ADHD job challenges Archives • Page 4 of 6 • Raz Coaching for ADHD
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Late, Careless & Unreliable? ADHD Problems

Late, Careless & Unreliable? ADHD Problems

ADHD Problems

ADHD impacts every area of a person’s life, affecting their attention, ability to sit still and self-control. It can also affect a person’s job and result in low productivity as well as a strained relationship with employers and colleagues. Here are some challenges that people with ADHD have on an on-going basis that affect their employment with a few tips on how to deal with them.

Lateness to work

Late to workPeople with ADHD have a distorted sense of time, which makes it appear like time is either too slow or too fast. This usually results in lateness to places such as work.  If you are trying to advance in your workplace there are several strategies to help you.

·      Get ready the night before

·      Set multiple alarms to remind you of the things you need to do every morning.

·      Establish a daily routine and stick to it

These simple things can help you get to work on time each morning.

High absenteeism

Most employers don’t have issues with workers missing a certain number of work days each year, but it can become an issue when it becomes excessive. For people with ADHD, it’s common to experience feelings of sickness and fatigue due to heightened sensitivity.

Be mindful of your health

·      Eat healthy

·      Track you sleep cycle

·      Use strategies for maintaining your mental health

Set monthly goals to review how often you’re absent from work, and make sure you reward yourself for pushing through the days you wanted to call in sick.

Frequent mistakes

Since people with ADHD tend to procrastinate often and arrive late to work, it’s not uncommon for them to experience anxiety and rush things to meet deadlines. Other times, they can get lost in thoughts and lose track of tasks while working, and in both instances, there’s a high tendency for mistakes to occur.  Most of the clients I work with when asked to proof read something can find their own mistakes.  Here are a few ways to  avoid frequent mistakes.

·      Take a deep breath and S L O W down when typing an email

·      Start a project early

Often just the start of a task will get you motivated and leave plenty of time for edits without the stress to get it done.

·      Break the project into smaller tasks

The perceived reduced level of work involved often can help with quality of your work.

·      Always finish with a self-mandatory final edit.

·      Use your resources

Ask a friend to check it over for mistakes before completing it.

·      Sticky notes

If you’re delivering the project via email, put a sticky note on screen to remind you to double check for mistakes before hitting the send button.

Hard time transitioning

Chances are good that while you’re working, you might experience distractions which could be a notification from your social media account, a colleague or happenings around and so on. Many people with ADHD find it hard, getting back their flow after being distracted, leading to wasted time.

Identify what is most important and takes the longest

I suggest that people tackle the most daunting tasks first that consumes the most time.

·      Create the space to make it happen.

·      Turn off your phone,

·      Put headphones on with music that motivates you,

·      Pick a time that is your most productive time of day,

·      Use a Do Not Disturb Great Things are Happening sign

I find the do not disturb sign can be a great cue for others to not break that focused time for you and can be motivating for others to go do great things too. I have even seen offices have a set time of day that is known as the quiet zone to get great things done.  Employees appreciate that dedicated uninterrupted time and it becomes “catchy” creating a great productive vibe.

Lack of dependability

People tend to have less confidence in other people who cannot turn in a project in good time or arrive late to work. Are there other reasons why you think others find it hard to depend on you? Write them down so you can work on them.

·      Write it down- todo lists really work!

·      Live up to your promise

·      Limit commitments

There are several ways through which you can become a dependable person, and the first is to own up when you fail to follow through on something. Live up to your promises. Do you over commit? So make sure you have sufficient time and energy before you promise to lend a helping hand to your colleague. Set a to-do list of what you need to do each day and be sure to include the commitments you’ve made. If you make a mistake or you’re unable to make good your word, accept the responsibility and offer to make it up to them.

Intentions are powerful

Just by making a conscious effort in all of the above-known issues that come up with ADHD can set the intention for change and improvement to follow. You have made it a priority, and just that act will help create positive changes that people will start to notice!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

Quick to the Wick?  ADHD and Emotions

Quick to the Wick?  ADHD and Emotions

Anger is an outward expression of frustration that is often linked to ADHD.

