How can I improve my communication with my coworkers? 

According to NICE and NHS guidance, adults with ADHD often face challenges in workplace communication, from losing track of discussions to interrupting colleagues or forgetting key details. These difficulties stem from common ADHD traits such as inattention, impulsivity, and working-memory problems, which can affect both how messages are received and how they are expressed. The good news is that evidence-based strategies can make a real difference. 

Understand your communication style 

NICE NG87 highlights that recognising how ADHD symptoms affect daily interactions is the first step toward improving them. Many adults find that their quick thinking and creativity are strengths, but may also lead to speaking impulsively or missing subtle cues. Self-awareness, journaling, or feedback from trusted coworkers can help identify specific situations that trigger communication stress. 

Use structure and clarity 

NHS guidance recommends asking for clear, written instructions and following up meetings with short summaries. This ensures nothing gets lost in translation and can prevent the stress of trying to recall every detail from memory. The Royal College of Psychiatrists also advises breaking complex tasks or messages into smaller steps and using visual or digital tools like shared calendars, reminders, or task apps to stay organised. 

Build feedback into your routine 

Regular, structured feedback from managers or teammates helps keep communication two-way. As suggested by NICE and the Mayo Clinic, short weekly check-ins or progress updates can reduce misunderstandings and build confidence in how you communicate. 

Practise self-regulation and CBT techniques 

Cognitive-behavioural and mindfulness-based strategies have strong evidence for improving emotional regulation and focusing on work. Studies published in Frontiers in Psychiatry (2025) show that CBT-style interventions can enhance awareness of tone, reduce impulsive responses, and strengthen interpersonal skills. If you find emotional reactions hard to manage, structured coaching or therapy can help build these techniques over time. 

Ask about workplace adjustments 

Under the Equality Act 2010, adults with ADHD are entitled to “reasonable adjustments”, changes that make work more accessible. NICE and ACAS recommend discussing options such as quiet spaces, flexible deadlines, or supportive mentoring. Private services like ADHD Certify can provide assessment and medication review support, while coaching organisations such as Theara Change focus on building practical communication and self-management skills. 

Takeaway 

Communication challenges are common for adults with ADHD, but they can be managed effectively with structure, feedback, and self-awareness. Combining evidence-based strategies, supportive adjustments, and ongoing reflection can help you connect more confidently and clearly with coworkers.