Professional Documents
Culture Documents
ADHD CAREER
GUIDE
A QUICK NOTE
Thank you!
Table of Contents:
About This Book 5-6
ADHD & Work 7-12
Reflecting on Your Career 13-20
Career Aptitude Quiz 21-24
What Are My Interests? 25-31
Would I Be Good At This? 32-80
Planning Worksheet 81-87
Before We Go… 88
Sources & Contributors 89
ABOUT
THIS BOOK:
Hello and welcome to the ultimate
ADHD career guide!
We all know how ADHDers struggle in school as kids and teenagers;
there have been many studies and conversations surrounding childhood
ADHD and its impact on school performance. But while understanding
ADHD in young people is important, ADHD doesn’t simply disappear as
we grow up. Many of us continue to struggle as adults in the working
world, and we think this is an important subject to tackle, too.
For many of us, and especially those who received a late diagnosis, it can
be frustrating to know that our ADHD can negatively impact our
work—particularly if we feel powerless to do anything about it.
If we’ve spent too much time in the wrong work environment, we can
start to feel discouraged and disempowered, which makes it that much
harder to want to go to work at all.
The good news for ADHDers? When we’re working in the right career, we
can accomplish truly amazing things!
This workbook is designed to help you make sure you find the right work
environment for you and your brain, and to understand how you can use
your ADHD as a super powered engine at work instead of a roadblock.
5
Maybe you’re a recent graduate, about to enter the workforce for
the first time. Maybe you’ve been struggling with work lately, and
are looking for a change.
Wherever you are in your career, know that you’re not alone!
We’re here to help you work through some of the common
problems faced by ADHDers, and to help you navigate the many
choices you have in determining—and beginning—your “dream
job”.
d y ?
Rea e in!
L e t ’ s d i v
6
ADHD
& WORK
Many ADHDers struggle with their work for a
variety of reasons. If you’re ready for a career
change, it’s probably because you’ve found that
something just isn’t working for you in your
current position.
Of course, one of the major hurdles in the workplace for many ADHDers
is maintaining productivity and managing their time well. Problems with
our executive function can make it difficult to start tasks, or to transition
between them. We can easily lose track of time while in a state of hyper
focus, or struggle to manage our schedule due to time blindness.
Knowing how your ADHD may impact your productivity and time
management is the first step to finding (or creating) a work environment
where you can thrive.
8
Motivation
As you are well aware, it’s much easier for people with ADHD to do things
that they are interested in and excited about. When our work feels more
like a chore than a passion, it’s that much harder to motivate ourselves to
do anything at all.
For anyone, and especially for ADHDers, the best careers are the ones
that are rooted in a deep sense of passion or purpose. When we love what
we’re doing, and we feel that we’re making a difference in the world, work
becomes much easier.
On a larger scale, that looks like finding the perfect career—the kind
where work doesn’t feel like work.
9
Social
Reltionships
Some of us with ADHD also struggle with the “people” side of things;
we might miss social cues from our coworkers, find ourselves in a
power struggle with our boss, or feel a deep sense of rejection when
anyone makes the smallest criticism of our performance.
10
Work-Life
Balance
Everyone struggles to maintain a work-life balance from time to time, but
this can be especially challenging for those of us with ADHD.
11
To tell or not to tell?
Whether or not to disclose your ADHD to your workplace is a decision that
is entirely up to you. Before making such an important decision, it can help to
consider all the possible pros and cons about such a personal disclosure.
On the one hand, telling your workplace that you have ADHD can open up
the doors for them to help you get the right accommodations in order to do
your best work, and coworkers who know about your ADHD might be more
understanding when you slip up.
On the other hand, the reality is that some people aren’t always as
understanding as we’d like them to be. Opening up about your ADHD to the
wrong person might cause even more problems for you at work—and
unfortunately, some ADHDers may face misunderstandings (or even blatant
discrimination) in the workplace.
The decision of whether to tell your workplace about your ADHD can be a
tough one, and it’s worth spending some time to consider your unique
situation.
12
REFLECTING ON
YOUR CAREER
It’s not unusual for those of us with ADHD to change careers multiple times
throughout our lives. And that’s totally fine!
For many of us, the urge to follow our passions—even when those passions
are very different from what we’ve done already—is one of the things that
makes our neurodivergent brain so amazing.
