ADHD at Work: 13 Teamwork Strategies for Success

Are you a team player? If you're reading this, the answer must be yes.

Collaboration is essential for success in any field in an increasingly interconnected world. Unfortunately, for those with ADHD, teamwork can be a significant challenge.

However, having ADHD doesn't mean you can't work well in a team. It just means you need the right strategies and support.

In this article, we will discuss:

• 13 practical tips for mastering ADHD and teamwork
• When and how to use (broken down by time and place)
• Examples are phrases you can steal today

Let's begin!

How ADHD Affects Workplace Dynamics

ADHD, or attention deficit hyperactivity disorder, is a neurodevelopmental disorder that affects approximately 4% of UK adults. It is characterized by symptoms like difficulty with concentration, impulsivity, and hyperactivity. These qualities can make it challenging for people with ADHD to navigate the workplace and excel in team settings.

In a team setting, you may struggle with tasks that require sustained attention and focus, have difficulty following through on assignments, or appear disorganised and forgetful. This can cause frustration among coworkers who may not understand the impact of ADHD on an individual's behaviour and performance.

Here are some examples:

• Struggling to follow conversations and tend to interrupt others
• Difficulty following through on tasks or completing projects on time
• Tendency to be forgetful or disorganised
• Procrastination and difficulty with time management
• Impulsivity and making quick decisions without considering the consequences

If you have ADHD but want to be a team player, there are ways to manage these challenges and become a valuable member of your team. Here are some practical strategies for improving communication in team settings:

13 Practical Strategies for Teamwork with ADHD

1. Use External Reminders to Stay on Track

It’s easy to lose track of tasks in a fast-paced team environment. External reminders—like alarms, sticky notes, and digital task lists—help keep priorities front and centre.

Step-by-Step:

1. Use a task manager (e.g., Todoist, Asana, Notion) to track assignments and deadlines.
2. Set recurring reminders on your phone or desktop for important deadlines and meetings.
3. Keep a visible list of tasks on your desk or monitor to stay focused.

When & Where to Use It:

• When juggling multiple responsibilities and deadlines.
• During long-term projects that require consistent progress.
• In remote work settings where accountability can be harder to maintain.

Common Mistakes:

• Overloading with reminders → Use only essential ones to avoid notification fatigue.
• Ignoring alarms → Treat them as non-negotiable prompts, not optional suggestions.
• Setting vague reminders → Be specific: Instead of “Check project,” say “Update team on project status.”

Benefits:

• Reduces forgotten tasks and last-minute scrambling.
• Increases accountability in a team setting.
• Improves productivity without needing constant self-monitoring.

Examples:

• "Setting a reminder now—I'll update you by 3 PM!"
• "I’ve put that in my task manager; I’ll circle back tomorrow."
• "Just got a ping—let me send over that report."

2. Establish a Clear Communication System

ADHD can make tracking conversations difficult. Having a structured system ensures you don’t miss key details or misunderstand expectations.

Step-by-Step:

1. Choose a central communication hub (Slack, email, project management software).
2. Summarise key takeaways after meetings to ensure clarity.
3. Use bullet points and bolded text when writing to highlight crucial points.

When & Where to Use It:

• When working on complex projects with multiple moving parts.
• In teams that use different communication platforms.
• When receiving instructions from various sources.

Common Mistakes:

• Relying on memory alone → Always document important conversations.
• Not asking for clarification → If something’s unclear, ask early to avoid mistakes later.
• Skipping summaries → Repeating key points ensures alignment.

Benefits:

• Reduces misunderstandings and repeated questions.
• Helps retain information without feeling overwhelmed.
• Keeps team members on the same page.

Examples:

• "Just to confirm, we need X by Friday, and Y will be reviewed next week—right?"
• "Here's a quick recap of what we discussed in the meeting…"
• "Can you clarify if you mean [Option A] or [Option B]?"

3. Time Blocking for Focused Work

Balancing teamwork with individual productivity can be challenging for people with ADHD. Time blocking helps allocate specific time slots for focused work and prevents distractions.

