How Can You Ask for Help at Work Without Seeming Incompetent When You Have ADHD?

PostedSeptember 19, 2025

UpdatedSeptember 22, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you have ADHD, asking for help can feel like walking a tightrope; you need support, but you do not want to be seen as incapable. The truth is, ADHD asking for help at work is not a weakness; it is a skill rooted in self-advocacy and emotional intelligence. Clear, confident requests can build trust and respect, especially when they are framed as part of a solution, not a complaint.

How to Ask with Confidence and Clarity

Here are strategies to navigate professional communication and access meaningful workplace support without feeling like you are oversharing or underperforming:

Be specific about what you need

Instead of saying “I’m struggling,” say, “Could we talk through this workflow? I want to make sure I am prioritising correctly.” This shows initiative, not weakness.

Time your requests strategically

Avoid last-minute panics by asking for support early on. When you raise your request as part of careful planning rather than a last-minute rescue, it’s more likely to be well received.

Use solution-oriented language

Phrase your question to show that you have already thought things through.

Know your strengths and say them out loud

Acknowledge your capabilities while being honest about where you need backup. It shows self-awareness and maturity, not incompetence.

ADHD asking for help at work is about building bridges, not admitting defeat. Visit providers like ADHD Certify for personal consultations and coaching on self-advocacy strategies.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Workplace challenges.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.