“This guy was being a complete idiot at work, not doing his job causing us all to fall behind on our project,  so I called him out on it and gave him a piece of my mind.  He deserved it and yet I am the one who got written up for being disruptive to the co-workers!“

Sound familiar?

Why do many people with ADHD see red so quickly and feel they “have to” react to a situation?

Anger Management and ADHD

Emotional dysregulation is a common association with ADHD, caused by Emotional Distress Syndrome, which is the cumulative effect of the neurological processing differences and behavioral changes associated with ADHD.

What?!   I will explain.

Emotional Dysregulation has a lot of negative effects on people. They tend to struggle with  impulsiveness, intenseness, disruptiveness and heightened emotions.     In addition, their social interactions with colleagues can be  filled with misunderstandings and miscommunications due to a reduced ability to self-regulate their actions, memory and attention issues related to ADHD.

Due to these Dysregulations, they are more likely to get overwhelmed or overexcited at little things in the workplace, and it can be difficult to refocus their attention away from the negative aspect of a situation. This is when they blow up and express anger, frustration, and become verbally aggressive often feeling shame.

I have not had a client who did not feel remorse after their uncontrollable outburst and want to look for ways to gain control over their over the top reactions.   The strain it puts on their relationships is real and they do not want to continue to over react in situations.

It’s a tough journey to control and change how a person responds to situations, but it is possible. The key is to respond rather than react to life stressors and here are some tips to gain that control.

How to Deal With Emotional Dysregulation at Work

Set an intention to respond

Responding rather than reacting sets an intention of how you are going to deal with a situation with thought.   Even a few seconds of deciding how you will respond can diffuse your potential for an emotional outbreak.

Create a plan

Creating a plan of how to respond to different situations at the workplace can also help you deal with emotional dysregulation. Write down your plans and review them before heading to work.  Some situations aren’t worth the trouble and it is ok to simply walk away from them.

Avoid over commitment

Do not over commit yourself to lots of job responsibilities.  You do not need to be the one taking on all the extra tasks at work.   Set a limit ahead of time of what is reasonable for you.

Take frequent breaks

When someone or something really pisses you off take a short walk even if it is for 5 minutes to regroup.    You could even find a quiet place to meditate during the work day.  Some offices are actually installing “quiet meditation rooms”.

A technique I have used with clients is called the box method. It works great for calming the mind down in many situations. It is a long used stress reducing technique used by Navy Seals.  It only takes 5 minutes and can be done at your own desk.

Step 1: inhale for 4 seconds and hold your breath  for 4 seconds
Step 2:  exhale your breath for 4 seconds and hold your lungs empty for 4 seconds
Repeat

Do not disturb

Many ADHD adults are hyper-focused on a task and distraction could lead to anger because transitioning from one activity to the other is usually tough. Therefore, it is vital to be clear on what to do to avoid being interrupted by your co-workers. You can choose to put up a “Do Not Disturb” sign on your door or use a headphone to avoid noise.

Regular exercise

Exercise is critical for adults with ADHD; it helps to improve mood and relieve stress. It doesn’t matter how much time you spend exercising, ensure that you do it regularly.

Go easy on yourself

Self-awareness is  very important when dealing with ADHD.  Once you understand your triggers and have a plan in place, you can manage  how you react to your stressors and triggers.

 Doctor Visit

Some times when you find yourself losing control and becoming too reactive at the workplace. It may be a sign that you need a change of medications. Visiting your doctor to get some medication changes could be all you need to reduce your emotional intensities.

Pick a few strategies to try and they may just help to blow out the wick before it gets started creating a better work experience for you!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

 

You Are Fired!

You Are Fired!

Tips To Keep From Getting Fired At Work When You Struggle With ADHD

At present, over nine million adults who are part of the United States workforce are living with ADHD which is a neurobehavioral condition that manifests in different forms.

ADHD & Getting FiredMany people with ADHD are unable to manage time, stay organized, pay attention, follow directions, sit still, complete assignments and get to work on time; and that is why many struggle with their job.

In fact, research has shown that 50 percent of adults living with ADHD are unable to maintain a full-time job and even when they do, they may get fired due to factors associated with executive functions skills.

