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What Wellness Strategies Support Employees with ADHD at Work? 

Posted
Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Wellness is not just about yoga and smoothies, especially when you have ADHD. It is about finding daily practices that support focus, regulate emotions, and help you function without constant overwhelm. The most effective ADHD workplace wellness strategies are practical, flexible, and easy to reset when life gets busy. It is not about doing everything; it’s about doing what works for your brain. 

Begin your ADHD assessment today

Simple Tools for a More Balanced Workday 

Here is how to weave mindfulness, routine building, and stress reduction into your day without creating more pressure: 

Start with short, grounding rituals  

Whether it is three deep breaths before checking emails or two minutes at lunch, small daily habits can help steady your nervous system. 

Use body-doubling or virtual co-working  

Working alongside someone, even via video, increases accountability and reduces isolation. It is an underrated ADHD wellness tool. 

Schedule regular “reset breaks” 

 Every 60–90 minutes, pause. Step outside, hydrate, breathe, or move. These small resets boost focus and reduce emotional overload. 

Create calm, clutter-free zones  

Visual clutter creates mental clutter. Spending just five minutes tidying your workspace can clear space to think, breathe, and prioritise. 

Practise mindfulness ADHD-style  

Think less meditation cushion, more active awareness. Mindful walking, doodling, or music can be powerful ways to stay present without stillness. 

ADHD workplace wellness means making wellbeing part of your workflow not an add-on for later. Visit providers like ADHD Certify for personalised wellness strategies that fit your job, lifestyle, and energy.

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

Begin your ADHD assessment today
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. 

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