November 23, 2025

I’ve had a few conversations lately with adults who quietly admit they’re struggling at work. They’ll say things like, “I’m smart… I know I’m smart… so why does everyone else cope so easily and I’m over here falling apart with emails and meetings?”

This experience is far more common than people realise. And honestly, it’s not a character flaw. For many adults, the underlying cause is ADHD. Most never knew they had it. They just assumed they were “bad at organising” or “hopeless with time.”

So let’s walk through the challenges I hear about most often and what actually helps.

Communication challenges no one warns you about

If you’ve ever walked away from a meeting wondering what on earth just happened, this will feel familiar.

Adults with ADHD often speak before thinking, jump around in conversation, or lose the thread mid-sentence. Not because they’re rude, but because their brain is moving faster than their words.

Long meetings are particularly tough. You can sit there trying your best, but only take in a small slice of the conversation.

What helps: Slowing the pace, jotting a few notes before speaking, and sending a quick written summary afterwards. It keeps things clear and takes pressure off your working memory.

Distraction: the silent productivity killer

If your brain notices everything, staying focused feels like trying to read during a cyclone.

Adults with ADHD don’t get distracted because they’re careless. Their brain simply doesn’t filter out noise the same way other people’s brains do.

The clicking pen, the footsteps, the notification, the flickering light. Everything comes in at the same volume.

Noise-cancelling headphones, a quieter workspace, and turning off notifications for short bursts can make a huge difference. Short, focused sessions of work are far better than battling through an entire afternoon.

Procrastination that feels impossible to break

Before you blame yourself, there’s a reason starting feels so hard.

Most procrastination in ADHD comes from uncertainty. Adults often delay tasks because they genuinely don’t know where to begin. If a task is vague or feels too big, the brain simply freezes.

Small, concrete steps break the logjam. Setting mini deadlines, asking for clarity early, and working in short bursts can completely shift momentum. Starting becomes far easier when the next step is obvious.

And here’s something that helps far more than people expect: a quick brain dump before bed. I use Google Keep for this. It means I can jot down all the thoughts, ideas, worries, and half-finished to-dos sitting in my brain and actually put them somewhere safe. No post-it notes covering the desk, no lying awake wondering, worrying, or creating when I should be sleeping. Total waste of time that achieves nothing.

Once it’s out of my head and in one place, I can actually switch off and sleep.

Long, complex projects

If you’re brilliant with fast tasks but drown in long ones, there’s a reason.

Ongoing projects require planning, sequencing, tracking, and reporting. All the things the ADHD brain finds exhausting.

Visual support helps more than people realise. A simple board, one place for all materials, and regular check-ins can turn something overwhelming into something manageable. Delegating detail-heavy tasks (when possible) also lets your strengths shine.

A quick note about workplace support

Here in NZ, you’re entitled to reasonable adjustments if ADHD significantly affects your work. That might look like clearer instructions, visual supports, a quieter workspace, or slightly extended deadlines.

These aren’t “special favours”. They’re practical supports that help you do your best work.

The part I hope you hold onto

Adults with ADHD are often some of the brightest, most inventive thinkers in any workplace. They bring fresh ideas, creative solutions, energy, and courage.

But those strengths can’t shine when you’re stuck fighting systems designed for a completely different kind of brain.

A few small changes can transform how things feel.

About the Author

Nikki Palamountain is a Specialist Dyslexia and Neurodiversity Consultant based in Hawke’s Bay. After more than 30 years in NZ classrooms, she now helps children, teens, and adults who are struggling with reading, writing, maths, and wider learning challenges. Nikki combines practical strategies, deep understanding, and a lot of heart to help families find clarity and confidence. You can learn more about her work at www.dyslexiaunpuzzled.co.nz