Step-by-Step:

1. Identify key tasks and estimate the time needed for each.
2. Block out dedicated work periods on your calendar.
3. Inform teammates of your availability to minimise interruptions.

When & Where to Use It:

• When working on deep-focus tasks like writing reports or coding.
• In hybrid or remote work environments where distractions are common.
• When managing multiple deadlines in a week.

Common Mistakes:

• Overestimating attention span → Keep blocks under 90 minutes with breaks in between.
• Not communicating availability → Let your team know when you’re in focus mode.
• Ignoring flexibility → Adjust blocks as needed instead of forcing rigid schedules.

Benefits:

• Creates a balance between teamwork and deep work.
• Helps prevent procrastination and last-minute rushes.
• Allows for predictable workflow without burnout.

Examples:

• "I’m in a focus block from 10-12, but I can check in after!"
• "Blocking off 3-4 PM to wrap this up—ping me if anything urgent comes up."
• "Let’s plan a check-in after my deep work session."

4. Break Tasks into Smaller Steps

Large tasks can feel overwhelming, making it harder to get started. Breaking them into smaller, manageable steps helps maintain momentum and reduces stress.

Step-by-Step:

1. Identify the main task and divide it into smaller action items.
2. Set a clear starting point and tackle one step at a time.
3. Use checklists to track progress and stay motivated.

When & Where to Use It:

• When starting a complex project that feels daunting.
• In team environments where multiple steps need coordination.
• When struggling with procrastination due to task size.

Common Mistakes:

• Breaking tasks into uneven parts → Keep steps small but meaningful.
• Forgetting to set deadlines for each step → Assign time estimates to maintain momentum.
• Not writing steps down → Keep a visual guide to track what’s next.

Benefits:

• Reduces task paralysis and increases motivation.
• Helps with prioritisation and time management.
• Improves follow-through on projects.

Examples:

• "I'll start by outlining the main points, then move to drafting."
• "Step one: Collect data. Step two: Analyse results."
• "Let me finish this first part, then I'll check in."

5. Use a "Body Doubling" Technique

Body doubling means working alongside someone to increase focus and accountability. This can be in-person or virtual.

Step-by-Step:

1. Find a work partner who understands your need for focus.
2. Set a shared work session with clear goals.
3. Check-in at the end to discuss progress.

When & Where to Use It:

• When struggling to stay on task alone.
• In remote work settings where accountability is more difficult.
• When tackling tedious or repetitive work.

Common Mistakes:

• Choosing an easily distracting partner → Pick someone focused and goal-oriented.
• Skipping goal-setting → Define objectives before starting.
• Turning it into a social session → Keep casual conversation to breaks.

Benefits:

• Increases motivation and reduces distractions.
• Creates external accountability.
• Makes work feel less isolating.

Examples:

• "Let's hop on a call and work side by side."
• "I’ll start on my part while you do yours, then we check in."
• "I'll share my progress with you at the end of the hour."

6. Clarify Expectations in Writing

Unclear expectations lead to missed deadlines and confusion. Written instructions help ensure alignment.

Step-by-Step:

1. Ask for instructions in writing (email, shared doc, Slack message).
2. Paraphrase key points and confirm understanding.
3. Keep a reference document for ongoing projects.

When & Where to Use It:

• When receiving assignments or responsibilities.
• In group projects where roles are poorly defined.
• When following verbal instructions.

Common Mistakes:

• Assuming verbal instructions are enough → Always request written confirmation.
• Not paraphrasing for clarity → Restate expectations to confirm.
• Forgetting to reference notes later → Keep them accessible.

Benefits:

• Reduces miscommunication and confusion.
• Creates a clear point of reference.
• Improves accountability and task management.

Examples:

• "Can you send that over in an email so I don’t miss anything?"
• "Just confirming, you need X by Friday, correct?"
• "Let’s put this in a shared doc so we’re all aligned."