But before we dive into the types of careers you might want to pursue, let’s
first spend some time reflecting on the career you have now, and/or careers
you’ve had in the past.
NOTE: After going through the other sections of this workbook, you
may wish to return to these questions to see if anything has changed
about the way you think of your career-related strengths and challenges.
Nothing here is set in stone!
13
What are some of the major challenges I
have faced in my career so far, and how have
I overcome them?
14
How has my ADHD been a strength for
me in the workplace?
15
How do I manage my ADHD symptoms at
work, and what strategies have been
effective for me?
16
Did I have a “dream job” growing up? What
was it? How have my interests changed (or
stayed the same) since I was younger?
17
What are some of the skills I have
developed through my experiences and how
can they be applied to my career goals?
18
What potential career changes am I
considering and why?
19
What are my top priorities in my career and
how can I make sure they are being met?
20
CAREER
APTITUDE
QUIZ
Don’t overthink it, and don’t worry about choosing the right
answers… there aren’t any! Remember, this is not an
all-encompassing guide; instead, think of it as an exercise to get your
wheels turning.
21
CAREER APTITUDE QUIZ
ROTATE
1/2
What type of work environment do you What type of communication do you
prefer? prefer?
A)
A A fast-paced, dynamic environment A)
A Verbal
B)
B A structured, predictable environment B)
B Written
C)
C A flexible, independent environment C)
C Both
D)
D A creative, innovative environment D)
D Neither
What type of tasks do you enjoy? What type of work schedule do you
prefer?
A)
A Problem-solving and critical thinking
B)
B Organizing and planning
A)
A A set schedule
C)
C Researching and analyzing B)
B A flexible schedule
D)
D Creating and designing C)
C A part-time schedule
D)
D A remote schedule
How do you handle stress?
What type of skills are you most
A)
A I thrive under pressure and enjoy a challenging workload
B)
B I need time to decompress when confronted with
confident in?
stressful situations
A)
A Interpersonal
C)
C I have strategies to manage my stress, and they work
B)
B Technical
sometimes (but not always)
C)
C Analytical
D)
D Stress and pressure can be overwhelming for me, and I
D)
D Creative
prefer to avoid it
CAREER APTITUDE QUIZ
ROTATE
2/2
What
Whattype
type of
of work
work do you find most
environment do you What
What type
type of work do you find
communication domost
you
rewarding?
prefer? fulfilling?
prefer?
A)
AA) A fast-paced,
A Helping othersdynamic environment A)
A)
A Verbal a positive impact
A Making
BB)
B) A structured,
B Making predictable environment
a difference B)
BB) Written success
B Achieving
C)
CC) A flexible, aindependent
C Achieving goal environment C)
CC) Both part of a team
C Being
DD)
D) A creative,
D Being innovative
recognized environment
for my work D)
D
D) Neithercreative freedom
D Having
How
Whatdotype
youof
handle do you enjoy?
taskschange? What type of work schedule do you
prefer?
A)
A I Problem-solving
AA) embrace it and critical thinking
BB)
B)
B I Organizing and
need time to planning
adjust A)
A A set schedule
C)
C I Researching
CC) resist it and analyzing B)
B A flexible schedule
DD)
D)
D I Creating
don't notice
anditdesigning C)
C A part-time schedule
D)
D A remote schedule
How do
What typeyouofhandle
work do stress?
you find most
challenging? What type of skills are you most
A) I thrive under pressure and enjoy a challenging workload
A
B)
confident in?
B I need time to decompress when confronted with
A)
A Repetitive tasks
stressful situations
B)
B Long periods of sitting A)
A Interpersonal
C)
C
I have strategies to manage my stress, and they work
C)
C Working independently B)
B Technical
sometimes (but not always)
D)
D Meeting deadlines C)
C
Analytical
D)
D
Stress and pressure can be overwhelming for me, and I
D) Creative
prefer to avoid it D
Count your answers and write
them below:
Answer Key:
If you answered with a majority of A's: Careers in sales, marketing, or
entrepreneurship may be a good fit.
Of course, there are more career options available to you than just
the ones listed above. Let’s look at some more possible careers you
might want to consider!
WHAT ARE MY
INTERESTS?
It’s no secret that people—and
especially people with ADHD—perform
better in their careers when they are
motivated by a personal interest in their
work.
