I spent the first year of my career feeling like I wasn’t quite “enough”, wondering why I couldn’t focus the way my colleagues seemed to, why tasks felt like such an uphill battle, and why I was constantly overwhelmed and drained.

Understanding that my struggles were linked to ADHD has been the key to unlocking my true potential and embracing my unique way of working.

The Struggles Before the Diagnosis

When I first started my job as a software engineer, I was constantly battling distraction, self-doubt, and frustration. It wasn’t that I wasn’t trying—I was, but nothing seemed to stick! I couldn’t focus, I was always late to meetings, and I couldn’t remember tasks even though I thought I had written them down. I was too easily distracted by the smallest things, and my thoughts would constantly race, making it almost impossible to get through a task.

I found myself working late into the night just to meet deadlines, but even then, it didn’t feel like enough. This made me question my worth, my abilities, and whether I belonged in this field! I knew I was capable, but I felt like something was holding me back.

The Moment of Realization

Then, one day, I was listening to an episode of Mel Robbins’ podcast. Up until that point, ADHD was something I had heard about vaguely—something that seemed like a “first-world problem.” But as I listened to Mel talk about her son’s experience with ADHD and share her own journey, I felt a deep connection to her words.

I was sobbing by the end of the episode, realizing that all of the struggles I had faced throughout my life—the forgetfulness, the distractions, the constant feeling of not barely keeping my head above water—all made sense. I wasn’t lazy. I wasn’t bad at my job. I wasn’t not trying enough. My brain just worked differently.

That moment was both a relief and a moment of denial. I immediately started reading everything I could about ADHD, listening to podcasts, and talking to others who had been diagnosed. But even though the signs seemed to match, I still struggled with the idea that ADHD was the cause. It wasn’t until I sought professional help that I got the clarity I needed. And once things were confirmed, I turned on my problem-solving mode and started putting things into practice.

Creating an Environment That Works for My ADHD Brain

Quieting the Noise: Managing Distractions

For someone with ADHD, distractions aren’t just inconvenient—they’re the enemy of productivity. My brain can jump ship at the faintest ding of a phone notification or the sound of a doorbell. Before I know it, I’m doing chores or scrolling endlessly on social media, wondering where the last hour went.

What helped me immensely was turning off notifications—completely. I muted our smart doorbell and switched my phone to focus mode, eliminating all but the most urgent interruptions. For social media, I downloaded an app called Cape, which makes apps disappear from my phone after I hit a daily limit. Out of sight, out of mind. My husband also suggested turning my phone screen to grayscale to make it less stimulating—something I still need to try!

Structuring My Days for Success

My ADHD brain thrives on visual cues and predictable routines. I live by the mantra, out of sight, out of mind. This means setting up my environment to support me throughout the day:

A water bottle and tea mug on my desk remind me to stay hydrated.

My calendar, always open on one screen, is color-coded and combines personal and professional commitments.

Reminders and alarms—on my phone and smartwatch—help me stay on top of tasks, from checking on dinner to picking up my husband from work.

Without these systems, time can slip through my fingers. By creating visible reminders, I’ve learned to manage time and keep my ADHD brain focused on what matters.

Staying Present in Meetings

Meetings can be a minefield for distraction. My brain checks out when boredom sets in, but I’ve found ways to stay engaged. A coloring book or fidget toy helps me focus and listen better during both in-person and virtual meetings.

Having important meetings recorded has also been a game changer. A meeting where someone is describing my next issue/task in detail or where a colleague is going into detail about a certain part of the code or a concept, I gently ask my colleagues if we can record the meeting so I have the transcription ready for me later to use as a reference. Taking notes during meetings doesn’t work for me as it completely distracts me from understanding what the person is trying to convey.

The Magic of Pomodoro and Body Doubling

Starting tasks can feel like climbing a mountain. Sometimes, I need external accountability to push through that initial hurdle. That’s where body doubling has been transformative. I do Pomodoro sessions with fellow ADHD colleagues—structured intervals of focused work and breaks—with others silently working alongside me.

