10 Reasonable ADHD Workplace Accommodations You Can Ask For

Individuals with ADHD may struggle to maintain focus, complete tasks on time, and effectively manage their work schedule. These challenges can make the workplace feel overwhelming. But with the right support and adjustments, individuals with ADHD can do well and succeed in their jobs.

Under the Americans with Disabilities Act (ADA) and similar global legislation, people living with AHDD have the right to reasonable accommodations in the workplace.

Here are 10 realistic, low-cost accommodations you can request today to transform your productivity.

 Noise-Canceling Headphones or Quiet Area

Audio overstimulation is a major focus-killer. Requesting the ability to wear noise-canceling headphones during "deep work" hours or asking to relocate your desk to a low-traffic area can significantly reduce the mental energy spent filtering out background noise.

2. Written Summaries of Verbal Instructions

ADHD often impacts working memory. If your manager gives you a list of tasks in a hallway conversation, it’s easy to lose the details. An accommodation could be as simple as: "I’d like to follow up our check-ins with a quick bulleted email to ensure I haven't missed any nuances."

3. Flexible Start and End Times

Many ADHD brains struggle with sleep inertia or have peak focus times that don't align with a strict 9-00 AM start. Requesting a flexible "window" (e.g., starting anywhere between 8:30 and 10:00 AM) can reduce the morning anxiety that often triggers a day of poor focus.

4. Recorded Meetings and Transcripts

Taking notes while actively listening is a high-level executive function task. By using tools like Zoom Transcripts or Fireflies, you can stay present in the meeting, knowing you can search the transcript later for specific deadlines or data points.

5. Micro-tasks with Intermediate Deadlines

Large projects can feel overwhelming, leading to procrastination. You can ask your manager to help you break down a 30-day project into weekly milestones. This creates the false sense of urgency that ADHD brains often require to stay engaged.

6. Dedicated "Focus Time" on Your Calendar

Frequent interruptions make it impossible for an individual with ADHD to reach a flow state. An accommodation can be a designated 2-hour focus time on your calendar where you are offline (no Slack, no calls) to focus solely on high-priority tasks.

7. Assistive Technology: Visual Timers

If "time blindness" is a struggle, you can request that the company provide or allow the use of visual timers or specialized productivity apps that help with time-blocking and task visualization.

8. Body Doubling Opportunities

"Body doubling" is the practice of working alongside someone else to stay on task. This can be an accommodation where you are paired with a "productivity partner" for certain tasks or allowed to use virtual body-doubling platforms during work hours.

9. Breaks and Time Management Strategies

People with ADHD may find it hard to manage their time and take breaks regularly. Employers can help by setting clear break times during the day. They can also provide tools, such as calendars or task lists, to help employees with ADHD stay organized and on track.

10. Remote Work Options

For many, the office is simply too stimulating. Requesting to work from home 2–3 days a week allows you to control your environment entirely, from the lighting and temperature to the lack of drive-by interruptions from coworkers.

How to Ask Without the Awkwardness

You do not necessarily have to disclose your full medical history to get help. Focus the conversation on performance rather than disability.

Try this script:

Key Takeaway

Accommodations aren't "special treatment"; they are tools. An ADHD professional needs an environment that supports executive function.