25
Careers for people who enjoy working
outdoors:
Park ranger Gardener
Forest ranger Fisherman or commercial diver
Farmer or rancher Meteorologist
Landscape architect Geographer
Arborist or tree surgeon Archeologist
Geologist Adventure guide or outdoor
Surveyor educator
Wildlife biologist or ecologist Firefighter
Environmental scientist or Conservation officer
consultant Outdoor recreation guide
Land manager or Surveyor
conservationalist Hiker/backpacker guide
Construction worker Wildlife photographer
Landscaper or groundskeeper Park maintenance worker
Beach lifeguard
26
Careers for people who like working with
children:
Teacher Occupational therapist
Pediatrician Children's librarian
Speech therapist Childcare worker
Child psychologist Children's nurse
Social worker Children's fitness instructor
Daycare provider Children's entertainer
Youth counselor Children's book author/illustrator
Childcare center director Children's museum educator
Early childhood education Children's sports coach
specialist Children's music teacher
School counselor
27
Careers for creative people, and those who
like working with visual art:
Graphic designer Art historian
Illustrator Art critic
Fine artist Art gallery manager
Art director Tattoo artist
Animation artist Fashion designer
Web designer Set designer
Interior designer Film and video editor
Photography Advertising art director
Art teacher Museum curator
Art therapist
Art conservator
28
Careers for people who enjoy traveling:
International business consultant Travel photographer
Foreign service officer Travel writer
Flight attendant Travel blogger
Cruise ship worker Travel consultant
Import/export specialist Geologist/field researcher
International humanitarian aid Archeologist/field researcher
worker Wildlife biologist/field researcher
International journalist Sales representative (for
International educator travel-related products or services)
Language interpreter/translator Event planner (for destination
International engineer events)
International lawyer Travel nurse
Travel agent Travel therapist
Tour guide Diplomat
Flight attendant Missionary
Cruise ship worker Adventure tour operator
29
Careers for those who want to help the
environment:
Environmental scientist Environmental lawyer
Ecologist Green building designer
Wildlife biologist Sustainable agriculture specialist
Conservation biologist Carbon offset consultant
Sustainability consultant Energy efficiency consultant
Renewable energy engineer Recycling and waste management
Environmental educator specialist
Climate change analyst Water resource manager
Park ranger Air quality specialist
Forest manager Climate change policy advisor
Marine biologist
30
Have other interests not included here?
Try searching online for:
“careers related to ________”
and see what comes up!
You can write down any ideas here:
31
WOULD I BE
GOOD AT THIS?
You might know what types of careers you’re interested in, but have
doubts about whether you’d be any good at them.
Let’s face it: people with ADHD are so often told that we’re not “good
enough,” that sometimes we start to believe it—even when it’s not true!
ADHDers can (and do!) thrive in all kinds of careers, and while having ADHD
can certainly mean facing obstacles that others don’t have, it does not mean
we cannot be successful.
Of course, it goes without saying that all ADHDers are different—not just
from neurotypical people, but from each other. A “good” job for one ADHDer
may not be the right fit for you, and vice versa.
There are all kinds of factors that go into what makes someone a good
candidate for any job, and simply “having ADHD” on its own does not make
you a good or bad fit for any position.
The key is learning to understand your own strengths and challenges, and
how they might affect your work.
In this section, you’ll find some different career fields and descriptions of
how they might be a good fit for someone with ADHD.
Along with each career idea, we’ve included some space for you to jot
down some notes of your own. Here you can write what you might enjoy
about the job, what potential challenges you see with it, or anything else you
might want to remember later.
33
High energy levels: Many people with ADHD have high energy levels,
which can help them stay focused and productive during long work
hours.
Passion for organization: People with ADHD often have a passion for
organization and can keep things in order, which is essential for
administrative support roles.
Notes:
34
Arts &
Entertainment
Energy and enthusiasm: People with ADHD often have a lot of energy
and enthusiasm, which can be used to bring life to a performance or
project.
35
Independent thinking: Many individuals with ADHD are independent
thinkers, which can be beneficial in the arts and entertainment industry
where originality and creativity are valued.
Quick thinking: People with ADHD often have quick thinking abilities,
which can be beneficial in the fast-paced environment of the
entertainment industry.
Strong passion and drive: Many individuals with ADHD have a strong
passion and drive for their chosen field, which can be beneficial in the
competitive arts and entertainment industry.
