About ADHD and some workplace adjustments that might help 🙂

Find out about ADHD, what the symptoms are and what support you can ask for...

About ADHD and some workplace adjustments that might help 🙂

Hi 👋🏽 I’m Dileepa - co-founder and CEO at Sumrise.

I got diagnosed with ADHD in 2022. I also have dyslexia.

It took me a while. I was a little worried at the time, so I dragged my heels a bit.

Once I was diagnosed with ADHD, I got an amazing document from a Consultant Psychiatrist at Psychiatry UK (via the NHS) describing the difficulties I or people like me with similar ADHD symptoms experience.

This document is really helpful in understanding ADHD for you, a friend, a loved one or a colleague.

There are also some great recommendations on how to support ADHD at work.

I decided to share it in case it helps someone else 🙂

About ADHD and workplace adjustments (from my Consultant Psychiatrist)

ADHD has three core symptoms which affect people with it to different degrees: 


  • Difficulties with concentration, short term and working memory
  • Difficulties with planning and getting started (activation)
  • Difficulty with organisation and losing things
  • Easily distracted by small things which others would not notice


  • Acting or speaking on the spur of the moment without thinking through the consequences
  • Difficulty controlling emotions


Whilst adults with ADHD are usually much less active than children with ADHD, they may still have symptoms such as restlessness and the need to tap or fidget. Some people are diagnosed with attention deficit disorder, without hyperactivity; this is particularly the case for girls and women. Whilst not a core symptom, many people with ADHD have problems with sleep. This can have knock-on consequences for getting up and out to work in the workplace.

Modifications to the Work Environment

  • Visual prompts – e.g., wall charts for routines, checklists, post-it notes for reminders
  • Physical reminders – e.g., laying out everything needed for tomorrow at the end of today,
  • labelled ‘homes’ for storing tools
  • Larger computer screens so everything is visible (reduces burden on memory)
  • Visible clocks, allowing/encouraging use of alarms and timers
  • Reducing distractions:
  • Allow headphones with music or ambient noise, or ear plugs
  • Own space, if possible, with reduced level of distraction

Modifications to Working and Management Practices

  • Offer increased supervision/frequent check-ins and feedback (e.g., daily, or weekly planning and progress meetings with line manager)
  • Tasks broken down into clear, bite size steps
  • Give instructions and meeting notes in writing rather than verbally
  • Operate a buddy system for tasks to help maintain focus
  • Allow regular movement/stretching breaks:
  • Pomodoro working (25 mins work + 5 mins break, with longer break after 4 Pomodoros)
  • Scheduled breaks during long meetings/activities

Allowing Useful Technology

There are several apps which can assist people with ADHD and related difficulties. However, these are not a ‘magic bullet’ and the wrong app can just put an extra burden on memory – so the key is to talk to the employee about what would help them within their particular work context and try things out. Potentially helpful apps include:

  • To do list reminders/scheduling apps (e.g., Todolist, Wunderlist)
  • Aids if reading and writing are a problem
  • Text-to-speech software (e.g., Captivoice.com)
  • Speech-to-text software (e.g., Google Docs Voice Typing, Apple Dictation)
  • Blockers to eliminate distractions from social media/smart phones during tasks (e.g., Cold
  • Turkey)
  • White noise/ambient noise apps (e.g., Coffivity, Focusatwill)
  • Notetaking apps (can be as simple as notes function on phone)

A little bit about what we do for ADHD and Dyslexia ❤️

Sumrise is a technology tool kit that people can use to customise email for Dyslexia and ADHD. 

People can pick the tools that help them the most, to help them read faster, improve productivity and lower stress levels.

Individuals can try Sumrise for free via the Sumrise website

For organisations interested in how you could use Sumrise to support professionals in your team with ADHD or Dyslexia feel free to drop me an email on dileepa@sumrise.email