MANAGING ADHD IN THE WORKPLACE MICHAEL URAM MA

MANAGING ADHD IN THE WORKPLACE MICHAEL URAM MA, LMFT, LPCC URAMFAMILYTHERAPY. COM

WORKPLACE ISSUES • The symptoms of ADHD can create challenges for the adult in the workplace, just as they do for children in school. Some adults with ADHD have very successful careers. Others may struggle with a variety of challenges, including poor communication skills, distractibility, procrastination and difficulty managing complex projects. Seeking assistance from a career counselor, psychologist, social worker or other health care worker with career counseling training can be helpful in understanding and coping with ADHD on the job. Each individual with ADHD has a different set of challenges. Therefore, it is important to consider your unique picture, as you go about designing strategies, accommodations and modifications for the workplace. • http: //www. chadd. org/Understanding-ADHD/For-Adults/Workplace-Issues. aspx

PACE OF TOPICS • 7: 00 -7: 15 PM Introduction • 7: 15 -7: 20 PM Explanation of Workplace Issues and Pace of topics • 7: 20 -7: 40 PM Discussion of Diagnosis and Funny Video • 7: 40 -8: 05 PM Howto. ADHD Video and Discussion • 8: 05 -8: 30 PM Russell Barkley Video and Discussion • 8: 30 -845 PM More specific interventions for Work

IS IT IMPORTANT TO SEEK OUT A DIAGNOSIS? • Most adults report that having a diagnosis relieves them of the stress and fear that they were lazy, stupid, irresponsible or a loser. • By having a diagnosis, you recognize that there is a medical condition that interferes with your ability to achieve to your potential. • You are then able to seek out diagnosis specific treatments or accommodations at work. • You may be able to adjust your work environment to your strengths and weaknesses rather than try the same techniques that have not worked in the past, while keeping the methods that have worked.

7 EVERYDAY STRUGGLES WITH ADHD

I’M DIAGNOSED, BUT NOTHING THAT I’VE TRIED WORKS… • It is difficult to figure out what works for you. • It doesn’t have to be what works for someone else. • It matters more that you are dedicated to figuring out a plan and to continue trying until you have found a successful intervention. • You may not have started with a small goal. Starting with a big goal leads you to feel disappointed. • You may have other issues that are affecting your ability to succeed. • There is a high comorbidity with Depression, Anxiety, Learning Disorders…

COMORBIDITY RESEARCH • The National Comorbidity Survey Replication of US adults (aged 18– 44 years) identified 3199 cases of adult ADHD using a two-part diagnostic interview. 6 • Commonly reported comorbidities and their associated ORs included: 6 • Bipolar disorder (OR: 7. 4) • Social (OR: 4. 9) and specific (OR: 2. 8) phobia • Intermittent explosive disorder (OR: 3. 7) • Generalised anxiety disorder (OR: 3. 2) • Substance use disorder (alcohol/drugs) (OR: 3. 0) • Major depressive disorder (OR: 2. 7).

WATCH VIDEOS THAT ARE RELEVANT TO YOUR GOALS • Howto. ADHD is a somewhat new Youtube Channel that discusses ADHD in a fun and informative manner: ADHD Accomodations • Watch Russell Barkley summarize ADHD in a clear confident, sarcastic manner: ADHD at work Russell Barkley. Slides are available here: Russell Barkley Slides (start at 30) • At this point in the Presentation, most participants need to watch a video or two… • Let’s watch these two together, please ask questions at any time, I intend to stop the video often to discuss what they have said

JESSICA MCCABE HOWTOADHD

RUSSELL BARKLEY THE SCIENCE OF ADHD TREATMENT

EMOTIONAL REGULATION AT WORK • For adults with ADHD, it is reasonable to block out small chunks of time and breaks regularly. • Notice that you may be experiencing stronger emotions than others at work. • Check in with your coworkers about the intensity of your reaction. • It helps slow down an impulsive response and reason through the most effective actions to take. • Talk about emotions with the other people in your life, don’t ignore them, they come back intensely. • Identify emotions and come up with a plan to address them. • If you don’t, you will likely be exhausted most of the day, sitting at your computer, on your couch or on your bed…

IMPULSE CONTROL AT WORK • You are likely going to have strong urges to resist accomplishing your own goals, let alone your bosses. Here are some suggestions to deal with that drive to avoid the task: • When you are avoiding it, remind yourself of how much of a priority the task represents. • Prioritized behaviors that are in line with values that you care about will likely increase your motivation and you may have much more energy… • If you do the avoidance behavior, do it for an extended period of time, even when you are ready to get back to work, it will help you to understand how absurd it is to avoid doing something that you care about. • When the urge to do anything but the task happens, notice it and allow it to go away by postponing the distraction by one minute, and seeing if the urge subsides.

CHADD’S RECOMMENDATION S FROM: HTTP: //WWW. CHADD. ORG/UNDERSTANDINGADHD/FOR-ADULTS/WORKPLACE-ISSUES. ASPX

1. DISTRACTIBILITY. Problems with external distractibility (noises and movement in the surrounding environment) and internal distractibility (daydreams) can be the biggest challenge for adults with ADHD. The following strategies may help:

• Request a private office or quiet cubicle, or take work home or work when others are not in the office. • Use "white noise" earphones, classical music or other sounds to drown out office noises. • Work in unused space, such as a conference room, where distractions are few. • Route phone calls directly to voicemail, and respond to them at a set time every day. • Jot down ideas in a notebook to avoid interruption of the current task. • Keep a list of ideas that come to you during meetings so that you can communicate more effectively. • Perform one task at a time. Do not start a new task until the current one is done.