However, there are many ways people with ADHD can cope and be successful at the jobs despite their struggles.

Own It

As a person living with ADHD, one thing you must do is to accept it and come to terms with how it affects your day to day life. Once you accept it, you can look for ways to help yourself to follow the daily routines time management and accountability structures.

Seek the help of a career coach

A career coach can help a person living with ADHD to make strategies and accommodations for their jobs. They offer accountability and guidance on difficulties you might encounter; a career coach helps you navigate through job situations that might be quite challenging.

De-clutter your work environment

By de-cluttering through organizational techniques you can work more efficiently and reduce distractions.  Time to get rid of those heaps and piles accumulating on your desk or set a goal to go through them each morning before your work day becomes too hectic until the pile is gone.

Reduce Distractions

If you work in a private space, you can pick a time to get focused and produce results. People who work in a large office environment can simply get their jobs done in the conference room where there is no noise. Also, avoid taking your calls; instead you can redirect all calls to allow your voicemail take messages. Hanging a “Do Not Disturb” sign on the wall of your doorposts is another way to avoid distractions.

Reward Yourself

Learn how to reward yourself when you complete a task. This can fuel your motivation to keep up with your work load. You can do this by taking a break, reading a magazine, going for a special lunch or getting yourself a gift. With this, you can get motivated to do more.

To Say or Not to Say

Before disclosing your condition at work, you must carefully watch your employers and monitor the environment. Some employers are quite accommodating to those living with ADHD while others may use it against you and get you fired.

Keep it Positive

While ADHD can make the demands of your job difficult, there are some real positives too that it can bring. The ability to hyper focus might just pull you and your colleagues through a tough deadline or be used in a brainstorming session for product development. As much as it is important to address weaknesses, it is important to highlight the value you bring with your unique ADHD traits and often times gifts!

Accentuate the Positive and be seen as the asset you truly are in your career!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

3 Negative to Positive Thought Flips for a Better Career Perspective

3 Negative to Positive Thought Flips for a Better Career Perspective

Boosting Your Self-Esteem Will Give You a Fresh Outlook

When you’re down on yourself and thinking negatively, it can permeate into your current career, or you might not be landing the job that you want if you’re looking for one.

Shift your perspective and change how you feel about your job situation and outlook.

CareerTake Brenda for example, she was feeling drained and defeated by recent comments about her “fun factor” at work. She had been told by a fellow employee to “lighten up” at work and not take everything so seriously. This put her into a tailspin of depression and self doubt when she shared it with her family and they agreed that she needed to lighten up. Brenda was drained and felt unappreciated in her life and work. In her mind, she felt that everything she did was for the future of her family and work and it was serious business. She was left feeling conflicted and full of self-doubt at work and home which was affecting her performance.

She came to me looking for ways to change her “fun factor”.

After working together and defining what she considered fun, it was clear that having order and structures in place where important to her in order to have space in her mind for enjoyment. Once she felt things had a purpose and place, she was able to relax, lighten up and actually have fun.

We looked at the positive qualities of a person that had a personality like hers. We were able to come up with terms like: responsible, leadership, organization and goal oriented. We role-played situations in her work where her strengths were demonstrated and how others benefited from them.

She found that her personality contributed to the ability for others to take a lighter role and enjoy their work because of her traits and work habits. She felt fulfilled seeing the flow and dynamics of others enjoying their jobs that she organized. This was her enjoyment, which made her happier and content.

In the end, she didn’t change a thing, but rather embraced her own characteristics seeing how her characteristics contributed to others in a positive way.

She became happier and it showed in all areas of her life!

If you were to describe yourself, you might say some negative characteristics, like, “I’m no fun.” You might say that because you have heard it from others or perhaps because you don’t find yourself smiling and laughing a lot.

How could you shift this thought into one that empowers you to have a new view of where you stand with your career or job search?

The answer is to flip the negative to a positive.

  1. I Am No Fun.

This inward statement becomes “I am serious and responsible” when you focus on the positive. Doing so can give you insights into what kind of work you enjoy and more confidence that you are just the kind of employee employers want.

