Hello CADDAC Community,
I’m Brenda Logan, a counselling therapist and registered nurse, and I’d like to share my story with you. It's a story about living with ADHD and insomnia, about the challenges and triumphs, and the power of support and understanding.
My journey began in childhood, marked by a constant feeling of being out of sync. Like many girls of my generation, my struggles with ADHD were not recognized. The disorder was less understood, especially in females, and I grappled with a pervasive sense of disorganization and forgetfulness. School presented its own set of challenges - misplaced items, forgotten assignments, and an overwhelming feeling that my brain functioned differently. It was a silent, internal struggle, lacking a name or a clear path to understanding.
Entering college, the challenges of ADHD became more pronounced. Yet, it was during these formative years that the support of key individuals shone through. They provided encouragement and understanding, helping me navigate the complexities of higher education. Their belief in my abilities, coupled with my determination, propelled me through various obstacles. This journey through college was not just about acquiring knowledge; it was about building resilience and learning the value of perseverance and support.
I recognize that my journey through higher education was not just a result of hard work and determination but also a product of luck and privilege. The opportunity to pursue higher education is a privilege that not everyone has access to, and I am deeply aware of and grateful for the advantages it provided me. This awareness fuels my commitment to empathize with and support others from diverse backgrounds and circumstances.
The turning point in understanding my ADHD came unexpectedly in my 50s. While attending a professional training session on ADHD, I experienced a moment of profound self-recognition. The struggles described were not just clinical observations but mirrored my experiences. This revelation opened the door to a world of understanding and treatment options. It marked the beginning of a new chapter, where my condition had a name and a path towards management.
Since beginning my treatment for ADHD, the most impactful change has been my ability to be truly present. I can connect with people on a deeper level, track conversations, and experience a sense of calm I had never known before. The constant 'hamster wheel' of restlessness in my chest has quieted, allowing me to engage with the world in a more meaningful and grounded way.
Parallel to my journey with ADHD was my struggle with chronic insomnia. For years, sleep eluded me, with bedtime procrastination and restless nights being constant companions. This struggle led me to explore Cognitive Behavioral Therapy for Insomnia (CBT-I). My pursuit of CBT-I training not only brought relief to my sleep issues but also revealed a significant overlap between insomnia and ADHD among my clients. This insight was pivotal, guiding me to integrate ADHD and sleep problems into my therapeutic focus.
My personal experiences with ADHD and insomnia have profoundly shaped my approach to therapy. I understand the frustrations and challenges of these conditions, and I strive to create a therapeutic space where my clients feel seen and understood. Empathy, grounded in shared experience, is the cornerstone of my practice. I believe in the transformative power of feeling validated and supported, and I aim to provide that to everyone who walks through my door.
My background in nursing has significantly influenced my counselling practice with a
multidisciplinary approach that allows me to see each client's situation through a comprehensive lens, considering the interconnectedness of mind, body, and spirit. I believe in treating the whole person, not just the symptoms, and this philosophy underpins every aspect of my work.
An important lesson I've learned through my journey is that it's never too late for treatment and to make positive changes, particularly for those in their 50s and beyond. Getting an ADHD diagnosis when I did, at this stage in life, felt like suddenly turning on a light in a dark room. It wasn't just surprising; it gave me a new sense of hope. This was a real eye-opener for me. I discovered that treatments that work aren't just for young people. Even in my 50s, there were options that could make a big difference. It was like finding out there was a key to a door I didn't even know was there.
Women like me, embarking on this path later in life, might face unique challenges. We might look back and wonder how our lives could have been different with earlier recognition and intervention. Yet, it's essential to recognize the strength and potential that lie in the present moment. The insights and understanding we gain now can lead to profound personal growth and a better quality of life.
My experience is a testament to this. Embarking on treatment in my 50s opened new doors to self-awareness, improved relationships, and a deeper connection with others. It allowed me to be more present, to listen and engage more fully. This journey taught me that change an growth are always possible, regardless of age.
So, to all women who are discovering their ADHD later in life, know this: you are not alone, andit's not too late. There is immense value in understanding yourself better now and using that knowledge to shape your future. The journey towards treatment and positive change can begin at any stage of life, bringing new opportunities for fulfillment and joy.
My journey with ADHD has been one of continuous learning and growth. It has taught me the importance of understanding, adaptation, and empathy, which has instilled a commitment to supporting individuals through their challenges, empowering them to transform these obstacles into opportunities for growth and fulfillment.
In sharing my experiences, I hope to enhance understanding and support for those with ADHD. Recognizing ADHD as a neurobiological condition rather than a personal or moral failing can shift the way we view it. This change can lead to less stigma and more self-kindness, helping us better understand our experiences. It paves the way for more effective help and more substantial efforts in advocacy and education. As a result, we can become more confident in asking for what we need and using our unique abilities. This empowers us to build more rewarding lives, turning challenges with ADHD into opportunities for personal growth and empowerment.
Thank you for allowing me to share a part of my journey with you. I hope my story can offer comfort, understanding, and a sense of shared experience to those navigating similar paths.
Take care of yourself (you’re worth it!),
Brenda
I’m writing this from a combination of both professional and personal experience. I was diagnosed with ADHD as an adult, my partner also has ADHD, and together we have two young children who have also been recently diagnosed with ADHD. I’m a registered social worker and counsellor who has been working with neurodivergent individuals and families for about 15 years. I often feel like I work, live, and breathe this topic.
Incorrect Beliefs About ADHD
Downplaying what ADHD is and the effects that it can have on someone’s life is risky. I think we have all heard some of the common assumptions and judgements about ADHD. It might sound like, “that can’t be ADHD, you don’t seem hyper”, “how can you have ADHD if you can focus while playing video games just fine”, “you don’t have ADHD, you are so successful - you have a stable job and are doing just fine”, or maybe “oh it’s such a fad that everyone thinks they have ADHD these days”. All of these statements contribute to the stigma and misunderstanding of this complex condition.
What ADHD Actually Is
ADHD is a neurodevelopmental disorder that is present during childhood (Franke et.al, 2018). There is some evidence that ADHD tends to run in families genetically, but we aren’t exactly sure how (Grimm et al., 2020). It is not something that happened because you ate too much sugar, it’s not because you watched too much tv, or because your parents were not parenting well. You also don’t need to be hyper to have ADHD.
ADHD affects all areas of life functioning due to struggles with executive functioning (Franke et.al, 2018). This means that neurologically the brain struggles with: completing tasks, staying focused on things that are difficult, switching from one task to another, regulating emotions, problem solving, being able to prioritize what needs to be done etc. These skills are needed in every aspect of our daily functioning at home, in relationships, at school, and in the workplace.
How Mental Health Can Be Affected
In my private counselling practice, as well as in my role with the health authority, I have seen countless people and families who have unnecessarily suffered because their ADHD was ignored, misunderstood, undiagnosed, or labelled in a negative way. These individuals and their families have often been suffering for years. I truly believe that receiving a proper assessment, diagnosis, and a supportive treatment approach can change the trajectory of someone’s life.
Many people feel that mental health diagnoses are just negative labels and then they avoid getting assessed or considering medication. There is absolutely stigma and judgements that are present with any mental health diagnosis. However, consider the alternative. What happens if ADHD goes undiagnosed and untreated?
Imagine you are trying your absolute best to make plans, follow through on those plans, work on life goals, maintain relationships, regulate your emotions, and despite your very best efforts you still fail. You fail at meeting your own and other’s goals. You feel like everyone around you can do things that are “simple”, yet those tasks aren’t so simple for you. Over time you might start to believe that there is something wrong with you, or you receive messages from others around you that you are “lazy”, “just need to try harder”, “just need to focus”, or “need to care more”. What if you really were caring and trying hard, but the daily struggles remained?
Even if you happen to be lucky and look like you have everything in life together, you probably have so much anxiety that it drives you to be a perfectionist and “over-achieving”. Yet, you still suffer because your brain is constantly spinning, you take on too much, and you are on the constant verge of emotional and physical burn out. I personally experienced this for decades.
These are the stories of so many people with ADHD. Not realizing you have ADHD, and not having a supportive treatment plan in place can contribute to depression, anxiety, low self-esteem, struggles at school and work, and fractured relationships. There is evidence that ADHD often goes alongside with substance use disorders, increased risk for violence and incarceration, depression, and anxiety (Franke et.al, 2018).
ADHD and Addiction
Mental health struggles and addiction go hand in hand. We know that people who struggle with ADHD have a higher chance of experiencing substance use addiction (French et al., 2023; Wilens et al., 2022). This is likely due to the brain’s need to seek out dopamine, which is one of the feel-good neurotransmitters in our brains. ADHD prevents the brain from accessing enough dopamine and therefore, people often seek substances or other unhealthy activities to feel good. In addition, people often use substances as a way to cope with stress, anxiety, depression, or trauma. These are all things that people with ADHD may experience because of not knowing how their brain works and the negative messages they receive from their environment.
What Should We Do?
I believe that early intervention is key. Once someone learns how their brain and body works, and realizes that their struggles aren’t their fault or because of lack of effort, it can be empowering. Mental health can then be supported in a positive way. Many people with ADHD thrive and have absolutely fulfilling lives.
Proper assessment, diagnosis, and supportive treatment can help those with ADHD to learn skills and strategies to manage daily life. These can all be protective factors against other mental health and addiction disorders.
There are evidence-based treatments for ADHD, and once the right unique approach is found for each individual, it can feel freeing. People describe that it feels like “a heavy load lifted off” of them, or they may find themselves saying “wow, is this how neurotypical people experience life, it’s so much less distressing?!”. Even if you are well into adulthood, it’s never too late to seek an assessment. If you don’t have ADHD yourself but one of your loved one does, seeking evidence-based information can be one of the best gifts you can provide them. You can be a part of creating a safe and supportive environment for those who need it most.
Grimm, O., Kranz, T.M., Reif, A. (2020). Genetics of ADHD: what should the clinician know? Current Psychiatry Reports, 22(18), https://doi.org/10.1007/s11920-020-1141-x
Franke, B., Michelini, G., Asherson, P., Banaschewski, T.. Bilbow, A., Buitelaar, J.K., Cormand, B., Faraone, S.V., Ginsberg, Y., Haavik, J., Kuntsi, J., Larsson, H., Lesch, K., Ramos-Quiroga, J.A., Rethelyi, J.M., Ribases, M., Reif, A. (2018). Live fast, die young? A review on the developmental trajectories of ADHD across the lifespan. European Neuropsychopharmacology, 28(10), 1059-1088.
French, B., Daley, D., Groom, M., & Cassidy. (2023). Risks associated with undiagnosed ADHD and/or Autism: A mixed-method systematic review. Journal of Attention Disorders, 27(12), 1393-1410.
Timothy, E.W., Woodward, D.W., Ko, J.D., Berger, A.F., Burke, C., & Yule, A.M. (2022). The impact of pharmacotherapy of childhood-onset psychiatric disorders on the development of substance use disorders. Journal of Child and Adolescent Psychopharmacology, 32(4), 200-214.
As early as I can remember I never really felt like I fit in, like I was somehow different from my peers.
I never understood why things seemed to come easily to others, but never to me. From time management and emotional regulation, to my messy room, I struggled with all of it.
What was wrong with me?!?!
As a teen, my struggles with mental illness started to make things more complicated and I had to work even harder to try to keep up with life in general. I turned to drugs and alcohol at a young age to cope with the chaos churning inside of me. The partying continued my whole life, throughout college, while building a career, growing a family, etc.
Despite all this, I managed to build an amazing life with my husband, our kids, and animals. I had a good career I was proud of and, on the surface, looked like I was just a “normal” 30-something adult with her ducks in a row. On the inside, however, I felt completely broken. I was drowning just trying to keep up with life, and struggling with a dependency on alcohol that I hid as best as I could.
My younger brother was diagnosed with ADHD in early 2022, which is what initially triggered my curiosity, and when I started researching ADHD in women it BLEW my mind! I felt like suddenly it all made sense, which led to me booking an appointment with my doctor for an assessment ASAP.
Ultimately, at 36 years of age, I was diagnosed with ADHD, and made the decision to try medication to help manage my symptoms. I remember crying one of the first days I took it, for the first time in my life my mind was quiet! 36 years of constant chaos in my mind and it just stopped - WHOA!
I’d love to say that receiving this diagnosis was my happy ending, but unfortunately, it wasn’t quite like that for me.
At this point in my life, I was the unhealthiest I’d ever been - both mentally and physically. There was also the aspect of having lived the past 36 years unknowingly neurodiverse in a world not built for me that I needed to unpack and understand… which was obviously a lot.
A couple of months after my diagnosis I had a complete breakdown and needed to take a significant leave of absence from work. Everything I thought I knew about who I was, a life I’d spent trying to be like everyone else when I was anything but… it felt like I just completely shattered.
I started working heavily on myself and my recovery, learning tools to help stabilize my mental health, educating myself on ADHD and taking control of my physical health.
I began to learn who Danielle actually was and how to start to allow myself to be me - without the masking! I learned about my sensory sensitivities, stimming, triggers, and issues with my executive function. I addressed the negative beliefs I had about myself that were related to my ADHD, and began creating new, healthy narratives surrounding those.
Fast forward to now…
For me, being diagnosed with ADHD was the biggest blessing in disguise… sounds a little crazy, I know. It forced me to do HARD work on myself, and I wanted to give up so many times, but I’m so proud for sticking it out because in all the mess of rebuilding and recovery, I have found stability.
For the first time in my life, I can say I’m balanced, with a newfound inner peace, healthy head-to-toe, and I’m truly thriving! I’m learning to advocate for myself as well as others, and the importance of setting boundaries.
I’ve learned that I’m not like anyone else and I’m now proud of that! It’s also pretty freeing to wake up in the morning and just be me! I’m unique, talented, I work well under pressure and I’m incredibly creative. I also noticed I stopped drinking every day - I didn’t need it anymore to cope. Partly because of this, I managed to lose a bunch of weight and I’m able to think more clearly. I’m learning how to have a casual drink or two, and not binge until I’m wasted in an attempt to bury my demons.
I’ve found my purpose in advocacy, started a mental health apparel business and am working everyday to help others feel seen and heard. Parts of this journey were incredibly lonely, but if I can help just one person feel less alone or offer some piece of advice to aid someone on their own path, that will be enough for me.
I know I still have a lot of work ahead of me, learning new skills, and keeping myself stable, but I found Danielle - the real, quirky me! No masks, no boxes to fit in… just me, and THAT is pretty darn amazing!
When I was a child, I was often referred to as a daydreamer. I would often zone out or stare off into space. No one was concerned however, because I was always a strong student and did well with minimal effort. As I got older and things required studying, I would find it nearly impossible, I wasn’t able to focus long enough to get through one page, especially if the subject was of little interest to me. I was always an avid reader and could get through books with little issue if they had enough to hold my attention, so no one ever suspected ADHD given I was a very calm person.
Fast forward to my thirties, I was finding it increasingly difficult to focus on certain tasks, I would constantly fidget, forget laundry in the washer, cleaning was an insurmountable mountain that I couldn’t even convince myself to climb.
Being a nurse, I was in a particularly lucky circumstance where I was working with my family physician. She was already treating me for anxiety but had noticed my fidgeting at work. We scheduled an appointment and had a long discussion about my childhood, my daydreaming and focus and she looked and me and said “Kim, you have ADHD.” Whoa, ADHD, thinking back now this made a lot of sense and thinking back, can’t believe we missed it.
With my new diagnosis and a new prescription for Vyvanse I went on my merry way, hopeful that this would help me bring some order back into my everyday existence. That feeling was short lived as we discovered that the Vyvanse, regardless of the treatment I was already on for my anxiety, made it 10 times worse. I was having nightmares and could not sleep. That was the end of that hope. A few weeks after stopping Vyvanse we discovered I was pregnant and to my surprise, as my pregnancy progressed, I started to feel better. Things were a little easier and I was feeling good! This went on until my son was about 6 months old, then it all came flooding back with a vengeance!
Mom brain is REAL but throw ADHD in the mix and, what day is it again? What did I need in here? Where is my phone? Because of that, I made another appointment with my doctor. I never expected ADHD to get harder as I got older, but here I was, starting a new treatment with Intuniv and some tools to help me manage the day-to-day. As moms we tend to always put ourselves last, but I am now learning that I need to put some care into myself if I want to be able to care for my family. I am still working on ways to keep things going and be on top of everything going on, I am not perfect and not everything will work for me, but I am doing my best and that is enough for now.
"What’s the matter with me?"
I always felt different. I thought I was weird. I believed I thought differently than other people, and the things others seemed to do easily (like keep their house clean) were things I struggled with. However, there were some things that seemed to come easier to me than to other people.
When I was a little kid, I did not think about these differences so much. However, by the time I was in my 20’s, understanding why I struggled started to be more and more on my mind. I tried my best to fit in, to use strategies for looking after my home, not being late and to get organized, but I was unable to stick to them. What is wrong with me that I cannot follow a simple chore plan?
In university, I learned a lot of different theories to explain behaviour. I always struggled with reading and spelling. “Did I have a learning disability?” I wondered. I grew up in a family where there was alcoholism. Are my struggles the result of Fetal Alcohol Syndrome? I wasn’t about to ask my mother about her drinking during pregnancy, but I was pretty sure she likely did. Are the things I struggle with a result of a childhood with family disorganization and chaos, due to childhood trauma? Were these patterns because of an emotionally abusive relationship? So many theories and any of them – or all of them – were true to a certain point. Any of these could explain some of the struggles I had, however none of them felt like the right match.
As I got older, I experienced more anxiety and depression at different times. Was this the underlying cause of the emotional roller coaster that I am often riding? I really believed that anxiety and depression were more situational and at my core I was still a very happy-go-lucky person. I struggled with feeling like I did not fit in, afraid of rejection, feeling like a fraud…I had all sorts of ideas, plans and dreams, but could never seem to put them into action. “What’s the matter with me?” I would often ask myself. Why can’t I just get it together?
Then in February 2022, I attended a presentation at the family health team where I was working. The presentation was by a psychiatrist and was about diagnosing ADHD in primary care. Like many people, when I thought about ADHD, I pictured that 10-year-old boy that can’t sit still and is always getting into trouble. I had many clients/patients who had ADHD and I knew that influenced their lives, however I did not understand exactly how much, or in what ways. I did not address the ADHD or talk about it in any real way with clients/patients. I attended the presentation with an open mind looking for information that would help me to help my clients/patients. Instead, what I heard in the presentation was the psychiatrist describing me! What! She talked about how ADHD presents in girls and women, about inattentive ADHD and the role of hormones. I cannot describe the feeling I had by the end of the presentation, but I wanted desperately to learn more about ADHD.
I spent a lot of time over the next month or so reading about ADHD online and the more I read, the more excited I felt. I always thought that I had “some” ADHD, “some” traits or behaviors, but I was not ‘hyper’! It was shocking, revealing and affirming at the same time as I read about things that others with ADHD do, that I thought I was the only one who did them. The more I learned, the more I saw myself, it felt like it fit. I felt like I had found “my people”! I talked to my family doctor, and she was supportive and then, in Aug 2022, I was formally diagnosed with ADHD inattentive type. In the blink of an eye my whole life made sense!
Today, I understand myself and accept myself more than I ever have in my entire life. Today, I know that I am not weird, stupid, or lazy, that my brain is simply different and that is ok with me. Today, I have a passion to learn everything I can about ADHD and to share it wherever I can.
Those with ADHD have trouble staying focused long enough to complete boring or repetitive tasks, or difficulty with getting started on tasks, managing time, and staying organized. Having a ‘gym buddy’ is known to encourage people to visit the gym and stick to an exercise routine, but can working alongside a ‘body double’ increase one’s productivity both at work and at home?
When someone with ADHD works on tasks or chores alongside another person, this is a practice called “body doubling”. The body double’s job is to help anchor the person with ADHD to the present moment, reducing the risk of distraction and holding them accountable to their task. Two or more people can also work on tasks together on video chat, known as virtual body doubling.
The person you choose to act as your body double should be committed to helping you complete your work, not distracting you with conversation or anything else. Choose someone who usually makes you feel comfortable and safe, and who can encourage you when necessary.
Although there isn’t much formal research to prove the effectiveness of body doubling, it can help ADHDers boost productivity, reduce distraction, increase focus, and improve motivation. More benefits can include:
Introducing body doubling can help ADHD employees feel like they are part of a team and that they have the support of their colleagues. It can help both neurodivergent and neurotypical employees stay focused, motivated and engaged. It can also be a great way to connect with colleagues and build relationships!
Here’s how to establish a body doubling program in the workplace:
1. Start by educating your team about body doubling. Explain what it is, how it works, and why it can be beneficial. You can do this via email, a team meeting, or even a blog post on your company website.
2. Create a dedicated body doubling area in your workplace, such as a quiet corner of the office, or an online space where employees can connect via Zoom, Teams or Google Meet.
3. Encourage your employees to pair up by creating a list of those who are interested in body doubling, or set up a system where employees can sign up for a partner. Not everyone will be comfortable with body doubling, make sure to let employees know that they don’t have to participate if they don’t want to.
4. Track the results of your body doubling program in order to see how it benefits your employees and workplace as a whole. You can do this by setting up an online survey or setting up an anonymous feedback box in an employee common area.
Takeaways
Body doubling can help foster a more positive and supportive work environment. When employees feel like they're part of a team and that they have the support of their colleagues, it can help them feel more motivated and engaged in their work -- leading to a more productive and enjoyable work experience for everyone.
If you're interested in working with CADDAC to educate your workplace about ADHD, fill out our presentation request form!
A suitable working environment can make a huge difference for someone with ADHD. When a person with ADHD leaves a job, they often mention a lack of support from their employer as the main reason why they decide to move on. Managing an employee with ADHD can be very rewarding, provided that time and effort is taken to understand how the disorder impacts the employee and their responsibilities at work.
Here are some of the most common FAQs about ADHD and the workplace.
Q: What is ADHD?
A: Attention-deficit hyperactivity disorder (ADHD) is the most common neurodevelopmental disorder in children and adults, affecting 3-5% of adults and 5-9% of children or 1.8 million Canadians (Riegler et al. 2017, statistics Canada, 2022).
While core ADHD symptoms include hyperactivity, impulsivity, and attention dysregulation; hyperactivity and impulsivity may be less externalized in those diagnosed with ADHD inattentive subtype. ADHD is also known to impair executive functions (EF). Executive functions refer to a range of higher-level skills critical for successful functioning in everyday life, such as planning, organizing, time management, working memory, processing speed, task initiation, emotional regulation, and self-awareness (Gair et al., 2020). Executive functions impact one’s ability to meet deadlines, plan and organize, problem solve, follow instructions, start, and complete a task, and manage emotional outbursts (Villines, 2021).
ADHD is a chronic condition; only 15% of children with ADHD show remission of symptomatic and functional impairment in adulthood (World Federation Guide, 2019). ADHD is highly heritable with rates between 70-90%, meaning if a parent has ADHD, it is highly likely their children will also have ADHD (Faraone and Larsson 2018).
ADHD impacts all areas of a person’s life. Untreated ADHD can lead to devastating consequences over the course of a person’s life. Children are at risk for accidental injuries, educational underachievement, and difficulties with socializing, while adolescents are at risk for early-onset substance use, delinquency, and teenage pregnancy (CADDAC, CADDRA, CanReach, 2022). Many adults fail to reach their full potential, with studies showing increased risk for substance use disorders, accidental injuries, unemployment, gambling, low quality of life, suicide, and premature death (CADDAC, CADDRA, CanReach, 2022).
Q: What are some of the most common ways ADHD appears in the workplace?
A: How ADHD impacts job performance depends on many factors – the type and severity of symptoms, the suitability of the job to the employee’s strengths, and how successfully the employee uses strategies to offset any of their weaknesses. Here are a few of the most common ways that ADHD shows up at work:
Read more at https://caddac.ca/wp-content/uploads/Workplace-accomodations-Chart-FINAL.pdf
Q: Should I disclose my ADHD diagnosis at my job?
A: This is a very personal decision and remains a controversial topic. Disclosing your ADHD to those who may not understand the condition could lead to your being viewed negatively, since stigma and misunderstandings about ADHD still exist. On the other hand, if your employer is open to discussing the implementation of accommodations, but requires a reason that they are required, disclosing your ADHD could be very beneficial.
Your employer will need to understand ADHD as a medical condition with symptoms that can impact job performance, both positively and negatively. Providing personal examples of how your ADHD impacts you would be beneficial.
An alternative approach to full immediate disclosure could be to initially meet with your supervisor to request certain adjustments in your work environment that you feel will make you more productive. Work your request from an angle of strength, using positive statements like “I work best in an environment with fewer distractions. More frequent check-ins would help me to stay on track and get those large reports to you on time.” Or try, “I am at my peak efficiency in the early morning when the office is quiet. I was wondering if we could schedule my tasks in order to take advantage of my peak productivity.” Don’t call these “accommodations” unless you have decided to formally disclose. Frame these difficulties in terms of solution-oriented goals.
If you do decide to disclose and receive immediate resistance, you may wish to gently point out to your employer that ADHD is considered a disability by Human Rights Commissions. Although at this point of the discussion, things should be kept as amiable as possible.
Q: I need more support at work. How should I request accommodations?
A: Some adults may feel very uncomfortable requesting any type of special consideration. They may feel that they will be viewed as incompetent or making excuses. They may worry that coworkers may resent them for receiving special treatment. But viewing accommodations as a means to your becoming more productive and ultimately a better employee would be a better way for both you and your employer to view these requests. Before requesting accommodations, take some time to think about:
Q: What are some reasonable accommodations I can request at my workplace?
A: Adults with ADHD will differ in the type and quantity of accommodations required. A process of trial and error may be required to discover the best possible options since ADHD symptoms are very individual. It is important to note that in some cases, just a few simple strategies and accommodations may significantly increase both job performance and job satisfaction. A few examples of reasonable workplace accommodations include:
Read more: https://caddac.ca/wp-content/uploads/Workplace-accomodations-Chart-FINAL.pdf
Q: I work from home, how can I stay focused?
A: While working from home, impairments that may have been under control in a structured workplace environment will likely resurface. Inattention, distractibility, hyper focusing and procrastination, difficulty with time-management and organization will probably become more of an issue. Once you understand what could be causing an issue, try putting some of these strategies in place:
Read more: https://caddac.ca/wp-content/uploads/Working-From-Home-with-ADHD-Tips-and-Strategies-2.pdf
If you're interested in working with CADDAC to educate your workplace about ADHD, fill out our presentation request form!
Learning I had ADHD liberated me. I know. That probably doesn’t make sense to you. Please, allow me to explain…
I have been a square peg, contorting myself mercilessly, trying to fit into the round hole of societal expectations my entire life. As a young child, I was unable to colour inside the lines. Upon reflection, this feels like the perfect metaphor for my life. Why could I never stay inside the lines? What was it about me that just never really fit anywhere?
I assumed it was because I was creative. I grew up in rural Saskatchewan with only one sibling. In most of my childhood memories, I am playing alone. My family did not have a lot of disposable income as every penny was reinvested into the farm. New toys were a luxury reserved for Christmases and birthdays. So, I learned to play with what was around me. I animated the mundane and assigned characters to each of my pencil crayons. I could play for hours by myself with whatever rocks and sticks were lying around and never get bored. But when my mother came to check on the progress I had made “cleaning my room,” she was always dismayed at how much messier it was than when she first assigned the task.
And I was a messy child. I talked non-stop. I was emotional. I was clumsy. I struggled to keep my concentration while practicing piano, even though my mother was a piano teacher. Most sessions ended in tears (mine and hers, I believe). I was decent at school, catching on to most concepts quickly. But I did not apply myself when it came to subjects I was not interested in.
Looking back now, I have dozens of memories that look different through the lens of a child who has ADHD. Like so many others who are diagnosed in their forties, there is both joy and pain attached to these memories. Viewing my childhood self through the lens of ADHD is like shining a light into some very dark corners. Everything is easier to see and distinguish, but there are some things you’d rather not see up close. So many encounters, core memories and experiences take on new meaning. I have newfound self-acceptance. Suddenly time blindness, a lack of organizational skills and poor emotion regulation are symptoms of executive dysfunction – the way neurodiversity expresses itself in folks with ADHD. Executive dysfunction feels very different from a profoundly flawed character, which is how I have viewed myself for years.
How much self-hatred could have been spared if I knew there was a name for what I was going through? What kind of coping strategies might I have learned to adapt to poor memory retention, emotional reactivity and overall disorganization? What would life look like if that little girl had been supported? Who might I be? What might I have accomplished by now?
