How Can You Set Healthy Boundaries at Work 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 often find yourself saying ‘yes,’ staying late, or taking on more than you can manage, you are not simply being helpful; you may be struggling with workplace boundaries linked to ADHD. People with ADHD often deal with rejection sensitivity and overcompensate by people-pleasing, which can lead to serious burnout and overwhelm. Setting boundaries does not mean being difficult; it means protecting your focus, energy, and well-being so you can thrive at work.

ADHD-Friendly Boundary-Setting Tips

Here is how to set and maintain boundaries that support burnout prevention, workload management, and more balanced working relationships:

Practice assertive communication

It can be helpful to use clear and respectful language when setting boundaries. For example, you might say, ‘I would be happy to help, but at present I do not have the capacity.’ Expressing yourself in this way allows you to uphold your limits without feeling guilty, while also encouraging others to recognise and respect them.

Use visual cues for availability

Block time in your calendar for deep work, breaks, and wrap-up routines. Visual signals (like a status update or “focus time” tag) help set expectations without constant explanations.

Pause before committing

People with ADHD often say ‘yes’ impulsively. Take a moment to check your calendar or task list before agreeing to extra work. Even a brief pause can help prevent overload.

Create end-of-day rituals

Logging off at a consistent time helps separate work from rest, crucial for ADHD brains that struggle to switch off. This boundary boosts recovery and long-term productivity.

Healthy ADHD workplace boundaries are a form of self-respect and a key to sustainable success. Visit providers like ADHD Certify for personal consultations and boundary-setting strategies tailored to neurodivergent needs.

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.