Conquering the Workplace with ADHD: Strategies for Black Women in Mid-to-Senior Careers

Imagine being a highly accomplished Black woman leader, yet facing constant feedback about focus, attention to detail, or timeliness. These could be signs of Attention Deficit Hyperactivity Disorder. But for Black women in mid-to-senior level careers, these challenges can often be misinterpreted as unprofessionalism.

ADHD and Black Women: Unique Challenges and Unparalleled Strengths

Here’s the truth: Adult ADHD in Black women is frequently under diagnosed. This leaves brilliant minds feeling frustrated, misunderstood, and questioning their capabilities. According to the Journal of Attention Disorder Black adults are 77% less likely to be diagnosed with ADHD as compared to white adults.

The good news? With the right strategies and support, ADHD can become your superpower, not a hurdle. This article explores practical tips and resources specifically designed to empower Black women leaders with ADHD to thrive in the workplace.

Harness Your Brilliance: Strategies for Managing ADHD

• Tame the Executive Function Frustration: Many core symptoms of ADHD fall under the umbrella of executive function challenges. Difficulty planning, prioritizing, and managing time can be particularly disruptive in leadership roles. Utilize apps, planners, or to-do lists specifically designed for visual learners or those with ADHD. Break down large projects into smaller, more manageable tasks.
  
• Conquer Time Management: ADHD and time management can be a tricky dance. But remember, Black women already excel at juggling multiple responsibilities! Leverage your existing strengths in resourcefulness and time management. Explore time management techniques like the Pomodoro Technique, which involves focused work intervals with short breaks.
  
• Move Your Body: Fidgeting and restlessness are common with ADHD. Take short “power breaks” throughout the day for walks or stretches. Consider a standing desk or a fitness ball chair to keep your body engaged while you work.
  
• Embrace Your Strengths: ADHD often brings a powerhouse of creativity, problem-solving skills, and boundless energy. Consider career paths that leverage these strengths, such as project management, entrepreneurship, or fast-paced environments.

Building Your Support System: Resources for Black Women with ADHD

• Advocate for Yourself: ADHD is a recognized disability under the ADA. Discuss reasonable accommodations with your employer, such as flexible deadlines, a quiet workspace, or the ability to record meetings for later reference.
  
• Seek Professional Help: A diagnosis from your doctor unlocks treatment options like therapy, medication, ADHD coaching, and lifestyle changes. Explore alternatives if stimulants aren’t suitable for you.
  
• Find Your Tribe: Connect with support groups like CHADD or online communities specifically for Black women with attention deficit hyperactive disorder. You’ll find valuable resources and a community that understands your struggles.
  
• Empowerment Through Coaching: Consider working with an ADHD coach specializing in the unique needs of Black women. They’ll help you implement strategies, master new skills, and navigate the specific challenges Black women face in the workplace.

Leading with Brilliance: Inspiration and Success

Black women like Simone Biles, Solange Knowles, and the Science Maven, Dr. Raven Baxter have showcased how to leverage ADHD for incredible success. Studies have shown that it can present with unique strengths in creativity, resilience, and out-of-the-box thinking. You just have to know how embrace it.

You’re a force to be reckoned with, but ADHD might be holding you back. Unlock your full potential and lead with confidence. Invest in a coach who understands.

Ready to take charge of your ADHD and unlock your full potential? Schedule a complimentary 30-Minute Career Solution Consultation today! We’ll discuss your unique challenges as a Black woman leader with ADHD and develop a personalized plan to help you thrive in the workplace. Click to book your 30-Minute Career Solution Consultation!

I’m an ICF Professional Certified Coach (PCC) and career coach for Twanna Carter Professional & Personal Coaching, LLC. I failed my first career transition from the military so badly, it took me the next 10+ years to build my confidence and recover. I know what it feels like to struggle with imposter syndrome and uncertainty about my worth in the workplace. It’s why I am dedicated to empowering Black women. Helping them navigate change and uncertainty by providing them with the tools and strategies they need to be successful. Schedule a free 30-Minute Career Solution Call today.

Curated Reads: Essential Books to Add to Your Personal Library 

• Melaninated Magic: 180 Affirmations to Nurture Your Soul and Unleash Your Black Girl Joy by Twanna Carter, PhD
• Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity by Saundra Dalton-Smith, MD
• I’m Not Yelling: A Black Woman’s Guide to Navigating the Workplace (Successful Black Business Women), Elizabeth Leiba.
• Crucial Conversations: Tools for Talking When Stakes Are High by Kerry Patterson, Joseph Grenny, Ron McMillan, and Al Switzler.
• Influence: The Psychology of Persuasion by Robert B. Cialdini.
• How to Win Friends and Influence People by Dale Carnegie.
• The Silent Struggle: Taking Charge of ADHD in Adults by W. William Ross-Child M.L.C.
• The Memo, by Minda Harts.
• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear
• Worthy: How to Believe You Are Enough and Transform Your Life, by Jamie Kern Lima
• 33 Tools to Remake Your Career by Paul Gabriel Dionne

