Daniel Sigrist
ADHS kann am Arbeitsplatz schnell zu einer Herausforderung werden. Überall lauern lästige Ablenkungen und die To-do-Listen wachsen und wachsen. Auch lässt die Konzentration viel schneller nach, als man es sich wünscht. Zum Glück gibt es aber ein paar Strategien, die den Arbeitsalltag erleichtern können. Kleine Anpassungen im Tagesablauf können helfen, fokussiert zu bleiben. So wird aus Chaos Struktur und aus Stress Produktivität. Wir geben einige gute Tipps, wie man mit ADHS am Arbeitsplatz besser klarkommt.
Feste Strukturen schaffen
Wer den Tag optimal hinter sich bringen möchte, braucht klare Strukturen. Bereits am Morgen sollte mit einer festen Morgenroutine gestartet werden. So kommt unser Gehirn in den passenden Modus. To-do-Listen sind zudem Gold wert. Diese müssen aber möglichst kurz und übersichtlich gestaltet werden. Fallen große Aufgaben an, sollten diese in mehreren kleineren Schritten zerlegt werden. Am besten mit Pufferzeiten, falls doch mal was dazwischenkommt. Sehr nützlich können auch digitale Helfer sein. Es gibt unterschiedliche Apps für Erinnerungen oder Timer, die den Alltag deutlich vereinfachen können.
Ablenkungen minimieren
Es gibt keinen größeren Feind am Arbeitsplatz als die lästigen Ablenkungen. Sind die Büros offen, dann empfehlen sich hier Kopfhörer mit Fokus-Musik. Benachrichtigungen am Handy sollten direkt ausgeschaltet werden. Es ist auch sehr wichtig, dass der Arbeitsplatz sauber und aufgeräumt ist.
Alles Wichtige in Reichweite, alles Unnötige weg. Kurze Pausen sind wichtig – aber bewusst geplant, nicht spontan. Wer sich leicht ablenken lässt, kann die „Pomodoro-Technik“ testen: 25 Minuten konzentriert arbeiten, dann 5 Minuten Pause. So bleibt man motiviert.
Stärken nutzen
ADHS bringt nicht nur Probleme mit sich. Viele Menschen mit ADHS können sich zum Beispiel durch ihre Kreativität auszeichnen. Auch denken Betroffene oft unkonventionell, was eine große Hilfe im Job sein kann. Anstatt, dass man sich hier auf die Schwächen konzentriert, sollte man darüber nachdenken, wie man seine Stärken am besten einsetzt.
Kreative Berufe oder Aufgaben mit viel Abwechslung eignen sich hervorragend. Multitasking ist eine eher nicht so gute Idee. Eine Sache nach der anderen erledigen, klingt in diesem Fall besser. Bewegung kann auch helfen, den Kopf freizubekommen. Wer weiß, was funktioniert, kann den Arbeitsalltag besser anpassen.
Quellen:
https://www.shiftbase.com/de/lexikon/adhs-am-arbeitsplatz
https://www.adhsfokus.at/adhs-am-arbeitsplatz/
https://adhs-symptome.com/endlich-produktiv-arbeiten-mit-adhs-so-klappts/
Our dedicated team for psychological counseling and psychotherapy will assist you with your current challenges. Find the support that's right for you here and get in touch with a specialist who's right for you.
Do you have a goal in mind, inner questions that concern you, or the desire for change? Your topics — whether professional, personal, in relationships or somewhere in between — are at the center of our joint work. In a trusting and respectful environment, space is created for clarity, new perspectives and personal development. Together, we work on equal footing — with a focus on developing your inner resources. I am looking forward to our first contact!
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“Sometimes you just feel left alone with your problems. That's why I'm here for you to help you get out of your crisis and take the path to change. I will show you practical solutions based on psychological knowledge. My goal is to help you live a happier and happier life and to be able to overcome your next crisis faster and better. In doing so, I remain authentic and respectful.”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“Are you ready to break new ground? I will help you overcome challenges, discover your strengths and develop personal coping strategies. Together, we reflect on old patterns and open up new perspectives. Whether in personal crises, professional challenges or to improve your general well-being — I will support you in a safe and familiar setting. Meetings can also be held in English and Spanish.”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“If it doesn't work, that's okay. Dealing with the topic is an important first step towards the state you want. I will accompany you with my open, joyful and authentic way of taking the necessary steps so that you get closer to your goal. In our collaboration, I mainly ask you a lot of questions and give you the opportunity to talk, but from time to time I also share some of my psychological knowledge.”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
“Have you reached a low point, are you stressed, can you no longer resolve conflicts or are you indecisive? In a value-free atmosphere, we strengthen your resources, build security and trust, and develop strategies for dealing with challenging situations calmly. And it is also important to stop from time to time and see what kind of path you have already taken!”
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.
Are you in a difficult phase, looking for new direction or do you want to strengthen your self-esteem? As a psychological counselor, I will support you in an empathetic, compassionate and solution-oriented way. Together, we'll discover your strengths and activate your resources. Whether for life changes, relationship issues, professional topics or ADHD — with which I have learned to live myself — I offer you understanding on equal footing. I am at your side even in complex situations — clearly, warmly and effectively.
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.