How to Advocate for Yourself at Work With ADHD

PostedSeptember 22, 2025

UpdatedSeptember 22, 2025

ByMy Patient Advice

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

Self-advocacy is not always easy, especially when you are used to masking, overcompensating, or quietly struggling. But learning ADHD self-advocacy at work is key to getting the support you need and protecting your wellbeing. It is not about making excuses; it is about creating fair conditions to succeed. The right words, timing, and tools can make all the difference.

Speak Up Without Stress: Strategies That Work

Here is how to build your voice and navigate accommodations, communication skills, and workplace rights with clarity and confidence:

Know what you need and why it helps

Focus on the support that enhances your performance, whether that is minimising distractions, allowing more time for tasks, or providing clearer tools. Phrase your request in terms of outcomes, for example: “This tool enables me to deliver work on time,” rather than, “I struggle because of ADHD.

Practise your communication style

You do not need to provide a detailed explanation or diagnosis. Keep your request brief, clear, and solution-focused. For instance: “I work best with written instructions. Could we include that in our workflow?”

Use formal channels when needed

HR teams exist to support inclusion. If informal chats don’t get results, put your request in writing. This helps document your needs and shows professionalism.

Be proactive, not reactive

Do not wait until you are overwhelmed. Advocating early shows self-awareness and makes it easier for others to support you constructively.

Know your rights under workplace law

ADHD can qualify as a disability, giving you legal protection under the Equality Act 2010 (UK). Knowing this gives your voice extra weight.

ADHD self-advocacy at work is a skill, and like any skill, it gets stronger with use. Visit providers like ADHD Certify for consultations and guidance on building confidence in professional conversations.

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.