By Austin Newcomb, LPC.
Recently, I had the pleasure of joining Dr. Colleen Cira on the Healing Haven podcast to discuss something close to my heart: navigating ADHD in the workplace. As someone who straddles both worlds – being a neurodivergent professional while also supporting others in their journeys – our conversation unlocked some powerful insights I want to share more deeply here.
The Journey of Discovery
Let’s start with a truth that might resonate: sometimes the most profound insights come from unexpected places. For me, it was during my freshman year of college when friends who’d been diagnosed with ADHD early in childhood started noticing familiar patterns in my behavior. While I was excelling academically, I was simultaneously drowning in the chaos of managing social life, classes, and basic adulting. The real breakthrough? Understanding that being “good at school” doesn’t mean you can’t have ADHD. This revelation opened a door to self-discovery that eventually led me to where I am today – helping others navigate their own neurodivergent journeys.
Beyond Coping: Creating Systems That Actually Work
During the podcast, we dove deep into workplace strategies, but there’s more I want to share about creating systems that work with your brain instead of against it. Here’s what I’ve learned:
1. Embrace the Power of Strategic Organization
Remember: organization isn’t just about being “neat” – it’s about creating external systems that support our internal processing. I’m obsessed with Notion (as my CCBH colleagues can attest!) because it allows me to break down information in a way that matches how my brain naturally works. The key isn’t forcing yourself into traditional organizational methods but finding tools that align with your natural thinking patterns.
2. Regulation Before Crisis
One of the most powerful insights we discussed is the importance of practicing regulation techniques before you actually need them. It’s like building muscle memory – you want these tools to be second nature when overwhelm hits. Try this: set hourly reminders to check in with your body. Where’s the tension? What do you need right now? This isn’t about fixing anything; it’s about building awareness.
3. Technology as Your Ally
Something we didn’t get to fully explore in the podcast: the game-changing power of strategic tech use. Whether it’s scheduling text messages (yes, you can do that!), using email scheduling, or setting up automated reminders, technology can be the external executive functioning system we sometimes need.
Practical Magic: Try This Tomorrow at Work
Let me share one of my favorite practical techniques that you can try right now – I call it the “Plot Twist Technique” (because who doesn’t love a good plot twist?).
When you’re feeling overwhelmed at work:
- Notice where the overwhelm sits in your body (Is it in your chest? Your shoulders? Your stomach?)
2. Place your hand on that spot and acknowledge it’s there
3. Do something unexpected to break the pattern. For example:
○ Explain your current project as if you’re talking to a kindergartener
○ Stand up and stretch while counting backward from 20
○ Run your hands under cold water while naming your favorite movies
Why does this work? The unexpected action interrupts the stress response cycle and gives your nervous system a chance to reset. Plus, the physical movement helps bring you back into your body when your thoughts are spinning.
The Power of Micro-Adjustments
Here’s something I wish we’d had more time to discuss in the podcast: the impact of small, strategic changes. You don’t have to overhaul your entire work style overnight. Instead, try implementing what I call “micro-adjustments”:
- Set up your workspace in stations (I have a “deep work” corner and a “quick tasks” area)
- Use color coding in your calendar to visually track different types of tasks
- Create templates for common emails or responses (this is a game-changer for managing communication overwhelm)
- Schedule 25-minute meetings instead of 30-minute ones to give yourself transition time
Remember: These aren’t just productivity hacks – they’re permission slips to work in a way that honors how your brain actually functions.
The Reality of Professional Life with ADHD
Let’s be real – working with ADHD isn’t just about having the right tools. It’s about navigating a world that wasn’t designed for our brains. During the podcast, we touched on the shame that often comes with requesting accommodations or feeling “different” in the workplace. But here’s what I want to emphasize: Your neurodivergent brain isn’t a liability – it’s an asset waiting to be unleashed. When we create environments that support different thinking styles, we unlock incredible potential for innovation and creativity. This isn’t just feel-good talk; it’s backed by research and real-world examples.
Building Resilience Through Community
One thing that became clear during our conversation is the vital importance of community. Working in environments that aren’t neurodivergent-friendly can feel isolating, but you’re not alone. Some ways to build your support system:
- Connect with other neurodivergent professionals
- Share strategies and tools that work for you
- Learn from others’ experiences
- Create safe spaces to discuss challenges and victories
A Final Note: Embrace Your Operating System
One thing that really hit home during my conversation with Dr. Cira is this: We’re not trying to become neurotypical – we’re learning to become more effectively neurodivergent. Think of it like this: Your brain isn’t a sports car trying to function like a minivan, or vice versa. It’s its own unique vehicle with specific features and capabilities. The goal isn’t to change what kind of vehicle you are but to create the perfect conditions for you to perform at your best.
Moving Forward: The Future of Workplace Neurodiversity
As I mentioned in the podcast, we’re at an exciting turning point in how we think about neurodiversity in the workplace. This isn’t just about accommodations – it’s about innovation. When we create environments that support different thinking styles and work with natural tendencies rather than against them, we unlock incredible potential for both individuals and organizations.
Your Invitation to Continue the Conversation
If you found value in our podcast discussion, I invite you to dig deeper. Whether you’re a neurodivergent professional looking for support, or an organization wanting to create more inclusive environments, there’s more to explore. For those interested in accessing more detailed resources and strategies we discussed, consider joining the Healing Haven community.
Remember: Just being you is enough. Everything else is just about creating the conditions where your natural strengths can shine.
Austin Newcomb, LPC
Cira Center for Behavioral Health
Want to listen to the full conversation? Check out my interview with Dr. Colleen Cira on the Healing Haven podcast [https://www.youtube.com/watch?v=q__NQDUasLc].
