Get Workplace Accommodations?

Yes.

The American With Disabilities Act (ADA) requires that employers provide reasonable accommodations for employees with disabilities. Examples include flexible scheduling so an employee can attend physical therapy or providing a sign language interpreter for a deaf employee.

ADHD is a qualifying disability covered by the ADA. Employers must provide reasonable accommodations to employees with this condition.

What Are 'Reasonable Accommodations' at Work?

Accommodations are reasonable if they don't place an "undue burden" on the employer. Under the ADA, undue burdens are actions "requiring significant difficulty or expense when considered in light of factors such as an employer's size, financial resources and the nature and structure of its operation."

Employers can also deny accommodations that would impact quality or production standards.

The U.S. Department of Labor views these accommodations as productivity enhancers that benefit disabled employees and their coworkers. That's something to keep in mind if you want to request accommodations for your ADHD.

How to Ask for Workplace Accommodations

To request workplace accommodations:

  1. Speak to your immediate supervisor. If you are comfortable, speak to your boss first. They may implement small accommodations immediately. But don't rely on their promises alone.
  2. Submit a written letter to your supervisor and/or Human Resources department, following the template below. If your boss cannot or will not implement accommodations immediately, you need a written record of your request.
  3. Escalate your request. If your employer does not fulfill your request, take it to someone higher up in HR. You can also escalate to your union representative if you work in a union job.

Workplace Accommodation Request Template

Dear [Supervisor/HR representative]

I am a [job title] for [company].

I request [list your accommodation here] as a reasonable accommodation for my [medical condition/ADHD], following my rights under the ADA.

This accommodation will improve my productivity and help my team. [Go on to explain how the accommodation will help if you can provide details.]

Please share your written decision with me.

Thank you,

[Your name]

What If My Employer Denied My Accommodation Request?

The Job Accommodation Network (JAN) provides free legal advice about workplace accommodations under the ADA. For employees whose requests are denied, they recommend:

  • Learning more about the reason for denial. You may negotiate slightly different accommodations that will address their concerns. If you can't negotiate, this written record will help when you file a complaint.
  • Appeal the denial. Some employers have internal processes to appeal your accommodation request to HR or a committee of your coworkers. Check your employee handbook to see if you have this option.
  • Seek legal assistance. An organization like JAN or a disability discrimination lawyer can help you explore options after denial.
  • File a complaint. The Equal Employment Opportunity Commission (EEOC) has a public portal for workplace complaints related to the ADA and other laws.

You can reduce the chances of your employer denying your request by asking for reasonable accommodations that clearly help you and your employer.

Accommodation Ideas for ADHD

Workers with ADHD struggle with focus, time management, memory, stimulation and juggling complex projects. The right accommodations for you depend on the areas where you need assistance.

Focus

People with ADHD struggle to focus on tasks. Accommodations that can help with this include:

  • A quiet workspace with fewer distractions
  • Remote work opportunities
  • Sound-absorbing panels in your workspace
  • Noise-canceling headphones
  • Apps that play calming sounds or white noise 
  • A period to work without meetings or interruptions from coworkers
  • A counselor or coach to teach focusing techniques

Time management

People with ADHD can lose track of time, according to research in the Medical Science Monitor. These accommodations can help:

  • Clear due dates associated with tasks
  • A calendar with meetings and important due dates
  • A desk timer or watch
  • A planner or task-tracking app

Memory

"Memory problems are a frequently reported symptom in adult ADHD," write researchers in the Journal of Attention Disorders. A few things can help:

  • Notes summarizing important meetings
  • Meeting recordings
  • Tools for organizing important information, like a bulletin board, notebook or sticky notes
  • Verbal reminders from coworkers, supervisors or an app

Stimulation

Extra task stimulation, where people with ADHD burn off their hyperactivity with additional tasks, can help. Ask for these things specifically:

  • Tasks during meetings, like notetaking, to keep busy
  • Regular breaks to let out energy

Workplace Accommodation FAQs

Navigating the workplace with ADHD can be challenging. Read answers to these common questions.

Should I Disclose My Disability at Work?

If you want accommodations under the ADA, you must disclose your relevant medical condition to someone at work. However, it doesn't have to be your boss.

If you're uncomfortable sharing this info with your direct supervisor, you can speak to someone at HR. They can make accommodations without telling your manager about your condition.

What Are the Benefits of People with ADHD In the Workplace?

There are several upsides to having workers with ADHD:

  • They have lots of energy to contribute to projects and help coworkers.
  •  Research shows they can develop creative solutions to workplace problems.
  •  Some research suggests their impulsivity can lead to quick thinking on the job.
  • They thrive in high pressure situations. People with ADHD may suddenly be able to focus when the pressure is on.
  • Some people with ADHD hyperfocus on tasks, improving their productivity.

How Can I Manage My ADHD at Work?

Not sure if you need to request workplace accommodations? Or simply want to try out a few things on your own to manage your ADHD?

If you're struggling with ADHD at work, try:

  • Taking short breaks to let out energy
  • Using focus techniques like the Pomodoro Technique
  • Finding a quiet place to work with no distractions
  • Listening to calming music or sounds with noise-canceling headphones
  • Using a task management app to track your responsibilities
  • Sorting tasks by importance and focusing on the most important (or time-sensitive) first
  • Creating and following a daily work routine

How Can Supervisors Support ADHD Employees?

It can be tough managing ADHD in the workplace, but you don't have to do it alone. Work with your manager to be your best self on the job. Try:

  • Asking for regular check-ins to keep you on task
  • Request work that suits your strengths, like your boundless energy and creativity
  • Ask for flexible scheduling so you can work when you're most focused
  • Ask for remote or hybrid work opportunities so you can work in a comfortable environment

Additional Resources

Find out more about managing ADHD with these resources: