Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects around 1 in 20 Australians. It is characterised by difficulties with:
- maintaining focus,
- managing time,
- staying organised,
- and more.
These characteristics do not necessarily mean that ADHD is a barrier to success in the workforce. By identifying and harnessing their unique strengths, a person with ADHD can find a fulfilling career that aligns with their skills, interests and abilities.
What are the characteristics of ADHD-friendly jobs?
The best jobs for people with ADHD include characteristics that make everyday work more manageable and enjoyable. These include but are not limited to:
Varied and dynamic tasks
ADHD-friendly jobs are those that offer a range of tasks or activities. This variety is helpful as it provides more stimulation and can prevent boredom. When people with ADHD become disinterested in their work – for example, because some people with ADHD can struggle with repetitive work – it is common that they are less able to continue performing the work efficiently and more likely to divert their attention to something more engaging.
Flexible work environment
As ‘ADHD brains tend to enjoy novelty and spontaneity’, individuals with ADHD tend to thrive in a flexible work environment that allows them to adapt their work routines to suit their individual needs. Whether it be through adjusting their hours or having a more flexible work environment, flexibility where needed can help to support people with ADHD to work in a way that suits them best.
Hands-on work
ADHD-friendly jobs are those that involve physical activity or tasks with hands-on work as this can help individuals channel their energy and improve their focus. Hands-on work is an effective way of keeping those with ADHD stimulated as it allows them to physically see their progress.
Creative and problem-solving activities
Careers that require innovation and problem-solving provide opportunities for those with ADHD to use their often divergent and creative thinking skills. Empowering employees with ADHD to take on tasks that utilise their strength in out-of-the-box thinking will help them to build confidence in the workplace as they are continually making useful contributions, leading to greater job satisfaction and fulfillment.
What are the most common jobs for people with ADHD?
People with ADHD tend to gravitate towards professions that leverage their strengths and preferences. While each individual with ADHD is different – and employees with ADHD can be found across all industries – some common ADHD career choices include:
Creative professions
Creative professions such as design, writing or music can be great for people with ADHD as it allows them to demonstrate their out-of-the-box thinking and lean into their ability to generate real-world creative achievements. Working in areas that work to the natural skills of people with ADHD can lead to greater job satisfaction.
Sales and marketing
Careers in sales and marketing involve not only creative thinking and a variety of day-to-day tasks but also constant interaction with others, which can help keep those with ADHD stimulated.
Emergency services
Fast-paced jobs that require employees to be on the move constantly are well-suited to those with ADHD as they lean into the preference for varied and dynamic tasks. Roles that involve high adrenaline, such as paramedicine or firefighting, can play into the strengths of some people with ADHD who thrive in those environments.
Active professions
Jobs that involve a physical element, such as sports coaching, personal training or manual labour, can provide those with ADHD an outlet for their excess energy. Active careers also have the benefit of keeping the ADHD brain focused and attentive.
Entrepreneurship or freelancing
The flexibility and autonomy of self-employment can be highly beneficial for someone with ADHD. Becoming an entrepreneur or freelancer allows for the customisation of work routines, the ability to choose which tasks to focus on and the freedom to outsource anything they would prefer not to do themselves.
Technology & IT
Roles in the IT and technology industry require employees to utilise their problem-solving skills and continuously expand their learning. The dynamic nature of the field offers ongoing challenges and opportunities for growth, which enable those with ADHD to thrive.
What are some workplace challenges people who have ADHD may experience?
Those with ADHD can experience challenges in certain aspects of their job as a result of their neurodivergent traits. While everyone has different strengths and areas for improvement, some common workplace challenges faced by individuals, and ways to overcome them, with ADHD include:
Time management and organisation
Individuals with ADHD often experience difficulties with time management, prioritising tasks, meeting deadlines and staying organised. Strategies such as using calendars to visualise deadlines, setting reminders and breaking tasks into manageable steps can help to mitigate these challenges.
Attention and focus issues
Maintaining focus, sustaining attention and avoiding distractions can be particularly tricky for those with ADHD. Creating a distraction-free work environment, utilising time-blocking techniques to complete tasks and employing focus-enhancing tools such as noise-cancelling headphones can help improve concentration and output.
Difficulty with executive functioning
Executive functioning which encompasses planning, problem-solving and decision-making skills can be a significant obstacle for those with ADHD. Designing structured routines, methodically working through complex tasks and utilising task management tools are helpful ways to assist with executive functioning issues.
Social and interpersonal difficulties
Someone who has ADHD may find social interaction and interpersonal relationships in the workplace tough to navigate at times. This can lead to issues with communication, teamwork and maintaining professional relationships. Practising active listening and setting clear boundaries and expectations can help those with ADHD handle their job’s social and interpersonal demands more effectively.
What are the best jobs for someone with ADHD?
Potential jobs that may align with the needs of people with ADHD commonly include:
Teaching and tutoring
Roles in education offer people with ADHD the opportunity to leverage their communication skills and creative approach to supporting students through their learning. With each day differing from the last, people with ADHD may find teaching or tutoring to be a fulfilling career path that aligns with their strengths.