A serious and responsible worker is someone who completes their tasks, is helpful to customers, and who takes the initiative to solve a problem when they see it without being asked to.

If you’re a serious and responsible person, you also probably prefer a certain type of work culture, which is important to know if you’re going to job interviews. Ask about the culture of the company, and pay attention to clues from other employees and the building’s environment when you are there to interview. Do you think you’d enjoy working there?

  1. I’m too Opinionated.

If you’ve been told that you’re too opinionated, and you believe it, it’s time to look at the situation differently. While there is definitely a time and place to share your opinion and a nice way to do it, you can say, instead, “I’m a leader, and I’m courageous and able to take charge.”

When no one else will say what needs to be said for the organization to move forward, you are the one spearheading the efforts to get the organization going in the right direction. If you have ideas about how things should be done, you’ve got the guts to lead a group and help ensure that those ideas are implemented.

A good leader always listens to those around them and takes their thoughts and advice into consideration, but, by sharing your own ideas in a constructive way, you’re helping the company take steps toward improvement.

  1. I’m Not a Good Decision Maker.

Feeling like you’re not great at finding solutions to problems can be reframed as “I’m a person who takes all views into consideration.” You are someone who does not blindly make decisions without considering the risks involved.

You seek out the input of all stakeholders, which is a truly team-oriented action. When you have all the information you think is necessary, then you can make a decision for your organization or for the next step in your job search.

It can be difficult to make decisions, but, by taking active steps to research the situation, you’ll be equipped to make the right choice when it’s time.

Viewing negative statements about yourself from a different perspective can help you improve your self-esteem and help you feel great about the job you have or the job search process.

When you have a positive perspective about yourself everyone benefits.

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

 

 

Up Cycle Your Old Resume for a New Career Focus

Up Cycle Your Old Resume for a New Career Focus

Career Recycle Your Resume

“Use your past to create your future with purpose and intent” – Michelle Raz

 Take Action
Go search for your resume on your computer, or grab the most recent copy sitting on your desk.

Now, sit down, and take a close look at it. You’re not looking at it to revise or update it. You’re examining it closely to see if the jobs you’ve done in the past are really what you’re most interested in doing and what kind of work you’re best suited for.

Renew your Career

When you’re looking for a job, knowing what has gone well and what hasn’t in a job from the past will help you make the best decision about which job to apply to next. It gives insight into what types of work you would enjoy the most and which you would perform the best at.

Now, settle back with your resume and maybe a notepad and pen to make some notes. This activity can help you avoid being one of the 51 percent of the 100 million full-time workers in the US who don’t feel like they are really connected to their jobs or one of the 16 percent who resent their jobs and complain to colleagues all the time.

Read Each Job Title.

Ask yourself whether you liked each particular position you’ve held. Were there aspects of it that got you excited about doing the work? What parts of it didn’t you like?

Also, ask yourself if each job matched your personality. Did it mesh well with how you like to work?

Consider the Job Environment and the Position Itself.

Did the working environment work for you?

What factors about the job or the working environment led you to quit or leave?

What job duties did you particularly excel at? Which ones were more challenging to you?

Now, Dig a Little Deeper.

Consider whether each position matched the values that you hold now. Embrace the fact that you may have changed over the years in what you think is important for your life.

If a job didn’t match your values, how did it go against them?

Think about what made you excited to get to work at each job. Those are the parts of the job that you want to look for in a new position.

Analyze what you most definitely did not get excited about at work. Did you get bored? Those are the aspects of a job you want to avoid in a job search.

With the information you can garner from looking more closely at your resume, you’ll be empowered to search for a job that matches your particular needs and desires for your work. When you get a job you’re excited about doing, you’re more likely to be successful and enjoy yourself while on the clock.

Take your notes with the new insights and work your resume around what did work for you and what you want to have more of in your next job. Highlight the areas that are important to you in your newly up-cycled resume and the right employer match will pick up on your assets. It just may help you create the work environment you truly desire for yourself.

No more dead-end jobs that you are just doing to get by until the “right one” comes along.

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.