Notes:
36
Business
High energy levels: Many individuals with ADHD have high levels of
energy and motivation, which can help them tackle challenging projects
and stay focused on their goals.
37
Adaptability: Individuals with ADHD tend to be highly adaptable and
can quickly adjust to changes in the business environment, making
them well-suited for dynamic and ever-changing industries.
Strong work ethic: People with ADHD often possess a strong work
ethic and can be highly motivated to achieve success in their careers.
Notes:
38
Consulting
High energy and enthusiasm: People with ADHD tend to have a lot of
energy and enthusiasm, which can be channeled into a consulting career
where they can apply their energy and enthusiasm to help clients achieve
their goals.
39
and strategies to clients.
Attention to detail: While people with ADHD can have difficulty with
attention to detail in some areas, they can also have a heightened
attention to detail in others. This skill can be beneficial in consulting, as
consultants must pay attention to small details in order to make
accurate recommendations and predictions.
Notes:
40
Counseling
Creativity: People with ADHD often have a unique perspective and can
think outside the box, which can be beneficial in counseling sessions.
Flexibility: People with ADHD are often able to adapt to new situations
and think on their feet, which can be important in counseling.
41
which can help them to persevere in the face of challenges.
Notes:
42
Criminal
Justice
High energy levels: Many people with ADHD have a lot of energy and
can work for long periods without getting fatigued, which is useful in
physically demanding roles such as law enforcement or forensic science.
43
even when faced with difficult challenges.
Notes:
44
Customer
Support
High energy levels: ADHD individuals often have high energy levels,
which can help them remain focused and motivated throughout the
workday.
45
effective customer support.
Notes:
46
Data Entry
Flexibility: Data entry jobs often offer a flexible schedule and the ability
to work from home, which can be beneficial for individuals with ADHD
who may struggle with a traditional office environment.
47
Fast typing: Individuals with ADHD often have quick reflexes and can
type quickly, making them well-suited for data entry tasks that require
fast typing speeds.
Focus: Data entry tasks require focus and concentration, which can be
beneficial for individuals with ADHD who may struggle with distractions
in other work environments.
Notes:
48
Design
Creativity: ADHD individuals are often known for their unique and
creative thinking, which can be beneficial in a career in design as it
requires a lot of imagination and originality.
High energy levels: People with ADHD often have high energy levels,
which can be useful in a career in design as it requires a lot of energy and
49
focus to come up with new ideas and bring them to fruition.
Passion: Many individuals with ADHD are passionate about their work,
and this can be especially true in a career in design, where creativity and
personal expression are key.
Notes:
50
Education ABC
Problem-solving: The ability to think outside the box and come up with
unique solutions to problems is a common trait in individuals with ADHD,
and can be particularly useful in creating engaging and effective lesson
plans.
Energy: The high energy and enthusiasm that is often present in people
with ADHD can be channeled into motivating and inspiring students.
51
asset in building positive relationships with students.
Notes:
52
Emergency
Rescue
Services
53
Strong sense of compassion: Many people with ADHD have a strong
sense of empathy and care deeply about helping others, making them
well-suited for careers in rescue services.
Notes:
54
Entrepreneurship
55
difficulty with group work and collaboration.
Notes:
56
Finance
High energy: People with ADHD often have a lot of energy and are able
to work long hours without getting tired, which is ideal for a career in
finance where deadlines and workloads can be demanding.
57
Risk-taking: ADHD individuals are often comfortable taking risks,
which can be an advantage in finance where risk-taking is often
necessary to make profitable investments.
Resilience: People with ADHD often have a high level of resilience and
are able to bounce back quickly from setbacks, which is important in
finance where setbacks are common.
Notes:
58
Government
Focus: ADHD individuals are known for their ability to focus on a task for
long periods of time, which can be beneficial in government work where
long hours and tight deadlines are common.
Passion for public service: Many ADHD individuals have a strong sense
of civic duty and a desire to make a positive impact on their community,
which can be a driving force in pursuing a career in government.
59
Strong communication skills: ADHD individuals often have strong
communication skills and the ability to connect with others, which can
be beneficial in government work where building relationships and
communicating with various stakeholders is important.
Strong work ethic: ADHD individuals often have a strong work ethic
and are driven to succeed, which is important in government work
where dedication and commitment to the job is essential.
Notes:
60
Law
Passion for advocating for others and fighting for justice would be a
strong motivator in a career in law.
