How can I advocate for myself in the workplace? 

Speaking up about your needs at work can feel daunting, especially if you live with ADHD. But self-advocacy is one of the most empowering tools for long-term success and well-being. According to NICE guidance (NG87), effective ADHD management includes developing communication and self-management skills to improve collaboration and workplace confidence. 

Why self-advocacy matters 

When you understand how ADHD affects your focus, energy, and organisation, you can explain what helps you thrive. The Royal College of Psychiatrists reports that employees who receive communication or coaching support are more confident in discussing their needs and more likely to stay at work. Advocacy is not about asking for “special treatment”; it is about ensuring fair conditions that allow you to perform at your best. 

Research from PubMed (2023) found that people who reframe ADHD traits, such as creativity and adaptability, as strengths report higher self-esteem and stronger advocacy confidence. Assertive communication training can reduce burnout and emotional fatigue by promoting open, solution-focused conversations. 

Practical ways to advocate 

Start small. The NHS Berkshire ADHD Workplace Guide recommends scheduling regular check-ins with your manager to review what’s working and where adjustments might help. You might request: 

• Written task lists or visual planners 

• Flexible hours to match focus cycles 

• Noise-reduced or remote working options 

If you are unsure how to start the conversation, Access to Work can help fund coaching or assistive tools and even provide advocates to help you frame requests clearly. NHS Dorset’s self-advocacy guidance adds that practising disclosure scripts or journaling key strengths can make these conversations less stressful and more productive. 

Building confidence through support 

Recent international research (Karstensen, 2025) shows that self-advocacy and emotional regulation training improve job satisfaction and resilience for adults with ADHD. Coaching from trained professionals, such as those familiar with UKAAN standards, can help build these skills over time. 

Takeaway 

Self-advocacy is not demanding change; it is about communicating what helps you succeed. Evidence from NICE, RCPsych, and NHS sources shows that when adults with ADHD express their needs clearly and confidently, they experience better wellbeing, stronger relationships, and greater workplace success. With the right preparation and support, finding your voice can transform both your confidence and your career.