Attention deficit hyperactivity disorder (ADHD) doesn’t just affect children—it often continues into adulthood, yet remains widely underdiagnosed and undertreated. In the U.S. alone, an estimated 10 million adults live with ADHD, but only about 1 in 10 have ever received treatment.
While many adults with ADHD build successful careers, the condition can present real challenges at work. Core symptoms—such as inattention, impulsivity, and hyperactivity—manifest differently from person to person. As Sean Abraham, a licensed clinical social worker at Grow Therapy, explains: “Each person with ADHD is unique. One individual might struggle in a particular role due to their symptoms, while another thrives in that same position.”
Below, mental health professionals outline common workplace behaviors and traits often linked to adult ADHD:
**1. Perfectionism That Paralyzes Progress**
There’s a surprising overlap between ADHD and perfectionism, according to Dr. Dede O’Shea, a psychologist and clinical faculty member at Tufts University. “ADHD affects the brain’s ability to direct attention,” she says. “Because focus constantly shifts between ideas, some people try to compensate by insisting everything be perfect before they begin a task.”
Unfortunately, this mindset can backfire: “They never feel things are ‘perfect enough’ to start, so they get stuck before they even begin.”
**2. Chronic Procrastination**
Procrastination is a well-known work archetype—and a frequent sign of adult ADHD. “This stems from difficulties with executive functioning and task structuring,” says Dr. Deepti Anbarasan, clinical associate professor of psychiatry at NYU Grossman School of Medicine.
For some, procrastination is driven by anxiety. Clinical psychologist Dr. Megan Anna Neff notes two common patterns: “Some fall into a procrastination-defeatist cycle, where overwhelm leads to paralysis. Others rely on last-minute urgency as a motivator to finally act.”
**3. Persistent Tardiness**
Being late isn’t just about poor time management—it can be a symptom of “time blindness,” a common ADHD trait. “People with ADHD often struggle to estimate how long tasks or commutes will take,” O’Shea explains. “They might know they need to be at work at 9 a.m., so they leave the house at 9 a.m.—because that’s the only time that registers in their mind.”
**4. Emotional Meltdowns Under Pressure**
The prefrontal cortex—the brain region responsible for attention and emotional regulation—is often underdeveloped in people with ADHD. During high-stress moments, this can lead to emotional dysregulation.
“When thoughts and emotions spiral out of control, it can result in a mental shutdown or an emotional outburst,” O’Shea says. Unexpected changes, new tasks, or disruptions to routine can easily trigger these reactions at work.
**5. Frequent Mistakes in Emails and Documents**
Executive functioning—the brain’s “manager”—helps us stay organized and attentive to detail. In ADHD, this system is impaired. “Even when someone feels ‘on task,’ their brain may not sustain focus long enough to catch errors,” O’Shea notes.
Tedious tasks like proofreading emails or reviewing paperwork are especially challenging because the ADHD brain craves constant stimulation. Repeated careless mistakes or missed details that require colleagues to double-check your work may signal underlying ADHD.
**6. Brilliant Ideas, But Difficulty Following Through**
People with ADHD are often highly creative and passionate problem-solvers—valued for their out-of-the-box thinking. “But turning those big ideas into action can be tough,” O’Shea says. “Executive functioning challenges make it hard to plan, prioritize, and sustain focus through the execution phase.”
What to Do If You Suspect You Have ADHD
If these patterns sound familiar, the first step is self-reflection—paired with outside perspective. Without disclosing a potential diagnosis, consider asking a trusted colleague:
*“How do you see my work habits? Do I seem to struggle more than others with deadlines or organization? Is this level of stress typical for our team?”*
This can help you gauge whether your challenges are unique or shared.
Next, seek professional guidance. “Start with your primary care provider or a psychologist who specializes in adult ADHD,” recommends Dr. Neff. While online screening tools can offer initial insight, they’re not diagnostic. “High scores could stem from anxiety, burnout, or other conditions,” she cautions. “A formal evaluation is essential.”
Treatment Can Make a Real Difference
“Adult ADHD responds well to both behavioral strategies and medication,” says Dr. Anbarasan. “Effective treatment improves not just work performance, but relationships and overall quality of life.”
You may also benefit from workplace accommodations. Abraham suggests options like:
- Moving to a quieter workspace
- Using project management tools to stay organized
- Requesting written (rather than verbal) instructions
When asking for accommodations, frame them as performance enhancers: “Emphasize how these adjustments will help you contribute your best work and leverage your strengths,” Abraham advises.
Recognizing ADHD isn’t about labeling limitations—it’s about unlocking potential. With the right support, adults with ADHD can thrive in their careers and beyond.