Traditional work environments aren’t always set up to support diverse ways of thinking and working.

So, how can neurodivergent people, such as those with ADHD, Autism or AuDHD, truly thrive at work?

I recently hosted a workshop titled “Thriving at Work: Neurodivergent Style.”

In it, we explored practical strategies for success, self-advocacy, and creating a work environment that supports neurodivergent needs.

Whether you’re looking for tips to manage time, build resilience, or communicate your needs effectively, this post will give you a taste of what we covered.

Understanding What You Need to Thrive

First things first: thriving at work isn’t just about hitting productivity targets or meeting deadlines.

It’s about feeling valued, finding purpose, and creating an environment that allows you to be yourself.

For neurodivergent individuals, this often means recognising your unique needs, strengths, and challenges.

Here are some essential steps to help you thrive

Build Self-Awareness

Understand what you need to succeed. Whether it’s a quieter workspace, flexible working hours, regular check-ins with your manager, or specific tools and supports, identifying your needs is the first step to thriving.

Develop Personal Systems

Find strategies that work for you, such as using visual reminders, time management apps, text-to-speech tools, or a self-soothe kit for those moments when you feel overwhelmed.

Self-Advocacy

Learn how to communicate your needs confidently. Practice setting boundaries and asking for the accommodations you need, even in environments that might not be perfectly suited to you.

Strategies for Thriving in Diverse Workspaces

During the workshop, we delved into practical strategies to help neurodivergent individuals manage their day-to-day challenges.

Here are some of the key takeaways:

Time Management Tips

Keep things simple and use what works for you. Break down tasks into smaller steps, set achievable goals, and use tools like calendars, reminders and other visual cues to stay organised.

Managing Sensory Needs

Create a sensory-friendly workspace by using noise-cancelling headphones, adjusting lighting, having regular breaks or designating a quiet space when needed.

Finding Your Tribe

Build connections with supportive colleagues, managers, or fellow neurodivergent individuals who understand your journey and can offer empathy and advice.

Navigating Challenges and Building Resilience

Every neurodivergent person faces unique challenges—whether it’s executive functioning difficulties, emotional regulation, communication challenges, or sensory sensitivities.

Recognising what is within your control and finding creative solutions to work around less flexible workplace settings can help you navigate these challenges with confidence.

Remember, you have strengths that make you uniquely capable: hyperfocus, creativity, empathy, and innovative thinking are just a few.

When you embrace these strengths, you’re more likely to thrive, no matter where you work!

Join a Workshop or Connect with Me for More Support

If you’re interested in learning more and diving deeper into these strategies, here are two ways to connect:

For Workplaces, Managers and Teams

I offer tailored workshops to teams and workplaces to build understanding, develop strategies, and create a more supportive environment for neurodivergent individuals.

Contact Me to Discuss a Tailored Workshop.

For Individuals

If you’d love to attend a public workshop online, submit an enquiry. When there is enough interest, I’ll host a live online session.

I also offer mentoring in and outside of the workplace to ADHD, AuDHD and Autistic individuals. You can book a complimentary 30-minute discovery call with me to learn more.

Final Thoughts

Thriving at work as a neurodivergent individual is about more than just adjusting to the environment—it’s about creating a work life that fits you.

By understanding your needs, developing your own systems, and advocating for yourself, you can build a work experience that is not only manageable but truly fulfilling.

Feel free to reach out if you’d like more information on how I can support you on this journey to thriving at work!

The post How to Thrive at Work as a Neurodivergent Individual appeared first on Janine Defontaine.

It’s crucial to have strategies in place to maintain your confidence, boundaries, and well-being.

Here are some practical tips to help you handle these situations effectively.

1. Empower Yourself Through Self-Education and Confidence

Knowledge is Power

Educate yourself thoroughly about ADHD and neurodivergence.

The more you understand your condition, the more confidently you can address misconceptions.

Being well-informed enables you to respond to invalidating comments with authority.

Personal Affirmations

Develop strong personal affirmations and self-belief. Remember, your experience is valid, regardless of others’ opinions.

Trust in your own understanding of your neurodivergence and remind yourself that you know your needs best.

2. Master Communication Strategies

Pick Your Battles Wisely

Not every situation requires a defence or explanation of your neurodivergence.

Choose when and with whom to discuss ADHD, Autism, or other conditions carefully. It’s okay to protect your energy by opting out of unnecessary explanations.

Simple Explanations

Equip yourself with clear, concise explanations about ADHD.

For example, you might say, “ADHD affects my ability to focus and manage time. It’s a real neurodevelopmental condition.”

These simple statements can help educate others without draining your energy.

Set and Maintain Firm Boundaries

Practice Boundary Setting

Establish boundaries about what you share and how you respond to invalidating comments.

You might use phrases like, “I prefer not to discuss this at work,” to protect your mental space.

Develop Exit Strategies

Have a few graceful exit strategies ready for conversations that become uncomfortable.

A simple “I need to focus on my work now” can allow you to disengage politely and maintain your boundaries.

4. Seek Allies and Build Support Networks

Find Supportive Colleagues

Identify colleagues who are more understanding or supportive of neurodivergence.

Building relationships with these individuals can create a more positive work environment.

External Support

Look for support outside of the workplace, such as online forums, ADHD support groups, or trusted friends and family.

You could even work with an ADHD Coach or an external Mentor.

Having a safe space to share your experiences can be incredibly validating.

5. Manage the Emotional Impact

Build Emotional Resilience

Work on strategies to build emotional resilience, such as mindfulness practices, journaling, or speaking with a psychologist.

These tools can help you cope with the emotional impact of invalidation.

Prioritise Self-Care

Regular self-care is essential for managing stress and maintaining mental well-being.

Whether it’s a hobby, exercise, or relaxation techniques, ensure you’re taking time for yourself.

6. Document and Seek Professional Support

Document Negative Interactions

If you encounter particularly negative or discriminatory interactions, keep a record. Documentation can be useful if you need to address the issue with higher-ups or seek legal advice.

Consider Professional Support

If necessary, seek professional support, such as from your workplace Employee Assistance Program (EAP)—if they have one—a psychologist or ADHD coach to help you navigate these challenges and advocate for yourself in the workplace.

7. Plan for the Future

Career Goals and Development

Continue discussing your career goals and consider how you can navigate your current workplace while planning for a more supportive environment.

Keep seeking professional development opportunities that align with your needs and aspirations.

Sample Responses to Invalidation

Having simple, prepared responses can make it easier to handle invalidation. Here are a few examples:

• “ADHD is a condition that affects my attention and focus. It’s something I manage daily.”
• “Neurodivergence means that my brain works differently, affecting how I process information and handle tasks.”
• “Neurodivergence isn’t something I can control completely; it’s a part of how my brain works.”
• “Taking short breaks helps me reset my focus, which is important for managing my ADHD.”
• “ADHD isn’t just about being hyperactive; it also affects how I manage time and process information.”

How to Exit Conversations Calmly

Sometimes, it’s best to simply step away from a conversation.

Here are some ways to do so politely:

Direct and Polite:

• “I appreciate your interest, but I need to get back to work now.”
• “Thanks for the chat. I need to focus on my tasks now.”

Redirecting:

• “I think it’s best to keep this conversation focused on work. Let’s discuss something else.”
• “I’d prefer to talk about this later. Right now, I have to finish my work.”

Using Time as an Excuse:

• “I have a deadline to meet, so I need to get back to it.”
• “I have some tasks that need my attention right now. Let’s catch up later.”

Expressing Boundaries:

• “I find this topic a bit personal, and I’d rather not discuss it at work.”
• “This is important to me, but I prefer not to talk about it here. Thanks for understanding.”

Positive Affirmation

• “It’s great talking with you, but I have to get back to my tasks. Let’s chat later.”
• “I appreciate your understanding, but I need to focus now. Have a great day!”

Conclusion

Navigating the challenges of working with ADHD or other neurodivergences can be tough, especially when faced with invalidation.

By arming yourself with knowledge, communication strategies, and supportive networks, you can confidently manage these situations and thrive in your workplace.

Remember, your experience is valid, and there are tools and resources available to help you navigate these challenges.

The post Navigating Invalidation of ADHD and Neurodivergence in the Workplace: Practical Tips and Strategies appeared first on Janine Defontaine.