ADHD and Women's Careers: Coaching and Other Tools to Overcome Barriers

ADHD, which stands for Attention Deficit Hyperactivity Disorder, is usually related to kids, however, many people, especially women, deal with it throughout their lives. 

Women and girls with ADHD often are underdiagnosed or diagnosed on average five years later than men and boys, and over 75% of them are unaware of the signs of the disorder and that they have it. 

This is largely due to the fact that ADHD presents differently in men versus women, an absence of research on how this disorder manifests itself within females (particularly across different transformative stages of the body such as puberty, pregnancy, or menopause), and female ability for camouflaging ADHD symptoms.

Recent research suggests that ADHD symptoms can be “cyclical” and change depending on the phase of the menstrual cycle in women. During the mid-cycle risk-taking and hyperactivity symptoms increase, while during the luteal phase, inattention is greater. No wonder it’s hard for women with ADHD to have a “normal life,” let alone a career.

How ADHD hampers women in building a career

Most careers can be difficult for women with ADHD since they need multitasking, organizational abilities, and attention to detail. The following struggles may arise for women with ADHD at work:  

• Struggle to meet deadlines or balance and prioritize multiple tasks.
• Inattention and work errors due to juggling multiple complex tasks within tight deadlines, along with constant emails and team meetings. Open-plan offices can also overwhelm the ADHD brain and lead to decreased productivity. 
• Battle with executive functioning. Planning and completing projects are not the strengths of women with ADHD, but rather obstacles. It's hard for them to break down large projects into manageable steps or stick to long-term goals.
• Feelings of inadequacy and low self-esteem as they hide symptoms of ADHD and try to adapt to the pace and level of work of colleagues. 
• Emotional sensitivity, up to and including anxiety, emotional outbursts, or burnout, as a result of balancing professional responsibilities with personal life in highly stressful and "aggressive" environments.
• Imposter syndrome and perfectionism. When they are falling behind or not living up to others' expectations, women with ADHD feel compelled to overcompensate it, even if it means endangering their well-being.   

Women who receive an ADHD diagnosis tend to hide the symptoms. And few have the courage to inform their employers about it so that the work process can be adapted to their needs. Many fear the consequences of prejudice, discrimination, or even dismissal. 

Coaching for women with ADHD

ADHD coaching is a specialized form of well-being coaching that supports and assists women with ADHD in developing symptom-managing strategies to improve their daily personal and professional lives. 

Career-wise, a woman with ADHD can work with a coach in the following areas: 

• Find time management strategies that work best for her and are tailored to her needs. 
• Develop methods to identify high and low-priority tasks to ensure that critical work is done first.
• Put systems in place to minimize distractions and create a productive working environment. 
• Provide a level of accountability that helps stay on track. 
• Improve executive functioning by providing structured ways to handle complex projects. 
• Teach how to manage the stress and emotional ups and downs associated with ADHD. 
• Encourage her to set boundaries and use her resources wisely. A coach can also teach how to communicate in a healthy way with an employer about accommodations such as flexible working hours, modified workloads, or quiet spaces for concentration. 
• Empower her to build confidence and advocate for herself, celebrate small wins, and get rid of impostor syndrome.

Useful tools to deal with ADHD in a workplace  

To manage time: tools like the Pomodoro technique, which advocates for working in short focused 25-minutes bursts followed by a 5-minute break, can increase productivity and prevent burnout. You can use special apps such as Forest or simple timers and alarms built into your phone. 

To improve executive functioning: use different goal-setting methods. For example, the SMART approach — to set Specific, Measurable, Achievable, Relevant, and Time-bound goals. Or the BSQ method: Think Big about your ultimate goal, Act Small – set milestones and objectives you need to accomplish to complete the goal, Move Quick – set a timeline for achieving each objective.

For regular tasks, such as emails, texts, paperwork, bills, or ideas, OHIO or “Only Handle It Once” is best. This is a self-organization strategy where whenever a new task comes up, you handle it immediately. For example, if someone calls you and asks you to send some documents, send them straight away. Take care of the task on the spot.

To stay organized: Use task management tools like Trello or Asana, as well as calendar notifications, to track projects and meet deadlines. Another option is to use to-do lists, notes, and planners. These tools can help reduce the cognitive load of remembering everything, keep you on track, and create a sense of achievement when tasks are completed.

To manage emotions and stress: Set boundaries between work and personal time. You can directly plan in your schedule rest and self-care time, even small breaks for a snack or a walk. 

To cope with emotional swings use mindfulness exercises, such as meditation or deep breathing. For additional support with mindfulness practices and guidance, use apps like Headspace. You can use the above methods and tools to cope with work tasks and reduce the impact of ADHD symptoms. Find what techniques resonate with you and leave the rest.

Cognitive behavioral techniques can help reframe negative thought patterns, like imposter syndrome or perfectionism, and replace them with more constructive thinking paths. 

To Sum Up

ADHD undoubtedly presents challenges for women in their lives and careers, but it doesn’t have to be a barrier to success. Women with ADHD have various positives and unique strengths, like creative ways to solve problems thanks to “racing thoughts” or big-picture thinking through a keen sense of observation.  

A coach can help you choose the right tools more effectively and develop a personal strategy to overcome ADHD challenges at work, create a productive work environment, and pursue your dream career.