17 Smart Ideas for ADHD Accommodations at Work
Teaching with ADHD isn't for the faint of heart.
But with the right accommodations, you can make it work for you.
Let's look at some ideas to help get you started!
Table of Contents
TL;DR, Here's the List
(Yes, many of these also work for your students. Win, win!)
- Noise-canceling headphones
- Designated classroom
- Limited extra demands
- Assistive technology
- To-do lists
- Clear deadlines
- Time management strategies
- Regular breaks
- Visual aids and reminders
- Streamlined space
- Adjusted meetings
- Written instructions
- Create quiet spaces
- Provide executive functioning support
- Emotional regulation tools
ADHD self-accommodations are modifications you can help put into place.
These might include physical tools (such as earplugs), or more intangible ones (like clear deadlines).
They are supports that help you to feel more comfortable and be more effective.
I'm a former teacher.
I burned out and left after being chronically exhausted, and would love to save you the same fate.
So, these were some of the habits, processes, and tools that helped me.
(And could have helped more if I'd known about them earlier.)
I'm sharing them with you today in the hopes that they might help you, too.
17 ADHD Accommodations for Teachers at Work
If you're a teacher with ADHD, you know how challenging it can be to keep your classroom running smoothly.
However, with the right accommodations, you can create an environment where you can thrive.
Here are 17 practical strategies to help you manage ADHD in the workplace and perform at your best.
Noise-Canceling Headphones
Noise-canceling headphones are honestly one of the best things ever created!
I have a pair of Bose ones that I completely loooooooooooooooooooooooove.
What do you use?
Of course, if you are supposed to be watching (and listening) to your students, probably best to not use these.
But off-duty? Oh, yeah.
Designated Classroom
Do you have your own classroom?
If ya do, count yourself lucky!
Those of you who don't, I totally get how horribly frustrating it can be.
I spent lots of time traveling around the school while teaching from a cart.
Did I enjoy it, you say?
Funny you should ask.
Only in the way that one might ‘enjoy' a root canal.
See, when you have a dedicated space, you save so much time and energy.
You don't constantly have to be packing up, unpacking, setting up, breaking down.
Forgetting some things, losing other things.
You get the idea.
Especially if you are a ‘specialist,' keep documenting the troubles teaching from a cart create for your students.
Keep requesting it.
Your students deserve it.
(As a former music teacher, I more than understand this.)
Limited Extra Demands
Do you absolutely have to chair the social committee again this year?
Could someone else make the snack run?
You can save some mental bandwidth the more you release these kinds of obligations.
Assistive Technology
Do you have favorite apps you use to organize your to-do's?
I have enjoyed using Tiimo for this.
It's really nice too because you can use a feature that automatically breaks down tasks into smaller steps.
You can read my full Tiimo review here.
To-Do Lists
I like to keep lists, as any good ADHD'er does.
But I also tend to get easily overwhelmed by them.
One of the best features of Workflowy is that you can expand and collapse these to-do's!
Easy, peasy.
Clear Deadlines
I don't know about you, but ambiguous deadlines are the kiss of death for my projects.
They go and curl up there, never to see the light of day again.
If you can, ask your admin for a firm deadline for your goals to be entered for example.
If not, pick a date and tell a friend, and ask them to help hold you accountable.
Time Management Strategies
Do you ever get into hyperfocus and completely lose track of time?
Time blindness is a tricky little beast.
Repeatedly running late at the end of your classes?
You can try visual timers, haptic feedback, or enlisting the help of a responsible student.
If you have reminders on your work laptop calendar app, you can also try setting those.
Try five minutes before the end of class.
Then you know how you get a notification when an email arrives?
You could hear this sound and know you've only got a couple minutes left. (Just don’t tune it out like an email!)
The Alarmed app is really good for this kind of thing too.
Regular Breaks
Is your schedule is back-to-back the whole day?
If it is, use your reminders to do a full-body scan a even once a day.
Or more if you are feeling inspired.
Mentally note areas that feel good!
Or are feeling tight or sore.
Sometimes even just acknowledging these sensations help us.
Visual Aids and Reminders
Stick notes in prominent places, like your desk or computer monitor, to keep key tasks in sight.
Just be sure to use some tape because, ironically, they don't actually stick!
Streamlined Space
Of course everyone knows that most of us function better with minimal clutter.
For people with ADHD, though, there's also a contextual element to consider.
So you might only feel able to lesson plan at your kitchen table, for instance.
Whatever space you use, consider arranging it intentionally to allow you to really use it how you want to.
Is there a timer you can keep in the corner?
That way you don't have to get up and go walking around.
(We all know how that usually goes.)
Adjusted Meetings
I may be preaching to the choir here, but meetings…
Oh, boy.
Do you have admin that's willing to receive constructive feedback?
If so, perhaps suggest that some meetings be handled via email.
Or online, with cameras optional.
The in-person meetings can really drain you, right?
Asking for a friend.
Written Instructions
Asking for written information is the way to go.
Written instructions benefit both you and your students.
Designated Quiet Zones
In your teaching space, do you have a quiet area for students to regroup?
Consider having something similar for yourself.
It could be in the room, or somewhere else in the school.
You can sit there sometimes, and regroup.
While regrouping, you can try having some white noise playing in the background.
It may help you relax more, as it does for me.
Executive Function Coaching
Learn about how executive functions impact you specifically.
If you can afford it, find a coach to work with you.
I participated in ADHD reWired's group coaching program with Eric Tivers.
Highly recommend.