Counselling and therapy
Careers in counselling or therapy enable people with ADHD to make a difference in others’ lives with their empathy and listening skills. This career path also offers a platform for those with ADHD to utilise their divergent thinking to offer their clients a fresh perspective on the issues they’re struggling with.
Event planning and PR
Jobs in event planning and PR involve endless multitasking and provide opportunities for people with ADHD to be creative and utilise their attention to detail. A fast-paced role in these industries is likely to be suitable for individuals with ADHD who thrive in dynamic environments.
Healthcare and nursing
The healthcare sector offers its employees the ability to make a meaningful impact and provides an environment that is both structured and varied. As individuals with ADHD require both structure and variety to remain engaged at work, they have the potential to thrive in a role within this sector.
Trades and manual labour
Physical work that involves hands-on tasks provides a great energy outlet for people with ADHD. As these workers – such as labourers, plumbers, electricians, painters and mechanics – see tasks through from start to finish, they can also be motivated by the idea of a finished product or a solved problem. This was the case for WISE customer, Cameron, a young man living with ADHD and an intellectual disability who now works as a landscaper.
Emergency services
Firefighters and paramedics are some of the professions in emergency services that may be suitable for people with ADHD. Although these jobs can be stressful, they are also highly stimulating and provide constant excitement, meaning that individuals with ADHD can thrive in these roles.
IT and programming
Often, people with ADHD enjoy work that enables them to flex their problem-solving skills. Jobs in IT and programming require strong analytical and technical skills, making them ideal for those with ADHD who are interested in this area.
Coaching and sports-related careers
Careers involving sports combine physical activity with an industry many people with ADHD are interested in. Similar to other active jobs, sports-related careers allow those with ADHD to channel their energy, with the added benefit of social interaction to keep the work stimulating.
What are the worst jobs for people with ADHD?
Given the challenges that people with ADHD commonly experience in the workplace, certain industries or types of jobs may be less suitable for those with ADHD than others. However, it is important to note that every person with ADHD is different, and you should explore career options that align with your specific skills, interests and aspirations.
Jobs that are detail-oriented and repetitive
Due to their need for sustained focus on repetitive tasks, jobs such as accounting and bookkeeping, quality control, assembly line work, copy editing, and data entry may not be satisfying or stimulating for those with ADHD.
Jobs that are high-pressure and demanding
Individuals with ADHD can sometimes struggle with intense focus, multitasking and split-second decision-making. As a result, professions that require these – such as air traffic controllers, surgeons and day traders – may not be suitable for ADHD careers.
Jobs with little physical activity or movement
As those with ADHD tend to thrive in jobs that require some form of physical activity, they may find sitting at a desk all day quite challenging. If someone with ADHD were to pursue a traditionally desk-based profession, they might wish to add some physical activity to their work day with a standing desk or frequent breaks to stretch their legs.
Jobs with minimal room for creativity
People with ADHD thrive in environments that provide them with opportunities to exercise their creativity. Jobs that require things to be done in a certain way and therefore limit an individual’s ability to be creative – such as clerical jobs, data analysis, security, banking, or call centre work – may not be particularly well-suited to those with ADHD.
How to find a job if you have ADHD
Everyone with ADHD has different strengths, weaknesses and preferences and finding a job that best suits you can be an involved process. Here are some simple steps to take to help you find and obtain a suitable ADHD job:
Identifying strengths and interests
Reflecting on personal strengths, skills, and interests is the first step. This will help you determine potential ADHD career options, and increasing your self-awareness will also make the job search process easier.
Seek supportive work environments
Looking for workplaces that promote flexibility, open communication and accommodations for the challenges you may face as someone with ADHD is incredibly important. A supportive work environment will help you achieve your potential as an employee and also make the workplace more enjoyable to be a part of.
Communicate your needs
Once employed, it is crucial to communicate openly with your colleagues and supervisors about your specific needs as a person with ADHD. It can be daunting to discuss these things, but it will mean that accommodations can be made and strategies put in place to support you.
Use a leading NFP disability employment provider like WISE
A disability employment provider is perfectly equipped to assist you in discovering your ADHD career path and guiding you towards it. At WISE, we specialise in finding employment for job seekers with illnesses or disabilities – like ADHD – or those who are otherwise struggling to find work (such as young people, mature age men and women, workers who have been made redundant or those who have gaps in their work history).
Helping people with ADHD find employment
Although ADHD may present challenges in the workplace, you can find success and fulfilment in jobs that align with your strengths and preferences. WISE Employment exists to support you in finding suitable employment with a range of services.
These include coaching, tailored employment plans, post-placement support, occupational rehabilitation, accredited training packages via WISE Training Services, and other programs specifically for those with disabilities to help them find and remain in work. We can also assist across the Australian Government’s Workforce Australia and Inclusive Employment Australia programs.
With our access to government-funded support and subsidies, we can help you put your best foot forward and find a job that works for you.
Let WISE help you unlock your full potential and achieve career success. Register as a job seeker, or get in touch with your nearest WISE office.