Everything was going OK until you got a new job or role at work. Now, suddenly, you’re off your routine. You’re overwhelmed, stressed, and feeling behind. Suddenly, people are noticing. You want to get ahead in your new job before things get out of hand.
Overwhelm can go hand in hand with ADHD and workplace transitions. While new jobs are exciting, they’re also filled with new expectations, unfamiliar routines, and brand new people. All the change not only feels daunting, but it can also feel like you’ve lost all structure.
The good news: people with ADHD can be highly adaptable. We’re no strangers to navigating chaos. The problem isn’t inner strength to persevere; it’s having the right tools to adjust to new circumstances. This blog explores some commonly overlooked coping skills for managing ADHD and transitions.
Why ADHD and Work Transitions are Hard
There are a few reasons ADHD affects transitions. One common one is working memory. The ADHD brain’s struggle to encode new information in the moment affects how people absorb it. People with ADHD often need a little more repetition. Another factor is organization. Once most adults with ADHD get into a routine, they can focus on bringing their talents to the workplace. But once they lose their routine, they spend a lot of time filling in gaps until they find it again.
However, there are also many overlooked reasons for overwhelm and struggle during work transitions with ADHD. Here are a few:
- Rejection sensitive dysphoria. Many adults with ADHD struggle with Rejection Sensitive Dysphoria, which is the ADHD brain’s intense sensitivity to rejection or criticism. While anyone can experience this, many adults with ADHD are more negatively affected by RSD. They struggle to work through the fear and shame and tend to just avoid speaking up for themselves entirely. This can make a new job hard, which often requires self-advocacy.
- Loss of structure: Adults with ADHD thrive when supported effectively. When adults with ADHD lose
support, their confidence can decrease. New jobs require people with ADHD to rebuild their support at work, and that can feel daunting. - Environmental changes: Many people with ADHD do better in certain environments. Some folks work better at home, and others in the office. When the environment shifts, so does a person’s ability to focus.
3 Tips for Managing Work Transitions
Speaking up
The trouble with RSD is that it can cause people with ADHD to stay silent. However, a new job expects you to ask questions. So while the RSD brain is saying, “You should know this,” the reality remains that if you missed something, then people want and expect you to ask questions.
Finding support systems
In new settings, there will always be people open to helping. However, people with ADHD are socially anxious; they don’t seek new relationships. Career success will depend on finding allies and befriending people. While you don’t need to vent your frustrations about the new job to them just yet, try to scope out people you can relate to; this will set you up for success down the road.
New routines and habits
Finding new routines before they become routines can be a challenge. However, start setting time limits for tasks. Is there anything you can knock out first thing in the morning? Finding a groove will help reduce cognitive load while you learn new things.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to live a life feeling burnt out.
ADHD-focused therapy can help you find a career path or a way to manage your current situation that works better for your brain. Our counseling practice in Columbus, Ohio, has caring therapists who specialize in ADHD testing and treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone consultation.
- Meet with one of our caring therapists.
- Stop feeling overwhelmed. Start feeling more focused and organized.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, you may also benefit from ADHD testing, anxiety treatment for ADHD, counseling for men with ADHD, counseling for women with ADHD, couples therapy for ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info.
About the Author
Billy Roberts, LISW-S, LCSW, is a Columbus, Ohio–based psychotherapist and ADHD specialist who helps adults gain clarity through both in-person and online ADHD testing. As the founder of Focused Mind ADHD Counseling, he works closely with individuals and couples to understand how ADHD affects daily functioning, communication, and emotional connection. His ADHD-informed approach to assessment and therapy—featured in Time Magazine, CNN, HuffPost, and Forbes—focuses on making the testing process clear and meaningful while helping clients turn insight into healthier, more connected lives.
