7 ADHD Self-Accommodations for Teachers That Actually Work
Teaching with ADHD can feel like juggling flaming torches while riding a unicycle.
In a hurricane.
Your mind is racing while trying to manage lesson plans, endless meetings, and loud classrooms.
All while trying not to burn out by lunch.
But here's the thing: you don't have to do it like everyone else does.
Let me share some ADHD self-accommodations that were helpful in my classroom.
These worked for me, and I'd like to share them with you!
TL;DR – The 7 Accommodations:
- Earplugs for when it gets too loud
- A “survival kit” with comfort items
- Strategic micro-breaks throughout the day
- Smart seating choices at meetings
- Sunglasses for outdoor light sensitivity
- Student group jobs to share the load
- Self-advocacy with administration
What Are ADHD Self-Accommodations?
Simply put, self-accommodations are adjustments you make to your environment and routines to work with your ADHD, not against it.
Instead of forcing yourself into systems that weren't made for your brain, you adapt things to meet your needs.
These can be tools, systems, or strategies that help you reduce stress and increase focus during your school day.
Understanding yourself is the first step to creating effective accommodations.
When we understand our personal patterns and needs, we can create accommodations that actually work for us.
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Why Changing the System (Not Just Yourself) Matters
Let's be real: You can't “fix” ADHD.
And you shouldn't have to.
Your brain isn't broken – it's just wired differently.
Traditional school systems weren't designed with neurodivergent teachers (or students) in mind.
That's not your fault.
Yes, sometimes you'll have to adapt (hello, surprise fire drills).
But changing the system to match your needs where you can is crucial for protecting your energy and mental health.
You're not “making excuses.”
You're creating a sustainable way to show up for your students (and yourself).
Managing Daily Life with ADHD in the Classroom
If you're reading this, you probably live these challenges daily.
But let's name them, because you're not alone:
- Sensory overload in loud assemblies and bustling classrooms
- Back-to-back schedules with not enough breathing room
- Focus struggles when noise and mental clutter get heavy
- Exhaustion from being constantly “on”
Sound familiar?
Yeah, me too.
ADHD Accommodation Strategies for Teachers
1. Earplugs for Auditory Overload
Hallways are LOUD.
Assemblies are LOUD.
Even some staff rooms are LOUD.
Try something like Loop earplugs – they come in different strengths depending on how much sound you want to block.
You can pop one in just one ear while leaving the other free to monitor conversations or your own voice.
Pro tip: It takes practice to get used to hearing yourself talk with earplugs.
Especially if you're using a microphone (hello, music teachers!).
But stick with it – it's worth it.
When I started doing this, it really did help calm my nervous system.
2. ADHD Self-Care Strategies: Building Your Survival Kit
Call it your “survival bag” or “comfort kit” – whatever works for you.
Keep a bag of small items that help calm your senses when things get overwhelming.
If you struggle with consistent self-care, my Ultimate Accountability Partner Worksheet for Adults might be just what you need to stay on track.
Quick starter list:
- Your earplugs (of course)
- A neck warmer or small pillow for lunch break decompressing
- Unscented lotion for grounding
- Sunglasses for outdoor duty or harsh lighting
- A soft, comfy sweater for layering – because classrooms are always either freezing or boiling
3. ADHD Time Management Techniques: Scheduling Micro-Breaks
I get it – your schedule barely leaves time for bathroom breaks, let alone relaxation.
But even 60-90 seconds can help.
Stretch your arms.
Sip some water.
Do a quick body scan.
For those of you like me who need reminders to take breaks, I've found the Tiimo app incredibly helpful. Check out my full review for more features.
Have back-to-back classes?
No time to reset?
Try assigning group tasks or delegating jobs to students.
They stay engaged while you get a minute to ground yourself.
4. Adjust Your Seating at Meetings
Staff meetings can be sensory overload fiestas.
The pen clicking.
The echoing side conversations.
The everything.
When possible, sit toward the back of the room.
This gives you freedom to stand, stretch, or grab water without drawing attention.
Bonus points if you can sit next to someone you enjoy spending time with.
Speaking of which, finding your tribe of fellow neurodivergent teachers can make a big difference in your journey.
In general for social input to help get your planning done when not at work, you should consider body doubling with FocusMate.
5. Sensory Accommodations for ADHD: Reducing Visual Strain
Bright lights getting to you?
Keep extra sunglasses handy.
Whether it's noon recess duty or time for a field trip, sunglasses are a must.
Plus your eye doctor will be so proud!
Read this post about special lenses for ADHD by Rene Brooks of black girl, lost keys.
I followed Rene's advice and wrote about my ADHD glasses here.
6. Assign Jobs to Student Groups
Set up student roles like materials manager, lights boss, or timekeeper.
This doesn't just foster collaboration – it gives you moments to breathe.
Use that time to check in with yourself.
Stretch.
Hydrate.
Take a deep breath.
(Check out my Stress Relief Kit for Teachers, here!)
7. Stand Up for Your Needs
Yes, advocating for yourself can feel scary.
But it's important to create your own accommodations.
Could you bring a low profile fidget to assemblies?
Take some meetings virtually if you admin allows it?
No need to divulge any diagnoses, but that's another topic.
Why These Aren't Selfish
If you're thinking “Isn't this selfish?” – let me stop you right there.
Prioritizing your mental health isn't just good for you.
It's good for your students too.
Not to mention your loved ones at home.
All of these accommodations take energy to implement.
Cooking after a long teaching day can feel impossible.
That's why I've compiled some easy meals for ADHD adults that require minimal effort.
When you're less stressed and more grounded, you show up with clarity, focus, and patience.
That benefits everyone.
Access the 10 Essential Basics of Neurodivergence in Adults round-up post, here!
Join the Community
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We share ideas, ask for help, vent, and generally support each other.
Visit our Facebook group and take it one step at a time.
You've got this! ❤️