For decades, I have struggled with finding balance in my life. I tend to over commit and over engage, and I have never understood why. I can often handle a lot of tasks and take on several projects simultaneously. Yet I have never understood when enough was enough or knew when to decline new commitments. A people pleaser to the core, I never knew when to say no. For years this led to periods of high output or production and periods of massive burnout. And I could never articulate to others why I needed to take on so much to stay focused. My loved ones would often say things like, “do you think you might taking on too much?” or “are you sure you can handle all that?” Instead of hearing those messages as love or support, I heard them as a direct criticism. “Why don’t you have any faith in me?” I thought. (If you have never heard of rejection sensitivity dysphoria, look it up. I assure you; it is very real for many of us with ADHD).
What I learned about myself after diagnosis, is that certain executive dysfunctions were at the root of this cycle of high productivity followed by extreme burnout. The reason my time management was not working was because despite organizing my days and accounting for nearly every hour of every day, I was not taking into consideration my propensity for time blindness. Time disappears on me. Regularly. I struggle to switch between tasks and Lord help me if I get distracted or pulled off course. It may take hours to return to a task that could have been finished in minutes because I completely lost track of what I was doing and began a new task instead. I also often struggle to activate. I knowingly take on too much because I have always felt that, provided I am already in motion, I will stay in motion. If I stop, however, I may never get going again.
Many people who are diagnosed at my age learn about their ADHD when their children are diagnosed. As ADHD is highly heritable, parents are often assessed to determine which tree the apple fell from. In my case, this was not what led to my discovery. Having had fibroids, endometriosis and hormone imbalances, I have not been blessed with my own biological children. Little did I know the impact that hormone imbalances played on ADHD and the severity its of symptoms. I sought answers when hormonal changes coupled with traumatic experiences combined to make previously masked ADHD symptoms completely unmanageable. Why could I no longer function properly? Why was I even more emotional than usual? What on earth was wrong with me?
As it is for many people, learning I have ADHD has been a blessing. I now have names for my symptoms. Like many others have already mentioned, I have endured far more painful labels … lazy, disorganized, messy, flaky, crybaby and so on. Of all the things I have been labelled, a person with ADHD is by far the least offensive. Now I have context. Now I have language. Now I know how to set my own and others’ expectations of me. Now … I am free. My ADHD diagnosis gave that to me.
David Martin (he/him) is a risk and cyber leader with a passion for writing about humanity, neurodiversity, and, more recently, generative ai.
David holds a degree in arts from the University of Toronto and is happily married with two children. He enjoys listening to music, playing guitar and piano and sharing insights and experiences through his writing. David also publishes his ai-generated art daily on https://instagram.com/papercutscafe.
At age 53, I received a diagnosis that would change my life: attention deficit hyperactivity disorder (ADHD). This revelation was surprising and transformative, shedding light on a lifetime of misunderstood experiences and behaviours.
Before my diagnosis, I went through life like a novel with missing pages, attempting to comprehend a story that seemed to leap over vital information to the storyline. I was often lost in my thoughts, and impulsivity was my frequent struggle. There are many stories I can tell that upon reflection were symptoms of my undiagnosed ADHD. I’ll share a few of these in my story below.
As a teenager, I fell behind on a project in Computer Science - writing a short program in BASIC. Instead of owning up my failure to complete the project to the teacher, I copied a friend's floppy disc (it was the 80s). The teacher caught me, and we were both held accountable for my actions.
My actions, often regrettable in hindsight, were even a mystery to me. This impulsivity, coupled with an inability to communicate my feelings effectively, strained my relationships and led to bouts of binge drinking in my youth.
In University, I had a big crush on a friend. When she showed affection for another guy, I ended the friendship altogether. The last time we spoke, she called to ask if I wanted to get together sometime,
I simply said, "No, I'm bored with that." I still don't know how I could have said something so hurtful, yet for years afterward, I thought we had just drifted apart, having forgotten the conversation entirely.
Professionally, my ADHD manifested as missed deadlines and forgotten deliverables. Despite my friendly demeanour and eagerness to please, my performance suffered. I was a serial starter, always excited about new projects but rarely seeing them through to completion. Financially, my impulsivity led to spontaneous purchases and unused memberships, further complicating my life.
For example, I must have signed up for new gym memberships at least 5 times between 30 and 45. In most cases, I signed up and visited the gym once and never returned until cancellation.
At work, I consistently received average to above-average scores on my performance. My ratings were often negatively influenced by the tasks and projects I forgot to complete. And yet, I still found myself promoted occasionally, eventually achieving the level of Director where I work today.
These achievements may have been due to my inherent abilities and willingness to work hard to solve problems. It may also have been my ability to successfully mask many of my symptoms of an ADHD diagnosis of which I had no knowledge.
The turning point came when my daughter was diagnosed with ADHD. She struggled in school, and as early as age 7, she often forgot to record assignments on the blackboard at school. She struggled to succeed in middle and high school and was highly anxious about homework and projects. While she found some relief, like me, through psychotherapy, it was not enough. She researched ADHD symptoms on her own, perhaps inspired by posts on social media about the condition.
