Some ways you can manage ADHD stigma in the workplace include playing to your strengths, communicating positively, and leaning into how your brain operates.
According to the American Psychological Association (APA), stigma is a negative social attitude attached to a characteristic of an individual that may be regarded as a mental, physical, or social deficiency.
For individuals with attention deficit hyperactivity disorder (ADHD), stigma can appear in many areas of life. One of these areas can be your place of work. Stigma can lead to unfair discrimination and exclusion.
We asked individuals with ADHD to weigh in with advice on how to combat stigma at work.
Simon Dufour worked in corporate environments where the stigma around ADHD was very real, particularly regarding focus, time management, and how he processed information. He lived with ADHD for many years before he was diagnosed as an adult.
“My intense passion and hyperfocus helped me climb the ladder quickly, but these traits also came with challenges: difficulties with consistency, following rigid rules, and navigating office politics,” he says.
He says that he tends to speak directly and focus on core issues without any cushioning, which does not always go over well with some of his colleagues.
“Over time, I’ve learned to accept this as part of who I am, and to focus on environments and roles where radical honesty is valued.”
Dufour has since shifted toward work that lets him lean into his strengths: creativity, systems thinking, and fast problem-solving.
Liam Perkins is a digital marketing manager diagnosed with ADHD. He says you should not hesitate to advocate for the type of work structure where you can truly shine.
“Sometimes, finding the right company culture or role that values creativity and results over rigid processes makes all the difference, and demonstrating your competence is often the best way to counter any potential stigma.”
Perkins says deciding whether or how to talk to HR or your manager is a super personal decision—and if you do decide to, frame it around maximizing your productivity and contribution.
“I’d suggest focusing constructively on specific solutions or accommodations that enable your best work, like needing clearer deadlines, written instructions, or maybe uninterrupted time for deep focus, rather than just disclosing the diagnosis itself,” he says.
Dufour says that one of the most important lessons he has learned is to not wait for a crisis to talk to your manager or HR.
“If you feel safe, be open early — not necessarily about your diagnosis, but about your working style and needs,” he says. “For example, I do well in projects requiring creative, strategic thinking and the ability to simplify complex systems. But if you assign me to long, detailed Excel analysis, I’ll likely make inattention errors — no matter how hard I try.”
Dufour says framing the conversation around how you work best — instead of what you struggle with — helps reduce stigma and build trust.
“It’s not about making excuses, it’s about setting yourself, and your team, up for success.”
Know your workplace rights
Dr. Cody Commander is a licensed clinical and sports psychologist who advises professionals with ADHD on workplace success. He recommends starting by understanding your needs and confidently advocating for them.
“Sharing a formal psychological evaluation with HR can be a helpful first step, especially when requesting reasonable accommodations under the ADA,” he says.
“Understand how ADHD affects your energy, time perception, and focus. Do not hesitate to advocate for what helps you succeed. You are not asking for special treatment. You are asking for the right conditions to do your best work.”
Perkins says it is crucial to find strategies that lean into how your brain operates.
He says that setting realistic boundaries is nonnegotiable for avoiding burnout, which can sneak up fast — and to leverage hyperfocus when it hits for projects you are passionate about.
Commander says that it is important to recognize how perfectionism and racing thoughts can impact task completion.
“Breaking projects into smaller, time-managed steps can significantly improve productivity,” he says.
Michelle Goth was diagnosed with ADHD in her early 30s. She said she struggled with the open-office concept, as interruptions such as other’s conversations, phone calls, and constant notifications made it nearly impossible to focus.
“I often had to finish work at night that I could have finished during the day with a greater ability to focus,” she said.
Since then, she has left corporate and is now self-employed.
“Having a quiet space to work without distractions has made the biggest difference, but I also enjoy using the pomodoro method to structure my day, which has me focused on a task for a short period of time, then taking a short break to move my body.”
If you do not work from home, finding a quiet corner or booking a conference room in your office may help to reduce distractions. Though you may not be able to complete a full workout in an office, you may benefit from getting up and walking around every once in a while.
Use tools
Perkins says the following tools are essential for him:
- timers
- noise-cancelling headphones
- visual project management apps
Commander says that white noise machines and written task checklists may also be helpful.
Everyone is different, and tools that may work for some may not work for you, and that is perfectly OK. It may take some experimentation to figure out what works for you.
Stigma against ADHD is a very real problem that can manifest in the workplace. This can make it difficult to thrive in the work environment.
Playing to your strengths, communicating in a way that is beneficial to you, and leaning into how your brain operates can help reduce stigma at work and improve your work experience.
Dufour has the following advice for young professionals with ADHD:
“You’re not broken — you’re wired differently. Don’t waste your energy trying to fit into a mold that was never built for you. Know your strengths, own your weaknesses, and seek out roles or side projects that truly let you thrive.”