Practical Guide

ADHD Workplace Accommodations

Reasonable accommodations are adjustments to your work environment that help you perform your job effectively. Here is a detailed list of accommodations that can help people with ADHD thrive at work.

Focus and distraction management

Environmental adjustments

  • Private office or quiet workspace away from high-traffic areas
  • Noise-canceling headphones or white noise machine
  • Permission to use focus apps that block distracting websites
  • "Do not disturb" blocks on calendar for deep work periods
  • Reduced visual distractions (desk away from windows, cubicle walls)

Time management and organization

  • Flexible schedule with adjusted start/end times
  • Remote or hybrid work options
  • Regular one-on-one check-ins with supervisor to clarify priorities
  • Written instructions for tasks, not just verbal
  • Project management software with clear deadlines and reminders
  • Breaking large projects into smaller milestones
  • Additional time for learning new systems or processes

Communication support

  • Written summaries after meetings
  • Clear, specific feedback with actionable steps
  • Email templates for routine communications
  • Alternative communication channels (e.g., Slack over phone calls)
  • Grace period to formulate responses in meetings

Technology and tools

Recommended apps and software

  • Speech-to-text software for note-taking
  • Dual monitors to reduce window-switching
  • Digital task management apps (Todoist, Notion, Asana)
  • Calendar software with customizable reminders
  • Grammarly or similar writing assistance tools
  • Browser extensions to limit tab overload

Work environment adjustments

  • Standing desk or treadmill desk option
  • Fidget tools (stress ball, fidget cube) permitted
  • Permission to take short movement breaks
  • Natural lighting where possible (reduced fluorescent light exposure)
  • Temperature control within reasonable limits

How to request accommodations

Step-by-step request process

  1. Identify the specific need: What exactly is challenging, and what adjustment would help?
  2. Document your diagnosis: Get a letter from your healthcare provider describing your ADHD and recommended accommodations
  3. Submit a written request: Address it to HR or your disability services coordinator
  4. Be specific but flexible: Propose accommodations you think would help, but be open to alternatives
  5. Participate in the interactive process: Work with your employer to find solutions that work for both sides

Disclaimer: This page provides general information about accommodations. The specific accommodations that are reasonable vary by job, employer, and individual circumstances.