7. Leverage Visual Organization Tools

ADHD brains often process information better visually. Use charts, colour coding, and project boards to keep work structured. This won’t just be better for you — the whole team will appreciate it.

Step-by-Step:

1. Use Trello, Miro, or physical whiteboards for project tracking.
2. Colour-code tasks based on priority or category.
3. Keep important visuals in sight (sticky notes, printouts, etc.).

When & Where to Use It:

• When managing multiple projects.
• In fast-paced work environments.
• When struggling with prioritization.

Common Mistakes:

• Overcomplicating systems → Keep visuals simple and intuitive.
• Not updating regularly → Refresh visuals as tasks evolve.
• Using visuals without a system → Assign meaning to colours and charts.

Benefits:

• Makes tasks and priorities easier to manage.
• Reduces mental clutter and improves recall.
• Increases engagement with work processes.

Examples:

• "Let’s put this in Trello so we can track it visually."
• "I’ll highlight urgent tasks in red and review them first."
• "Let’s use a Kanban board to break this down."

8. Schedule "White Space" Between Meetings

Constant back-to-back meetings can drain focus and leave no room for processing information. Adding buffer time allows for mental resets and task organisation.

Step-by-Step:

1. Schedule at least 5-10 minutes between meetings.
2. Use this time to jot down key takeaways or organize next steps.
3. Take a short walk, stretch, or breathe deeply to reset focus.

When & Where to Use It:

• On days packed with meetings or calls.
• When transitioning between different types of tasks.
• Before deep-focus work that requires full attention.

Common Mistakes:

• Skipping break time to “be productive” → Mental resets improve long-term efficiency.
• Over-scheduling meetings without buffer zones → Protect your calendar.
• Using buffer time to check social media → Instead, use it to refocus.

Benefits:

• Reduces cognitive overload.
• Improves attention during meetings.
• Prevents burnout and fatigue.

Examples:

• "Let’s add a 5-minute buffer before we start the next call."
• "I’ll take a quick break before diving into the next meeting."
• "I’ll use this gap to jot down my key takeaways."

9. Set Clear Role Boundaries to Avoid Overcommitting

People with ADHD often struggle with saying no or taking on too many tasks, leading to burnout and overwhelm. Establishing clear role boundaries ensures responsibilities stay manageable.

Step-by-Step:

• Define your core responsibilities with your team or manager.
• Communicate your bandwidth honestly when new tasks come up.
• Redirect tasks that don’t align with your role to the appropriate person.

When & Where to Use It:

• In teams with overlapping responsibilities.
• When feeling overwhelmed with too many tasks.
• In group projects where workloads can become uneven.

Common Mistakes:

• Saying yes to everything → Prioritise tasks that align with your strengths and responsibilities.
• Not communicating limits → Let teammates know what you can and can’t take on.
• Feeling guilty for delegating → Passing on tasks is part of teamwork, not a failure.

Benefits:

• Prevents burnout and improves work-life balance.
• Ensures tasks are distributed efficiently across the team.
• Helps maintain focus on priority work.

Examples:

• "I can’t take this on right now, but maybe [teammate] has the bandwidth?"
• "That’s outside my role, but I can help connect you with the right person."
• "I want to do this well, so I need to focus on my current workload first."

10. Create a Shared Team Dashboard for Accountability

Keeping track of team progress can be challenging, especially when juggling multiple tasks. A shared dashboard helps visualise progress and keeps everyone accountable.

Step-by-Step:

• Use tools like Notion, ClickUp, or Google Sheets to create a shared task board.
• Assign clear owners and deadlines to each task.
• Review and update the dashboard regularly as tasks progress.

When & Where to Use It:

• In projects with multiple contributors.
• When working asynchronously across different time zones.
• When tracking long-term projects with shifting priorities.

Common Mistakes:

• Forgetting to update the board → Make it a habit to check in daily.
• Using too many tools → Stick to one central platform.
• Not defining clear task owners → Assign tasks to avoid confusion.

