Great at the job, exhausted by the workplace? That’s a very AuDHD combination.
Why work can be hard
Most workplaces are built for one kind of brain, and it isn’t ours. Open-plan noise, vague instructions and back-to-back meetings hit both the autistic and ADHD sides.
The problem often isn’t you. It’s the environment.
Many AuDHD people are very good at their actual jobs and worn out by everything around them. Open-plan offices, constant interruptions, unclear instructions and unwritten social rules all take energy that neurotypical colleagues do not have to spend. By the time the real work starts, a lot of the day’s energy has already gone. That can lead to burnout, or to being judged on how you come across rather than on what you produce.
What each side needs
Side by side, it looks like this:
| Autistic side | ADHD side |
|---|---|
| Clear, written instructions | Variety and new challenges |
| A quiet place to focus | Movement and breaks |
| Warning before changes | Big tasks in small steps |
| Direct, honest feedback | Quick wins and feedback |
Good managers can support both.
What it can look like
You might recognise some of these:
- Brilliant at the work, drained by the office
- Deep in a project, missing the admin
- Needing the meeting agenda in advance
- Rewriting one email five times
- Burning out after “just” a busy week
Adjustments to ask for
- Noise-cancelling headphones: Or a quieter desk.
- Written instructions: Follow-up notes after meetings.
- Flexible hours: Work when your brain works.
- Regular check-ins: Short, clear and predictable.
- Remote or hybrid days: Recovery time built in.
Your UK rights
- Reasonable adjustments: The Equality Act 2010 may require them.
- Ask without a diagnosis: Many adjustments cost nothing.
- Access to Work: A government scheme that can fund support.
- Put it in writing: Keep a record of what you ask for.
- Get advice: Acas and Citizens Advice can help.
Where to start
Think about which parts of your day cost the most, and which small change would help. It might be written instructions, a quieter desk, or flexible hours. Then ask for it, in writing if you can. Many useful adjustments cost an employer little or nothing, and you do not have to struggle silently first.
The bottom line
Your brain is an asset.
This post is for awareness, not legal advice. Acas and Citizens Advice can help with your specific situation.
Want the swipeable version? This post is also a carousel on Instagram: follow @johnhasaudhd for more on life with AuDHD.