Print the Two-Page Worksheet
For ADHD and autistic women working at home, in an office, or both. Pick one work situation to think about. You can write a few words or talk it through with someone.
1. Think about a recent workday
Was there a moment when getting something done felt harder than it needed to?
Maybe it was trying to concentrate in a noisy office, getting started on a task, sitting through back-to-back meetings, or getting interrupted just as you were finally focused.
What was happening?
2. What was making it difficult?
Sometimes the problem isn't the work itself. It's everything you have to manage around it.
What stands out to me?
3. What am I doing that other people might not notice?
Think about the effort it takes just to get through your workday. Do you spend extra time preparing, double-checking, trying not to look overwhelmed, catching up at night, or recovering afterward?
What effort is going into getting through the day?
4. What could make this easier?
You don't need to change everything. Start with the situation you picked.
For example, if messages keep interrupting your concentration, would a block of uninterrupted time help? Could you agree on a way for people to contact you if something is urgent?
One change I'd like to try:
What or who could help?
5. How could I ask for it?
Sometimes it's easier to explain what would help than to explain everything you've been struggling with.
You could say: “I'm having trouble concentrating when messages come in throughout the day. Could we try one uninterrupted work period and see whether that helps?”
What would I like to say?
You don't necessarily have to share a diagnosis to ask for an everyday change. Formal workplace accommodations can involve different processes and documentation, depending on the situation.
6. Did it help?
After you've had a chance to try the change, think about what was different.
Would I keep it, change it, or ask for something else?
Not every problem can be solved by changing your personal habits. Sometimes the workload, expectations, or workplace itself needs to change.
Background and Related Resources
This is a reflection and planning worksheet, not a validated assessment. Its approach draws on individualized workplace-support ideas, including Das et al.'s 2021 qualitative remote-work study. That study did not test this worksheet.
- ADHD Women at Work: Open Offices and Remote Work
- No access — therapist accommodation-planning worksheet.
Flourishing Women · Kristen McClure, MSW, LCSW