Benefits:

• Improves visibility into team progress.
• Reduces the need for constant status updates.
• Provides a structured way to stay on track.

Examples:

• "I just updated my section on the dashboard—take a look!"
• "Can we assign owners to these tasks so nothing falls through the cracks?"
• "Let’s check the board to see what’s next."

11. Use "Verbal Processing" to Work Through Ideas

ADHD brains often process thoughts best out loud. Discussing ideas with a teammate can help refine thoughts, organise plans, and ensure nothing is overlooked.

Step-by-Step:

• Find a trusted teammate who is open to brainstorming.
• Talk through your ideas or tasks while they listen.
• Summarise the key takeaways afterward to solidify next steps.

When & Where to Use It:

• When struggling to organize thoughts before a meeting or project.
• In brainstorming sessions where creativity is needed.
• Before writing important emails or reports.

Common Mistakes:

• Choosing someone who interrupts → Find a patient listener.
• Talking without a goal → Have a purpose for the discussion.
• Not summarizing takeaways → Capture key points for clarity.

Benefits:

• Helps clarify thoughts before taking action.
• Reduces mental clutter and overthinking.
• Strengthens team collaboration through discussion.

Examples:

• "Can I talk this through with you? I think better out loud."
• "Let me say this out loud to see if it makes sense."
• "Thanks for listening—here’s what I’m going to do next."

12. Set Up "Decision Checkpoints" for Complex Tasks

ADHD can make it easy to go off-course or forget to check in on long-term projects. Regular decision checkpoints keep things aligned and prevent last-minute scrambling.

Step-by-Step:

• Schedule mini-check-ins throughout a project (weekly, biweekly, etc.).
• Use these moments to review progress, adjust plans, and confirm next steps.
• Keep notes on what was decided to avoid repetition.

When & Where to Use It:

• In long-term projects where adjustments are needed.
• When working in teams that frequently pivot.
• When tracking multiple moving parts.

Common Mistakes:

• Skipping check-ins → Leads to missed details or scope creep.
• Treating it as a formality → Use it to actively refine the work.
• Forgetting to document decisions → Keep a record for clarity.

Benefits:

• Reduces last-minute panic.
• Helps track progress systematically.
• Ensures alignment with team goals.

Examples:

• "Let’s check in next Wednesday to see where we’re at."
• "Can we do a quick midpoint review before we finalize this?"
• "I’ll summarise today’s checkpoint notes, so we stay on track."

13. Normalise Asking for Deadline Extensions When Needed

ADHD can lead to underestimating time or struggling with time blindness. Knowing when and how to ask for extensions can prevent rushed, low-quality work.

Step-by-Step:

• Recognise when a deadline isn’t realistic before it’s too late.
• Communicate early—ask for more time before the deadline is imminent.
• Offer an updated timeline and a plan to complete the work.

When & Where to Use It:

• When an unexpected challenge delays progress.
• In high-pressure projects where quality matters.
• When balancing multiple overlapping deadlines.

Common Mistakes:

• Waiting until the last minute → Ask as soon as you realize you need more time.
• Offering no plan → Explain how the extra time will improve the outcome.
• Feeling guilty → Extensions are normal when communicated properly.

Benefits:

• Reduces stress and burnout.
• Improves work quality by allowing time for focus.
• Builds trust through transparent communication.

Examples:

• "I need a bit more time to ensure this is done properly. Can we extend the deadline?"
• "I underestimated how long this would take. Can we push it to Monday?"
• "If I get an extra day, I can make sure it’s polished and error-free."