Initially skeptical, I began recognizing my symptoms as I delved into my own research about the disorder. Through many books and online tests, this realization led me to seek a professional diagnosis.
To receive the assessment, I needed a referral from my family doctor and an initial investment of $500 of the $2500 fees from the clinic she recommended. I wasn't provided with an initial interview or intake for nearly 3 months and was at risk of losing my place and deposit if I wasn't available for that first interview.
The assessment process took nearly eight months and involved a series of appointments with psychologists, psychometry, and psychiatrists. Except for the initial interview and final diagnosis, each meeting was with someone different at the clinic.
I had to complete offline questionnaires, and my partner was also given questions to answer. The clinic asked for my school records to check for early signs of ADHD, but this paperwork was lost to time (and perhaps to ADHD). All of this work happened at the tail end of the height of the pandemic.
I was already suffering anxiety from the experience of COVID19, let alone the ADHD assessment process. But I made it through the assessment and in the end, was diagnosed with ADHD 'combined type.' I understand this classification has fallen out of favour in some circles, but I suppose it remains somewhat relevant.
My ADHD diagnosis was a relief, but it was also the beginning of a new journey. Treatment options included medication, management techniques, and psychotherapy. Having already explored psychotherapy and various management tools, I opted for medication. I started on a low dose of Vyvanse (Lisdexamfetamine), gradually increasing it until I found the right balance.
The impact of the treatment was profound. The constant 'noise' in my head quieted, and I became more focused and attentive. I had the energy to pursue a healthier lifestyle, resulting in significant weight loss and increased physical fitness.
Creatively, I was able to set and achieve goals, and my career began to flourish as my improved focus and productivity were noticed at work.
Since my diagnosis and treatment, my life has transformed in several significant ways.
My journey to an ADHD diagnosis was a long time coming. I feel like I missed out quite a bit in life. Still, on the other hand, the experiences I had with undiagnosed ADHD were unique and impactful to the direction my life has taken. Ultimately, it has led me to a place of understanding and acceptance. I've learned that it's never too late to seek help and that a diagnosis can be the first step towards a happier, more fulfilling life.
Having been through the assessment and diagnosis process, I encourage others to seek their diagnosis through professional channels. I also advocate at my workplace and personal life for those with this condition and seek new ways to live a happy and successful life with ADHD.
When it comes to nurturing a productive, motivated and happy workplace, a one-size-fits-all management style isn’t always the best route to take. For those with ADHD, a more thoughtful and customized approach might be required to help them thrive at your company. Here are a few ways you can accommodate your employee with ADHD and set them up for success.
Adjust the workplace environment
For those with ADHD, a suitable working environment can make a huge difference. An open-concept office space might work for a neurotypical employee, but someone with ADHD might require a quiet space with minimal distraction. Allowing the use of headphones, white or brown noise machines or sunglasses would also be helpful ways to help manage distractions. However, it’s important to note that what might help one person with ADHD won’t work for another. Just as each human being is unique, ADHD is unique in both symptoms and severity for each person.
Assign tasks based on their strengths
Acknowledging and supporting an employee with ADHD’s strengths will be very validating for them! Allowing them to focus on tasks that emphasize their strengths or interests will let them know they are considered a valuable contributor to your workplace, and have a positive effect on productivity and morale. Work with their symptoms, rather than against them.
Offer a flexible schedule
Time management and problems with sleep are common struggles for those with ADHD, so following a typical 9 to 5 schedule could be very difficult. Some employees might be more productive starting later in the afternoon and working late, whereas others might require frequent, structured breaks throughout the day. Offering flexible work hours to your employees with ADHD can help to regulate their energy levels, reduce the risk of work-related burnout and encourage productivity.
Put instructions and task details in writing
Those with ADHD struggle with executive dysfunction, meaning they can have a hard time with staying organized, time management, processing information, or remembering details of a project or conversation. Allowing them to take notes in meetings and providing thorough instructions in an email or to-do list will make sure important details won’t slip through the cracks. Be sure to include important due dates, timelines or step-by-step instructions for more laborious tasks.
Ask them directly!
Perhaps it goes without saying, but the best thing you can do is ask your employee with ADHD for their input before you make any changes to your workplace and management style. Spend some time getting to know them and take note of any behaviors or habits they struggle with in the workplace. Try not to minimize or brush off the symptoms the employee tells you – work together to brainstorm any possible solutions. After all, they know themselves better than anyone else and will know what accommodations would be most helpful!
Takeaways
As with all employees, over time you’ll begin to understand how each individual works and slowly identify their unique skills and talents. For an employee with ADHD, a bit more attention may be required to yield drastically better results. Taking the time to collaborate and find strategies that help them navigate any trouble spots they’re having in the workplace will make a lasting impact.
Click here for a list of ADHD Symptoms, Impairments and Accommodations in the Work Environment.