_{If you found this blog informative, buy me a cup of coffee.}

Read my latest blogs

• 
  The ‘Soft Life’ Schedule: How I Rebuilt My Week Around Rest, Results, and Relationships
    Once upon a grind, I believed that success was measured in sleepless nights, endless hustle, and a calendar packed so tight it squeaked. My norm was 3-5 hours of sleep a night. I’d drink Mountain and Snicker bars to stay up to the wee hours of the morning. The rinse and repeat to stay… Read more: The ‘Soft Life’ Schedule: How I Rebuilt My Week Around Rest, Results, and Relationships
• 
  Why Imposter Syndrome Hits Hardest at the Top. Especially for Black Women Execs
  Imposter Syndrome Hits Hard Ever walked into a C-suite meeting and felt like you were wearing someone else’s shoes. Waiting for someone to call you out, even though you’ve earned your seat at the table? If you’re a Black woman executive, you probably know this feeling all too well.  The higher you climb, the more… Read more: Why Imposter Syndrome Hits Hardest at the Top. Especially for Black Women Execs
• 
  Why Executive Coaching Works for Black Women Executives
  How the Thrive Beyond Survival V.I.P. Framework™ Creates the Shift from Stuck to Thriving “You’ve checked every box. Degrees. Promotions. Leadership roles. Yet… you still feel stuck, silenced, and stretched too thin.” If that hits close to home, you’re not alone.For far too many high-achieving Black women executives, the climb to the top came at… Read more: Why Executive Coaching Works for Black Women Executives
• 
  3 Mistakes Executives Make During a Career Pivot
  Let’s Get Real: Why This Matters Making a career pivot as an executive isn’t just about updating your job title or adding a shiny new certification to LinkedIn. It’s about rewriting your narrative from the inside out. Whether you’re stepping out of the C-suite, moving from nonprofit to corporate, or leaving government service for consulting,… Read more: 3 Mistakes Executives Make During a Career Pivot
• 
  7 Signs You’re Still Leading From Survival Mode
    If you’re a high-achieving Black woman executive, you’ve probably mastered the art of the juggle, leading teams, making tough calls, and holding it down for your family. But let’s be honest: sometimes, even with those wins, you feel like you’re running on fumes. Maybe you keep asking yourself, “Is this as good as it… Read more: 7 Signs You’re Still Leading From Survival Mode
• 
  What If Your Career Wasn’t Meant to Be This Hard?
  7 Thought-Shifting Prompts to Help You Discover the Work You’re Meant For You know that quiet ache that shows up on Sunday nights? The way your stomach tightens when you think about Monday morning… again? You’ve done everything right in your career.Checked all the boxes.Earned the title. Got the degree. Landed the job. But somewhere… Read more: What If Your Career Wasn’t Meant to Be This Hard?
• 
  Why Boundaries Are the Richest Thing You Can Build This Year
  Wealth Isn’t Just About Your Bank Account When you hear the word “rich,” what pops into your mind? Diamond necklaces? Stock portfolios? That one aunt’s mysterious vacation house? We’re conditioned to equate wealth with dollars and digits. But what if I told you boundaries, yes, those sometimes-awkward personal limits, are the true luxury assets you… Read more: Why Boundaries Are the Richest Thing You Can Build This Year
• 
  Are You Really Being Too Much, Or Just Being Seen?
  Have you ever felt the need to shrink yourself at work or in social spaces, just to avoid being labeled as “being too much”? Maybe you’ve been told you’re too outspoken, too confident, too ambitious, or simply too visible. For many Black women and other marginalized professionals, this fear of visibility is more than a… Read more: Are You Really Being Too Much, Or Just Being Seen?
• 
  Career Shift? These 9 Transferable Skills Resources Are Game-Changers
  As an executive-level professional aiming for a strategic career pivot, knowing your transferable skills isn’t just beneficial, it’s essential. Transferable skills are abilities you carry from one job to another, vital for succeeding across various roles and industries. For senior-level executives, clearly identifying and articulating these skills is the cornerstone of an effective career pivot.… Read more: Career Shift? These 9 Transferable Skills Resources Are Game-Changers
• 
  You Need a Hustle Detox. Not Another Planner.
  Are you tired of buying yet another planner, hoping THIS one will finally fix your chaos? You know the drill: glossy cover, color-coded tabs, promises of productivity magic. But a few weeks in, you’re still overwhelmed, exhausted, and drowning in to-dos. The truth? It’s not your planner, it’s hustle culture. If you’re serious about reclaiming… Read more: You Need a Hustle Detox. Not Another Planner.
• 
  The 5 Core Values Every Black Woman Executive Should Define Before Her Next Career Move
  Have you ever felt overwhelmed by opportunities, yet unsure which path truly fits your ambitions, identity, and well-being? If you’re a Black woman executive ready for your next career move, now is the time to get strategic and clear. The key? Defining your non-negotiable core values… …before you negotiate your next offer or take on… Read more: The 5 Core Values Every Black Woman Executive Should Define Before Her Next Career Move
• 
  How to Protect Yourself from Being Managed Out – The Ultimate Survival Playbook for Black Women Executives
    You walk into the Monday morning meeting, coffee in hand, feeling ready to tackle the week. But something’s off. The room feels colder. Your input is brushed off. Projects you once led are handed elsewhere. Uh-oh! Is it just your imagination? Or is this exactly what happens when you don’t know how to protect… Read more: How to Protect Yourself from Being Managed Out – The Ultimate Survival Playbook for Black Women Executives