2. Impulsivity. Adults with ADHD may struggle with impulsivity and temper outbursts in the workplace. Try the following strategies:

• Learn to use self-talk to monitor impulsive actions. • Work with a coach to role-play appropriate responses to frustrating situations. • Ask for regular, constructive feedback as a way of becoming more aware of how impulsivity might manifest in you. • Practice relaxation and meditation techniques. • Anticipate the problems that regularly trigger impulsive reactions and develop routines for coping with these situations.

3. Hyperactivity. Adults with the hyperactive presentation of ADHD often do better in jobs that allow a great deal of movement, such as sales, but if you have a sedentary job, the following strategies may help:

• Take intermittent breaks to do photocopying, go to the mailroom, or walk to the water fountain. • Take notes in meetings to prevent restlessness. • Move around, exercise, take a walk, or run up and down the stairs. • Bring lunch―instead of going out to buy it―so the lunch hour can be a time for exercise.

4. Poor Memory. Failing to remember deadlines and other responsibilities can antagonize coworkers, especially when working on a team. To improve memory, try the suggestions below:

• Use tape recording devices or take copious notes at meetings. • Write checklists for complicated tasks. • Use a bulletin board or computer reminder list for announcements and other memory triggers. • Learn how to use a day planner and keep it with you to keep track of tasks and events. • Write notes on sticky pads and put them in a highly visible place.

5. Boredom-blockouts. Because of their strong need for stimulation, some adults with ADHD become easily bored at work, especially with detailed paperwork and routine tasks. To prevent boredom, try the following tips:

• Set a timer to stay on task. • Break up long tasks into shorter ones. • Take breaks, drink water, get up and walk around. • Find a job with stimulating responsibilities and minimal routine tasks.

6. Time management difficulties. Managing time can be a big challenge for adults with ADHD. Here are some guidelines for improving time management skills:

• Use time-line charts to break large projects into smaller pieces, with step-by-step due dates. • Reward yourself for achieving each due date. • Use watch devices with alarms, buzzers, planners or computer planning software. • Program your computer to beep 5 minutes before every meeting on the calendar. • Avoid over-scheduling the day by overestimating how long each task or meeting will take.

7. Procrastination. Putting things off not only prevents completion of tasks, but also creates problems for others on the team. Here are some strategies for success:

• Break the task into small pieces, rewarding yourself along the way. (Rewards need not be grand; they might be a new CD, a long walk with your dog, dancing or whatever you enjoy. ) It may be helpful to have a coach or someone else to whom you can report and be accountable for achieving each piece of the task, until you learn to overcome your tendencies to procrastinate. See the National Resource Center's information on coaching for more information on how a coach can help. • Ask the supervisor to set a deadline for tasks. • Consider working on a team with a co-worker who manages time well.

8. Difficulty managing long-term projects. Managing complex or long-term projects may be the hardest organizational challenge for adults with ADHD. Managing projects requires a range of skills, including time management, organizing materials, tracking progress, and communicating accomplishments. Try the following guidelines:

• Break projects up into manageable parts, with rewards for completing each. • Strive to shorten the time allowed on a project to better utilize "sprinting abilities. " • Ask a coach to assist you in tolerating longer and longer projects, a bit at a time. • Find and partner with a co-worker who has good organizational skills. • Look for work that requires only short-term tasks.

9. Paperwork/details. The inability to find important papers, turn in reports and time sheets, and maintain a filing system can create the impression of carelessness. If paperwork is a significant part of the job, try these tips:

• Make it a rule to handle each piece of paper only once. • Ask an administrative assistant to handle detailed paperwork. • Keep only those papers that are currently in use; purge the rest. • Make filing more fun by color coding folders and using catchy labels.

l 0. Interpersonal/social skill issues. Individuals with ADHD may unintentionally offend co-workers by interrupting frequently, talking too much, being too blunt, or not listening well. If social skills are a challenge, try the following strategies:

• Ask others for feedback, especially if there is a history of problems with colleagues and supervisors. • Learn to pick up on social cues more readily. Some adults with ADHD have a hard time picking up nonverbal cues that they are angering a co-worker or supervisor. • Work with a coach to determine what types of settings often lead to interpersonal/social issues. • Seek a position with greater autonomy if working with others is challenging.

HAVE A TEAM • Ask a supportive friend, coworker or spouse to be your external monitor. • If you miss something, they may help you fix it before there is a consequence. • Talk to HR about options for adjusting your workplace to meet your needs.

CHADD CAN HELP • Read through the resources at CHADD: http: //www. chadd. org/Understanding. ADHD/For-Adults/Workplace-Issues. aspx • Call up CHADD and consult with an ADHD Professional • Look up CHADD’s Handouts: https: //www. additudemag. com/download/be-moreproductive-at-work/? src=embed_link

RESOURCES • “Executive Functions” What They are, How They Work, and Why They • Evolved by Russell A. Barkley Ph. D, ABPP, ABCN • website: russellbarkley. org • “The Smart but Scattered Guide to Success, How to Use Your Brain’s • Executive Skills to Keep Up, Stay Calm, and Get Organized at Work • and at Home”” by Peg Dawson, Ed. D and Richard Guare, Ph. D • website: smartbutscatteredkids. com • Bauer, I. M. , & Baumeister, R. F. (2011) Self-Regulatory Strength • For More Information on Michael, please visit: • Michaeluram. com