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Key points
- Start by identifying your challenges and what has helped you succeed in the past.
- Consider making changes to your physical office environment.
- Uninterrupted "off" work time and more frequent check-ins can increase focus and accountability.
Many aspects of the legal profession can challenge the ADHD brain, from competing priorities to tight deadlines and quick turnarounds. But simple changes can often help even the most overwhelmed attorneys. While some work accommodations may require disclosing your diagnosis, others can be made without disclosure.
Identify Your Challenges and Needs
First, identify the pain points in your job, including the types of tasks, interactions, or assignments you often struggle with. Try to suspend shame or embarrassment and take an objective look at your performance.
Consider the times you were successful in the past. What made you feel motivated and focused? Think about your circadian rhythm (i.e., the times of day you work best), sensory needs (i.e., the noise level and environment you prefer), and learning and processing modalities (your preferred method for receiving instructions or learning something new).
Physical Environment
There may be some quick and easy changes that you can make to your office environment right away. If you are sensitive to light, try using a desk lamp instead of fluorescent lighting. If you are sensitive to noise, try relocating your office to a quieter area or using noise-canceling headphones or a sound machine. If you need to be around other people to stay motivated, relocate your office to a busier area, try a co-working space, or work next to a colleague in a conference room. If you prefer background noise, experiment with different types of music or sounds.
Maintain Focus With 'Do Not Disturb' Times
Many attorneys with ADHD struggle to stay focused on a task while urgent emails flood their inboxes. You likely need to be reachable at all times, which can feel overwhelming. Consider the longest amount of time you can go before responding to an email. Even if it is only 15 minutes, put "do not disturb" on your calendar for that time. Work out an acceptable system with your supervisor for true emergencies. Request permission to close your office door or work remotely during these times. Take a quick break to check your email for anything urgent. If you hit a wall, try switching up your environment by working somewhere else.
Understanding Instructions
Another common challenge for attorneys with ADHD is processing information quickly and efficiently, especially as the task demands increase. If verbal instructions are challenging, request permission to use audio recordings. Ask for written instructions (talk-to-text apps can make that easier for superiors) or if you can repeat back instructions to check for understanding. Find out your supervisor's preferred method for asking follow-up questions. Rely on agendas and minutes as much as possible.
Time Management
Prioritizing competing deadlines and consistently working on less urgent assignments is another challenge. Many attorneys are used to adrenaline fueling their motivation when there are tight deadlines but struggle to complete less urgent tasks. It can help to have more frequent check-ins with your supervisor (in person or via phone or email) to discuss expectations and increase accountability. Ask for assistance with prioritization or to confirm your current priority list. Assistive technology, like timers, apps, and calendars, can help by providing reminders, prompts, and time management assistance. Create checklists to review each morning before you start work and to review as you prepare for the next day's work at the end of your workday.
ADHD/Executive Function Coaching
Perhaps the most useful work accommodation is the assistance of an ADHD/executive function coach. A coach can assess your specific executive functioning skill deficits and work collaboratively with you to experiment with different strategies. Unfortunately, because ADHD manifests so differently in people, there is no one-size-fits-all solution. Instead, it is crucial to figure out what works for your specific needs, strengths, and challenges to increase success and improve executive function at work.
To find a therapist, please visit the Psychology Today Therapy Directory.
References
To learn more about work accommodations, check out The Wavy Brain Podcast, Episode 010: How to Access the Job Accommodations Network.