Stress Management Techniques
Body scans like I mentioned earlier also work well for this.
As you scan, imagine your stress flowing away from you.
Use your active imagination (!) and make it memorable.
Does the stress go from hot lava to an iceburg?
You decide.
I find water imagery particularly soothing.
Imagining floating down a river, for example, is super relaxing to me.
Simplified Work Processes
Do you have any SOPs (standard operating procedures) made?
On the Tiimo app, you can create a routine of all the steps an activity takes.
Then save it for easy reference.
For example, I had one I referred back to anytime I needed to find a sub.
There are so many steps to remember.
But this way I had it all sorted out so I didn't have to think about it.
ADHD Diagnosis and Support Groups
Even if you are self-diagnosed, you can still experiment with supportive strategies.
It can be very helpful to find a supportive community that you trust.
Organizations like CHADD have directories of local chapters.
Keep trying out new tools until you find what works for you.
Understanding ADHD in the Workplace
Now that we've gone over the official list, let's take a step back.
Let's look at some more of the bigger picture.
If you're a teacher with ADHD, you might have trouble keeping track of lesson plans, or maintaining focus during long meetings.
I know I definitely did…If I had a nickle…
But I digress.
In a school setting, you may also notice problems in:
- Focus and Attention: You may find it hard to listen and retain conversations.
- Organization and Planning: Keeping track of multiple classes, student needs, and materials.
- Time Management: Deadlines sneak up on you, if you remember them at all…
- Impulse Control: You might speak or act without thinking, which can be tricky when dealing with difficult…people…I mean, behaviors.
You might also feel challenged by:
- Classroom Management: Staying calm and collected with a room full of students can be tough! Whew.
- Lesson Preparation: Planning detailed and engaging lessons might feel near impossible.
- Administrative Tasks: Paperwork, emails, and meetings can pile up quickly.
Natural Strengths of Teachers with ADHD
For all of these issues, we do also have some considerable strengths.
Do any of these sound familiar to you? What would you add to this list?
- Creativity: You might come up with innovative teaching methods that keep students engaged.
- Humor: Your sense of humor can make your classes enjoyable.
- Empathy: Understanding your own struggles can make it easier to relate to your students' challenges.
- Hyperfocus: This can be good, although it is something that also needs to be managed. (For more information, read this article by Daphne from The Focused Mommy on how to turn ADHD hyperfocus into productivity!)
- Dedication: You are unparalleled in how passionate and dedicated you are.
- Problem-Solving: You are excellent at thinking outside of the box to find solutions that others might miss.
- And so much more!
Challenges with Executive Functions
Executive functions are the ‘adulting' life skills need we all need for prioritizing, focusing, delegating, and managing multiple tasks. Struggles in this area can look like:
- Task Management: Keeping track of several classes, student needs, and various related activities can be exhausting.
- Organizational Skills: You might have a cluttered desk or a disorganized classroom, which frustrates you or your students.
- Prioritization: Deciding which tasks are most urgent and important can be difficult, leading to procrastination or tunnel vision.
Emotional and Energy Regulation
Regulating emotions and energy levels can be particularly challenging, affecting both personal well-being and professional performance.
- Unpredictable moods: Sudden changes in mood can make it hard to maintain a consistent teaching approach.
- Burnout: The combination of a demanding job with heavy emotional baggage can lead to burnout more quickly than for others.
- Stress Management: You might find it difficult to cope with stress, leading to feelings of being overwhelmed.
Recognizing these symptoms is the first step towards finding the right ADHD accommodations at work.
Knowing what you’re up against can help you find answers a little faster.
Identifying the Right Accommodations
It can feel like a journey to make your work environment the most comfortable it can be.
That might mean getting your lighting on point, a comfy chair, or adequate breaks.
It can mean a lot of different things.
And everyone is unique! So you will need to find what works for you and your employer.
Personalizing Your Accommodations
No two people with ADHD are exactly alike, which means one-size-fits-all solutions won't work.
Start by identifying your unique challenges at work.
Think about the tasks that are hardest for you.
Is it staying organized? Keeping track of time?
All of the above?
Some examples of accommodations might include:
- Flexible Schedules: Adjusting your meeting schedules.
- Task Management Tools: Using apps or planners to keep track of tasks.
- Quiet Workspaces: Finding or creating a workspace where you can concentrate.
Collaborating with Administrators
It’s important to communicate your needs.
You can do this in the context of what helps you perform best and therefore what helps the students achieve.
You don't need to announce that it's because of your ADHD.
Here’s one way you could approach the conversation:
- Prepare: Pick one or two specific accommodations you believe would help you.
- Propose Solutions: Be ready to offer solutions for providing you with these supports.
- Follow-Up: Suggest practical solutions and be open to negotiation.
- Document: Set reminders in your calendar to follow-up. Create a document that you can refer back to each time and update with notes on the status of the requests.
It is okay to make these requests if you feel safe to do so.
That said, listen to your gut and do what feels right.
Join the Community
Want to connect with other like-minded educators?
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! ❤️
Just remember that like anything else in life, your needs will likely change.
It is okay to reassess and readjust what is, or isn't, working.
Key Takeaways
You want to learn about how ADHD shows up for you.
That way you know what kinds of supports you need.
Whether it is one from these lists, or not, keep going.
Keep trying and experimenting until you find what fits.
You can create your own ADHD self-accommodations at school!
For more tips on neurodivergent teacher accommodations, read the “Top 10 Essential Neurodivergent Teachers Accommodations” round-up!
