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Idaho, Iowa, Des Moines
If you’ve ever felt like your job wasn’t built for your brain, you’re not imagining it. Even though ADHD is a protected disability under the Americans with Disabilities Act (ADA), discrimination is still rampant, especially in the workplace.
Whether it's being denied accommodations, passed over for promotions, or underhandedly pushed out of a role because you “don’t seem like a good fit,” many adults with ADHD face bias every day. A lot of it happens subtly or goes unnamed, making you feel like you’re the problem instead of recognizing that the system is unfair.
As an ADHD therapist and coach (who works with autistic and anxious folks, too), I get how difficult it is to navigate life when you constantly feel like you’re swimming upstream. Here’s what ADHD discrimination actually looks like, how it shows up at work, and what you can do if you’re experiencing it.
ADHD discrimination happens when you're mistreated, excluded, or penalized because of traits related to your neurodivergence. This can look like:
Sometimes it comes from coworkers or supervisors who mean well but don’t understand how ADHD works, which ends up reinforcing harmful norms and deepening feelings of shame.
Even when employers aren’t intentionally trying to discriminate, actions speak louder than words. Discrimination is often systemic (which absolutely also includes broad topics like racism and patriarchal systems) which means employers or coworkers often discriminate unconsciously. This sneakier form of bias can be even more harmful than outright vitriol.
Whether blatant or flying under the radar, ADHD discrimination piles up over time. Here are a few common ways it can show up on the job:
People with ADHD may be seen as disorganized, unfocused, or not leadership material. Traits like short-term memory struggles, time blindness, or inconsistent productivity can overshadow creativity, insight, or strong contributions.
Some employers require you to schedule paid time off well in advance or use it within a certain time frame. If you struggle with tracking deadlines or forget to use your time, you might miss out on benefits you’ve earned.
Social norms at work aren’t always ADHD-friendly. You might interrupt because you’re excited, avoid group work activities (like lunches or happy hours) due to sensory overwhelm, or feel distracted in meetings. These behaviors can lead to social exclusion, and that isolation often contributes to feelings of shame, loneliness, and not belonging.
Many people with ADHD start off strong at a job but become overwhelmed when the role expands or expectations increase without support. Instead of being given accommodations, they’re seen as underperforming or burned out.
Comments like “you really need to stay on task” or “have you tried a planner?” reflect a deep misunderstanding of ADHD. These remarks can be frustrating and dismissive, even when they come from coworkers or managers who think they’re being helpful.
ADHD discrimination impacts more than just job performance. It affects your self-perception. When you’re constantly getting the message that you’re too much, not enough, or never quite right, it’s easy to internalize the idea that you’re broken or incapable.
Because ADHD symptoms are often mistaken as personality flaws – like being lazy, forgetful, reactive, or unreliable – many people with ADHD carry around a deep sense of shame. That shame can make it even harder to ask for help or advocate for what you need.
Over time, this creates a cycle. You mask your struggles, try harder to keep up, fall behind, feel ashamed, and push yourself even more. Eventually, you burn out.
People with ADHD have a lot to offer, and workplaces that don’t support you are ultimately losing out. Qualities like compassion, resourcefulness, creativity, humor, and adaptability are common among ADHDers, and those are wonderful traits to bring to any table.
The ADA qualifies ADHD as a disability. That means if you have a formal diagnosis, you are legally allowed to request reasonable accommodations. These might include:
But knowing your rights doesn’t always make it easier to use them. You might rightfully worry about backlash, job loss, or judgment if you disclose your diagnosis. And even if you know you have the right to ask for accommodations, you might not know which ones to ask for.
Some people choose to take legal action after facing discrimination. Others don’t, often because they feel too ashamed or exhausted to fight for what they need. Just because you can take legal steps doesn’t mean it’s emotionally or financially realistic for everyone.
If any of this sounds familiar, know that you’re not alone. There are steps you can take to protect yourself, feel more empowered, and start making decisions that support your well-being.
If you have a formal diagnosis, you can ask for reasonable accommodations under the ADA. While your HR department should technically be able to guide you through this process, they may not always have the experience or know-how. You might also work for an employer without an HR department. If you want to explore workplace accommodation options outside your place of employment first, the U.S. Department of Labor’s Job Accommodation Network (JAN) offers free resources, chat services, and can help answer your questions.
If you think you’re being discriminated against or treated unfairly, keep a written record. Save emails, document meetings, and take notes after conversations. This can be helpful if you decide to escalate the situation later.
Talking to a therapist who specializes in neurodivergence can help you process what’s happening, help you understand your options, and make a plan. You don’t have to do this alone, and you don’t have to keep gaslighting yourself into thinking you’re just “not trying hard enough.”
Connecting with other neurodivergent folks, whether on an online chat forum or in person, can also give you the language and validation you need to understand your experience in a new light.
Not every workplace will be willing or able to meet your needs. If you’re in a job that refuses to accommodate you, sometimes the most empowering choice is to leave. That doesn’t mean you failed. It means you chose yourself.
If you want to stay, think about what changes would actually make the job more sustainable. Then figure out how to advocate for those changes in a way that works for you.
ADHD discrimination can leave you feeling ashamed, alone, and like you’re barely holding it together. But you are not a problem to fix. You deserve to work in a place that supports your strengths and accommodates your challenges.
If you want support with navigating ADHD in everyday life, therapy can help. You don’t have to keep pretending everything is fine when you’re barely hanging on. I help neurodivergent millennials sort through the shame, get clear on their needs, and figure out what thriving actually looks like for them. I offer therapy and coaching for ADHD, autism, and anxiety. Get in touch to set up a free consultation.
Danielle is an anxiety therapist and perfectionism coach. She specializes in helping busy millennials dial down their anxiety and ADHD, so they can perform at their best. Danielle has been featured on Apartment Therapy, SparkPeople, Lifewire, and Now Art World. When Danielle isn't helping her clients, she's playing video games or spending time with her partner and step children.
Helping millennial professionals dial down anxiety and stress, so they can perform at their best.
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