61
ahead of the competition.
Notes:
62
Marketing
Creativity and innovation: Many people with ADHD have unique and
creative ideas, which can be beneficial in a field that requires constant
innovation and new ideas to stay ahead of the competition.
63
better able to understand people and their needs.
A strong ability to think outside the box: People with ADHD often
have a unique perspective and are able to think outside the box, which
can be beneficial in a field that requires creativity and innovation.
Notes:
64
Medicine
Quick thinking: People with ADHD tend to think quickly and on their
feet, which can be beneficial in emergency situations.
65
ADHD can often focus intently on a task when they are passionate
about it. This can make them highly dedicated doctors.
Energy: Many people with ADHD have a lot of energy and are able to
handle demanding schedules and long hours.
Notes:
66
Research
Passion for learning: Many people with ADHD have a strong passion
for learning and discovery, which can drive them to excel in a career in
research.
Ability to think outside the box: People with ADHD may be more likely
to think outside the box and come up with unconventional ideas and
solutions, which can be valuable in research, where new discoveries and
breakthroughs often come from unexpected places.
High energy levels: Many individuals with ADHD have high energy
levels and are able to work for long periods of time, which can be
beneficial in research, where long hours and hard work are often required.
Notes:
68
Sales
69
Curiosity: People with ADHD tend to be very curious and eager to
learn, which can help them stay up-to-date on new products and
services, and identify opportunities for growth.
Notes:
70
Science
High energy: People with ADHD often have high levels of energy,
which can be beneficial in a fast-paced and demanding field like science.
Flexibility: Those with ADHD may be more adaptable and able to pivot
quickly to new projects or ideas, a trait that can be beneficial in a field
where new discoveries are constantly being made.
Notes:
72
Social
Media
73
Constant learning: Social media is constantly changing, and one
needs to stay updated with the latest trends and algorithms, this keeps
the person with ADHD curious and always learning.
Flexibility: Social media work can often be done remotely, which can
be a great fit for someone with ADHD who may struggle with a
traditional office environment.
Notes:
74
Social
Work
Energy: People with ADHD have a lot of energy and can use it to be
productive and active in their work. This can be beneficial in social work,
where there is often a lot of activity and multitasking.
75
Resilience: Social work can be emotionally taxing, and individuals with
ADHD are often resilient and able to handle the challenges of the field.
Passion for helping others: Many people with ADHD have a strong
desire to help others, and social work is a field that allows them to
channel that passion into making a positive impact on people's lives.
Notes:
76
Technology
77
may have difficulty following rigid schedules or routines.
Creative Thinking: Individuals with ADHD may find that their unique
perspective and approach to problem-solving can be valuable assets in
a technology career, where innovation and creativity are highly valued.
Notes:
78
Writing
79
Remote work: Writing allows for the opportunity to work from home
or remotely, which can be beneficial for individuals with ADHD who may
struggle with traditional office environments.
Notes:
80
PLANNING
WORKSHEET
Consider everything you’ve learned so far in
this book. Return to your journal entries, your
aptitude quiz, and the careers you were drawn
to in the previous sections.
81
With everything you’ve considered, what
career goals do you now have?
82
Who can help you achieve your goal? Where
can you go for assistance, inspiration, or
encouragement?
83
What is your backup plan? (i.e. in case your
career goals take longer than expected
to achieve, what will you do for a living in
the meantime?)
84
List any major steps you need to take in order to
achieve your career goal. (i.e. Are there any degrees
or certifications you need to complete in order to
become qualified? Would you need to relocate?)
85
Of the major steps you listed above, figure out
which one needs to happen first. Then, break it down
into smaller steps. List everything you need to do in
order to complete that first item on the list.
86
Now that you know what steps you need to take to
get started on reaching your career goals, you’re
ready to get started! Remember that the best way
to achieve big goals is by breaking them down into
smaller, more manageable steps. You’ve got this!
87
BEFORE
WE GO…
Love,
-The ADHDoers
Team
88
SOURCES &
CONTRIBUTORS:
Designed by ADHDoers
Distributed by ADHDoers
Sources:
Montijo, S. (2022, March 31). The best jobs for people with ADHD.
Psych Central. Retrieved March 1, 2023, from
https://psychcentral.com/adhd/best-jobs-for-people-with-adhd#fas
t-paced-jobs