Boundaries at Work With ADHD

Setting healthy and reasonable boundaries in the workplace can be a complex and delicate dance, particularly for creative thinkers with ADHD.

Striking the right balance between professional responsibilities, personal needs, and career ambitions requires a nuanced understanding of one's own strengths, values, and the impact of ADHD on work dynamics. Here we’ll explore the intricacies of boundary setting for individuals, addressing competing motivations, imposter syndrome, work-life balance, and the influence of different working styles.

Competing Motivations

If you have ADHD you will likely struggle with executive functions like goal-directed persistence, flexibility, emotional regulation, task initiation, planning and prioritisation. These are all things that organisations place a high value on in terms of operational efficiency. So, does this mean that employees with ADHD are sub-optimal and unfit for purpose? Hell no!

It means they grapple with competing motivations, making it challenging to establish clear boundaries at work. The constant interplay between the desire to excel in one's career and the need for personal well-being can lead to a struggle in setting limits. Research, such as a study by Prevatt and Yelland (2015), highlights the importance of recognising and aligning personal motivations with career goals to foster a sense of fulfilment. It becomes crucial for individuals with ADHD to identify their priorities and establish boundaries that support both professional success and personal well-being. Additionally, both executive function challenges and ADHD traits like response inhibition (creative problem solving), sustained attention (hyperfocus) and planning and prioritisation (we love a ‘system’ for getting shit done) can become performance strengths when harnessed for positive and sustainable action.

Self Doubt

Self doubt can be pervasive for with ADHD, intensifying the difficulty of setting boundaries. Feelings of inadequacy and the fear of being exposed as a fraud can lead to overcommitment and an inability to say no. Research by Kruger and Dunning (1999) emphasises the impact of imposter syndrome on individuals' self-perception and decision-making. Overcoming imposter syndrome involves acknowledging one's strengths and capabilities, and reinforcing the importance of setting boundaries that align with personal capacities and ambitions.

Work-Life Balance

Maintaining a healthy work-life balance is a universal challenge, but individuals with ADHD may find it even more daunting due to the nature of their attention and focus. Research by Hallowell and Ratey (2011) suggests that individuals with ADHD benefit from creating structured routines and incorporating regular breaks to enhance productivity and well-being. Setting clear boundaries around work hours, breaks, and personal time becomes imperative for achieving a sustainable work-life balance.

Different Working Styles

ADHD often manifests in diverse working styles, ranging from hyperfocus to frequent task-switching. Understanding and embracing one's unique working style is essential for effective boundary setting. Research by Ramsay and Rostain (2005) emphasises the significance of self-awareness and tailored strategies for managing ADHD-related challenges. By aligning boundaries with individual working styles, individuals can optimise their productivity while preventing burnout.

Coaching Techniques for Self-Actualisation

ADHD coaching techniques play a pivotal role in assisting people with ADHD in setting boundaries that foster self-actualisation and interventions focus on helping recognise their values, strengths, and career ambitions. By aligning boundaries with these core elements, individuals can navigate the complexities of work dynamics more effectively. Studies by Weiss (2011) showcase the efficacy of coaching in promoting self-awareness and goal attainment, providing individuals with ADHD with valuable tools for boundary setting.

As people with ADHD navigate their professional journeys, cultivating a balance between career ambitions and personal well-being through thoughtful boundary-setting becomes a cornerstone for success and fulfilment.