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You’ve been staring at the same job postings for hours, your mind racing with anxiety as you try to tailor each resume and cover letter to the specific expectations of every position.
Whether you’ve just been laid off or you’re on the hunt for your first job ever, job hunting can be overwhelming.
For someone with ADHD, the task can seem downright daunting.
But with the right strategies and tools, the ADHD job-hunting experience can be transformed by replacing feelings of frustration with feelings of empowerment.
Overwhelming Emotions
Being Emotionally Overwhelmed
Knowing your dream career but not knowing how to get there can be an overwhelming experience.
If you have ADHD, the scale of possibilities can feel dizzying.
Organizational Demands
The process of job searching and application can feel like a "high-wire act without a safety net."
ADHD can amplify the organizational demands of searching for jobs.
Meeting Deadlines
Staying on top of all the obligations that come with job hunting is like trying to herd kittens. Just as you feel like you’ve got everything under control, a new task emerges 🐈⬛
This can feel like a constant battle if you have ADHD.
Retaining Information
Keeping track of important information can be like trying to catch raindrops.
Juggling all of this information can seem like an enormous task if you have ADHD.
The hurdles might seem impossible to overcome but with the right strategies and tools, you can be successful in your job search.
Did you know?
If you have ADHD, "working closely with an ADHD career coach or counselor can help you to better understand how [your] unique challenges may impact [your] job search and workplace success....Experts can significantly increase the chances of finding the right career fit" and ADHD job friendly positions, so that you can achieve "long-term success in the workplace."
Get Started
When faced with a towering mountain of tasks, procrastination can be a challenge if you have ADHD. It may be tempting to delay things like job applications, but staying on top in the job hunt will pay off.
Combat your tendency to procrastinate and use the following strategies to make a plan.
Stay Organized
Create a folder on your computer for all job search materials
Create sub-folders in the master folder for each job you're applying to
Name files starting with the date (e.g. 20241112_CV_Company_Application) to easily track versions
Save related documents in the folder
Create a folder for storing your CV documents such as credentials, certificates, and reference letters
Create Actionable Micro-Tasks
Write down the big task you need to accomplish ("Apply for Graphic Design role at X Company")
Make a list of the smaller tasks required to accomplish the big task ("update resume," "edit cover letter," "fill out application," etc.)
Break down the tasks into smaller actionable micro-tasks to create a checklist of items you can complete in under 30 minutes.
Schedule time for each of these tasks in a calendar or planner
Set Artificial Deadlines
Choose a task and use a timer to set an amount of time to work on it (e.g., 15 minutes)
Schedule time blocks in a calendar app or reminder app for working on specific tasks (e.g., 9:00-9:20 am, 1:00- 1:30 pm)
Only work on that specific task during the scheduled time block
Use reminders or alarms to help you stay on track
Track Your Progress
Track job applications on a spreadsheet contact information, and interview schedules.
Keep track of every time you:
Submitted an application
Sent a resume and cover letter
Did a phone interview
Sent a thank you email
Here are even more great tactics to beat procrastination to help you get started on your hunt for an ADHD job.
Did you know?
Job tracking spreadsheets such as Teal’s Job Application Tracker can help you stay organized, track job interviews, get hired, and manage all the jobs you apply to.
Leverage AI Technology
In today's fast-paced world, technology has transformed the job market. Embracing artificial intelligence (AI) can help navigate the evolving landscape and alleviate some challenges you may face in your ADHD job search.
Streamline your job search by using AI technologies to:
Identify Your Skills
Get your resume analyzed on ChatGPT to identify key skills, transferable skills, and areas to improve with prompts
Access AI Coaching Tools
Use AI-powered interview coaching tools like Interview Warmup from Google and Interviews by AI to practice and get feedback in a low-stakes environment
Increase Productivity
Use project management systems designed specifically for job seekers such as Huntr to track job applications, manage contacts, and track performance
Did you know?
There are tons of ways AI can help streamline your job search. Check out 10 AI tools to help you land your next job.
Highlight Your Strengths in Interviews
The ADHD mind is a high-powered engine, surging with boundless energy and ideas.
These attributes make it challenging to smoothly and concisely communicate in job interviews. However, harnessing this energy is a valuable skill, especially in settings like job interviews that demand clear and direct expression.
Use your interview as a chance to highlight the many strengths that often come with ADHD job skills, such as:
Hyperfocus
Tell your potential employer how you channel your hyperfocus:
"I have a high level of attention to detail and can put all my effort into achieving my goals."
Creativity
Tell your potential employer how you channel your creativity:
"I can offer unique solutions to problems with fresh ideas and perspectives."
High Energy and Enthusiasm
Tell your potential employer how you channel your energy:
"I enthusiastically take on challenges to deliver high levels of productivity."
Quiz
Which sentence(s) highlight the strengths that often come with ADHD? Select all that apply:
Working in a fast-paced environment and motivating others are positive statements. Being easily distracted and not finishing tasks are negative statements.
Take Action
As you embark on your ADHD job-hunting journey, remember that setbacks are unavoidable, but don't let them define you.
Get started on your ADHD job-searching journey!
This Byte has been authored by
Courtney Sidsworth
English as an Additional Language Teacher
M.Ed. in Curriculum Desig