Tips to Improve Communication in a Team with ADHD

Run a team with ADHD-affected adults? There's a myriad of ways to provide support and help them perform in top shape:

• Be direct and specific: ADHD brains struggle to read between the lines. Be clear and straightforward to avoid misunderstandings.
• Provide written instructions: Written instructions allow for easier reference and understanding for those with ADHD.
• Use visual aids: Utilise diagrams, flowcharts, or other visuals to help explain complex ideas or concepts.
• Encourage questions and feedback: Create an open environment where team members feel comfortable asking for clarification or sharing their thoughts.
• Set realistic deadlines: Avoid overwhelming team members with tight deadlines. Set realistic timelines to allow for proper planning and organisation.
• Schedule regular check-ins: Consistent communication is key for keeping everyone on the same page. Schedule regular check-ins to review progress, address concerns, and provide support.
• Utilise technology: Consider using project management tools, virtual whiteboards, or video conferencing to enhance communication and collaboration within the team.
• Be patient and understanding: Be mindful that those with ADHD may struggle with impulsivity, distractibility, and forgetfulness. Practice patience and understanding when working together.

Be a #1 Team Player With ADHD

Let's recap what we've covered:

• Adopt structured strategies to manage ADHD at work. Use external reminders, time blocking, body doubling, and smaller steps to stay on track and reduce overwhelm.
• Streamline communication and accountability. Rely on clear written instructions, concise meeting summaries, and visual task boards to prevent misunderstandings and keep everyone aligned.
• Create a supportive team environment. Schedule buffer times between meetings, set realistic deadlines, and practice patience to accommodate impulsivity, distractibility, and the need for regular check-ins.

As a team player with ADHD, you possess unique strengths and face distinct challenges. A crucial point to remember, especially when leading or collaborating with others, is that not everyone shares the same standards or perfectionist tendencies. This is perfectly acceptable. Your leadership, vision, or execution skills have brought you to where you are today. Practice kindness toward yourself and extend that same understanding to your colleagues. By implementing these strategies and cultivating an open and supportive environment, you can thrive in the workplace. Good luck!

Need More Personalised Support?

If you're in London or the UK and seeking professional guidance in managing ADHD in the workplace, consider booking an assessment consultation with an ADHD Specialist. We provide confidential support and tailored strategies to help you thrive in your career.

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Frequently Asked Questions

What is the 10-3 rule for ADHD?

The 10-3 technique is a time management strategy that can be helpful for people with ADHD. It involves working on a task for 10 minutes, taking a 3-minute break, and then repeating this cycle. This method can aid in focus and productivity.

Do people with ADHD work well in groups?

People with ADHD often bring valuable assets to team collaborations, including unique perspectives, insightful contributions, and a knack for anticipating future possibilities. While they may sometimes experience challenges with communication, organisation, and time management, a team that offers understanding and support will be richly rewarded. The tech industry offers a prime example of the value that neurodiverse employees bring to the workplace.

How does ADHD affect the ability to work?

Organizations seeking a competitive edge in creativity, product development, and innovation should actively embrace neurodiversity. While ADHD can present workplace challenges related to concentration, impulse control, memory, and time management, with the right support, strategies, and accommodations, individuals with ADHD can thrive and contribute significant value.

ADHD Holding Back Your Career? London Support is Available

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Book your private consultation now Contact Us - ADHD Specialist

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References:

ADHD Specialist - Adult ADHD Symptoms & Diagnosis London & UK

7 ADHD Leadership Styles to Turn Your Symptoms into Strength

Mastering Time Management with ADHD (Tips & Techniques)

Can Adult ADHD and Perfectionism Coincide | ADHD Specialist

Top Careers and Jobs with The ADHD Superpower

ADHD in Executives: Build Performance and Resilience

How ADHD Affects Relationships: Expert Tips for Success

Mastering Time Management with ADHD (Tips & Techniques)

How to Work from Home with ADHD - 15 Strategies for Success

The ADHD-Sleep-Burnout Triangle: Understanding the Cycle

NHS England » Attention deficit hyperactivity disorder (ADHD) Programme update

ADHD at the workplace: ADHD symptoms, diagnostic status, and work-related functioning - PMC

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Disclaimer: The information is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, and information, contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional. Information about mental health topics and treatments can change rapidly and we cannot guarantee the content's currentness. For the most up-to-date information, please consult your doctor or qualified healthcare professional. For more information, you can check the Royal College of Psychiatrists (rcpsych.ac.uk)

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