Adult ADHD at work — without burning out.

What ADHD costs at work — and where to intervene

The cost isn't usually output. It's the friction around output: starting, switching, finishing, communicating progress. The intervention points are surprisingly small.

• Starting

  Lower the activation energy: 10-minute first move, written first sentence, body-doubling sprint.

• Switching

  Protect 60–90 minute blocks. Batch meetings. Park context in writing before stopping.

• Finishing

  Define 'done' before you start. Set a finish ritual. Ship at 80%, polish later.

• Communicating

  Always send a 3-line follow-up after meetings. It saves you from reconstruction tax.

Disclosure & reasonable accommodations in Ireland

Under the Employment Equality Acts 1998–2015, employers must provide reasonable accommodations for disabilities — including ADHD where it substantially affects daily activities. The bar for "reasonable" is realistic: most adjustments cost almost nothing.

• Written follow-ups after verbal instructions or meetings.
• Flexible start time within a defined window.
• Quiet workspace, noise-cancelling headphones, or predictable focus hours.
• Larger tasks broken into milestones with brief check-ins.
• Time during the day for medical appointments related to ADHD treatment.

Disclosure is your choice. If you do disclose, ask in writing for specific adjustments rather than empathy. The clearer the ask, the easier the yes.

A simple ADHD-friendly work week

1. One protected focus block before meetings each day.
2. Two midweek reviews (Tuesday and Thursday) to recover from drift.
3. One task you actually finish per day, named in advance.
4. A wind-down after the last meeting — even ten minutes — to close loops.
5. One weekly retro: what worked, what didn't, no judgement.

Steady's focus sprints and weekly check-ins are designed to make this happen without willpower. See the daily tools.