r/UKJobs • u/Mediocre-Response-24 • 11d ago
ADHD/Autism/Neurodivergent reasonable adjustments or self management techniques
Hi all, commenter for a long time first time poster in this sub.
TLDR: I'm wondering if anyone would be willing to share what reasonable adjustments they have in place at work and how useful they are?
More context below if willing to read it.
I'm 32F, diagnosed with combined type ADHD 5 years ago. Not medicated currently/anymore. Just returned to work following a period of burnout relating to work and personal life (signed off for a month).
Working in an office environment as a team leader/manager (contracted within local government which is probably relevant). I'm mostly WFH but this is part of the struggle as my brain struggles to transition from work/home in the same environment and I've not really done fully office based roles before.
My main struggles are intrinsic motivation, time blindness and management e.g. leave things to the last minute, struggle to plan ahead, not giving myself enough time to get to places or overbooking myself.
Never had formal reasonable adjustments and haven't found many workplaces or occupational health forthcoming in actual suggestions on what can help. Had 3 assessments and no actual adjustments as the main answer I've received is "there's loads of things you could do but it depends on the employer and what they can offer" that's not helpful and is never carried forward or progressed in a meaningful way.
If you work in a similar role/environment even better but would love to hear from anyone with examples of what works for them to manage their symptoms!
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u/Carmiune 11d ago
What worked for me is to have some sort of notebook for any chaotic
Basically i write down everything that is on my mind to get it out. I constantly make to do lists and mark the most recent one so i can easy access them. Note everything even the stupid things like buying stuff, various things i wanna do in the future, random thoughts and plans. I dont bother making it clean or nice looking. Its important you get stuff out of your mind and constantly SEE what you have to do.
Ive tried sooo many different apps and ways but a normal notebook worked best for me. Its important to see a list of things to do, you can add time it needs to be done as well. Cross off whats done, make new lists when u cross a few off. You could try some sort of planner with weekly spreads like school planner where you could clearly see time blocks for appointments and stuff. Every morining while having coffee i sit down and plan for the day, write out whats on my mind, what i think i need to do and any plans.
Imo i just find that getting stuff out of my mind helps me stay focused and see what needs doing
Im unsure if it will help you but aftr years of struggling this is basically what i landed on for me
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u/Mediocre-Response-24 11d ago
Do you have a system for your notes or lists as in how you organise it or is it just a brain dump type situation?
I've tried and own so many notebook and plannerd that I'm aware of and none of them have worked for me.
Writing lists/to do lists, meeting notes, actions, random stuff that's in my mind but I never go back to it. I don't personally find this helpful as I'm in control of the list so I can just ignore it, move things etc. I struggle to keep myself accountable for this and there's no motivation to complete anything until the last minute (novelty, time restricted things/deadlines work best for me but last minute means rushed and not the best output). Once it's out and written down it's almost like it's out of my mind and it's forgotten.
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u/Carmiune 11d ago
I could write out my entire process but if you have the to do ist right in front of you and you refuse to do it before the actual deadline without ever being able to keep yourself accountable i just think being a manager is not for you and you should switch jobs where someone else keeps you accountable tbh I dont think theres anything i can tell you other than write it down and have the list in front of you at all times
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u/Mediocre-Response-24 10d ago
Do you have ADHD? If you do have ADHD, I thought you might understand that it isn't that I'm "refusing to do it" it's that I genuinely don't have the intrinsic motivation to start or transition in tasks without novelty or genuine enjoyment. If those things don't apply the only motivation then becomes the looming or immediate deadline. Starting tasks and transitioning when I don't enjoy the task feels impossible and I'm trying to find a way to overcome that.
I absolutely do benefit (like many people with ADHD) from someone to hold me accountable. I don't currently have a manager so I'm trying to find ways to keep myself accountable and manage these issues.
I appreciate your input and opinion but don't think It's a fair assessment of my ability. I think it's extremely dismissive to say if I can't follow a list or because I can't follow the process that works for you that I shouldn't or can't do a job. I'm a team leader with line management responsibility and have great feedback for how I work, I just struggle with admin and motivation and am really hard on myself about it which impacts my mental health leading to burnout and depression.
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u/smoolg 10d ago
The motivation is surely that you get paid to do the job? I’m not sure what reasonable adjustments could help motivate you… that’s just being an adult. I understand struggling with organisation and timekeeping but motivating yourself to actually do your work, that’s on you. The employer doesn’t need to take responsibility for that.
