What Is an ADHD Wellness Action Plan, and How Can It Help at Work?

PostedSeptember 22, 2025

UpdatedSeptember 22, 2025

ByMy Patient Advice

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

If your workday flips between hyperfocus and burnout, the issue is not time management, it is well-being. That is where an ADHD wellness action plan comes in. It is a personalised toolkit that helps you recognise stress early, activate support systems, and stay consistent with what keeps you grounded. Think of it as your go-to guide for staying functional even when your executive function is not.

What to Include in Your ADHD Wellness Action Plan

Here is how this simple document can organise your self-care strategies, guide productivity planning, and serve as a practical support tool:

Your early warning signs

Overwhelm can look different for everyone, missed deadlines, dread over emails, or emotional outbursts. Recognising your warning signs early allows you to take action before they escalate.

Coping techniques that work

From sensory tools to walking breaks, list the small habits that help you reset. Keep it realistic, ADHD-friendly, and easy to refer to.

Communication preferences

Let managers or colleagues know how best to support you (e.g. written over verbal, short check-ins, quiet working time).

Work environment adjustments

Note the conditions that help you thrive such as flexible scheduling, noise control, or task boards.

Support contacts and systems

Include HR, coaches, trusted colleagues, or mental health services. This helps when you need support fast and cannot think clearly.

An ADHD wellness action plan is not just about surviving tough days; it is about reducing how often they happen. Visit providers like ADHD Certify to help build a customised plan that fits your workstyle and mental health 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.