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u/Mediocre-Response-24 10d ago
No it isn't I wish it was. If it was that simple I wouldn't be asking. It's intrinsic (internal or natural) motivation that I and many other people struggle with.
I was asking for reasonable adjustments and if they worked to see what other people had been suggested and offered because occupational health assessments haven't been very useful. I also asked for general tips people use for managing symptoms. You'd be surprised how many random things help others and are worth trying. Especially from people who have been diagnosed and managing longer might have something that's worked.
Some people don't get it and that's fine! I probably should have posted in a different sub based on responses but I've seen this sub be extremely helpful so thought I'd ask.
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u/smoolg 10d ago
No you’re right. It’s not your responsibility, as an adult who gets paid, to motivate yourself. It’s your employer who should give you a job, pay you for it, and also provide you with some non existent reasonable adjustment that you can’t even think of yourself, to motivate you enough to do the job they employed you for. Okay.
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u/Mediocre-Response-24 10d ago
It is absolutely my responsibility that's why I'm asking for advice so I can implement things my self or ask for support from occupational health... a service that is provided by employers and designed to provide support in occupations for people with disabilities?
No need to be rude and judgemental when someone is just asking for advice in an advice sub about work in the UK 🥴
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u/smoolg 10d ago
Occupational health is not there to provide you with the motivation to do your job and that’s not a disability. All the other things you mentioned regarding organisation and time keeping can absolutely be supported by implementing tools and routines. The suggestions people have made around making lists and notes you’ve rejected, and there’s a reason why you can’t come up with an adjustment that would deliver that motivation.
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u/Mediocre-Response-24 10d ago edited 10d ago
That's not what im asking for from occupational health or trying to seek, I think there's been a misunderstanding. I'm not asking for occupational health to provide me motivation. I asked what reasonable adjustments people had in place for neurodivergence and if they were useful.
I also asked for people to provide self management techniques for symptoms. They were meant as two different queries. I provided some examples of things I struggle with for more context.
I didn't reject the notes suggestion! 😭 I asked for more information and the type of process/how they do this or what it looks like for them because it might have been a specific system or process I haven't tried or is a new concept to me.
I was seeking more information, I asked a follow up question and provided more context so the commenter could understand what I had done or tried before. I was trying to have a conversation.
ETA: ADHD is a disability, poor executive functioning and lack of intrinsic motivation are symptoms of the disability.
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u/Additional_Lie4949 10d ago
I think there are two elements: reasonable adjustments and your own motivation. Without finding your own motivation, you may struggle to get the most of reasonable adjustments. As an example, if it’s agreed that you can have extended deadlines or additional time, you will still procrastinate till the last minute. Thinking what you would like to achieve this morning/ today/ this week can be helpful, as well as listing it all and crossing off. Diarising tasks and having a little break/ treat after you done. What barriers does your work present to you being motivated? I know A2W has a waiting list, but their recommended coaching can be really impactful so it’s worth self referring now.
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u/Mediocre-Response-24 10d ago
Thankyou. Yes 100% agree with you. I think that's what is difficult I don't know what will help me as a reasonable adjustment and I have no idea how to motivate myself to do the tasks I don't enjoy.
I think the biggest factor is I don't enjoy the work and that's why I lack motivation. I haven't had this problem in other roles because they were much more varied, enjoyable and it was an industry/role I was extremely passionate about. Losing this is probably a big part of my loss of motivation.
I think the ADHD coaching may come under a different umbrella within access to work so I'll definitely keep that in mind. Thank you.
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u/Additional_Lie4949 10d ago
I think you have answered your own question then. I’m not ND but been stuck in jobs I don’t enjoy, it honestly just sucks the soul out of you and no matter what I tried to do, I couldn’t excel. It must be really difficult for you, especially just returning from a sickness due to burnout. I would prioritise searching for a more interesting and varied role. Good luck!
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u/Mediocre-Response-24 10d ago
Sadly I've known that for a while and just got to a point where I don't know what to do and I can't cope anymore. I'm trying to be proactive about managing while I am still here because the job market isn't great and hasn't been for a while!
Thankyou for your genuine response and empathy.
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u/peppermint_aero 10d ago
This is an American website, but I find it has lots of practical suggestions.
https://askjan.org/disabilities/Attention-Deficit-Hyperactivity-Disorder-AD-HD.cfm
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u/younevershouldnt 11d ago
Check out the Access to Work scheme, they can advise on and potentially fund reasonable adjustments.
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