Pomodoro is perfect for my brain. It promises my ADHD mind that the suffering of starting a task is temporary, and once I get going, I usually find my rhythm. The breaks ensure I don’t end my day completely drained.

The Power of Community

ADHD can feel isolating, but leaning into a community has made all the difference. Whether it’s joining webinars, listening to ADHD-focused podcasts, or connecting with accountability buddies, I’ve found strength in shared experiences.

At work, I’ve been open about my ADHD with trusted colleagues, and it’s paid off. They now understand how to get my attention effectively (like tagging me in Slack messages) and have joined me in body-doubling sessions, which have been productive for everyone.

Finding Balance and Embracing Strengths

Exercise has been a revelation for my ADHD brain. I used to see it as a means to a physical goal—losing weight, getting fit—but now I realize it’s also critical for dopamine regulation. On the days I start with a workout, I feel more energized and ready to tackle whatever comes my way.

Living in sync with my hormonal cycle has been another important shift. I’ve learned that my medication works differently depending on where I am in my cycle, which has taught me to adjust expectations and plan work accordingly.

Naps, also, have been supportive to my brain. Whenever I take a power nap or a full 90-minute nap, I feel like a new person. It’s like hitting a reset button, and my brain is ready to tackle the rest of the day. I’m still in the process of building the habit into my daily routine, but the days I do take a nap are consistently my most productive ones.

Lastly, getting out of the house has been key. Remote work and suburban living meant I often stayed home for days at a time, intensifying feelings of isolation. Now, I work from a co-working space or downtown most days, where short walking breaks are stimulating and energizing. The simple act of stepping out of my home and into a more social environment helps clear the mental fog and refreshes my focus.

Software-engineering-specific struggles

Distractions and Focus

As a software engineer, writing and debugging code require deep focus. Yet, ADHD can make it difficult to stay on task. For me, debugging is especially challenging; I often struggle to get into the flow and can easily become distracted by the frustration of seeing red error messages.

However, I’ve learned to approach debugging like a game of hide and seek rather than a mistake correction process. Shifting my mindset to "What’s going on here?" rather than "What stupid mistake did I make?" has made a significant difference.

This is yet another use case where the Pomodoro technique has been helpful. These time-blocks keep me from falling down rabbit holes and help me manage my attention span when debugging. Writing out the problem in preparation to ask a colleague also helps me approach debugging with more patience.

Code Review Process

Receiving feedback can be tricky, especially in a field where precision is key. I struggle with imposter syndrome and Rejection Sensitive Dysphoria (RSD), which makes me defensive and embarrassed when I receive unsolicited feedback.

However, I’ve found that when I initiate the code review, I am much more prepared psychologically to receive constructive criticism. This simple act of asking for feedback ahead of time has made code reviews emotionally a lot more manageable.

I’ve also come to embrace my mistakes as part of the learning process. My team’s kindness and understanding have helped reduce the effects of imposter syndrome, and I now see setbacks as opportunities for growth rather than evidence of failure.

Task Switching

Switching between coding, meetings, documentation, and testing is an inevitable part of the job, but it’s something I’ve learned to manage. Rather than juggling multiple tasks in a day, I allocate specific days for different types of tasks, which helps minimize the stress of constant switching.

Documentation, for instance, is a task I often procrastinate on due to its mundane nature. To make it more manageable, I rely on the well-commented code I’ve written and use transcripts from recorded meetings as references to build my documentation. It’s not perfect yet, but it works better than leaving everything to the last minute.

Breaking Down Complex Problems

Coding often involves breaking down large problems into smaller, digestible tasks. For someone with ADHD, this is a perfect fit. The key for me has been breaking down complex tasks into even smaller, manageable steps. For instance, when I look at a complex backend problem, my throat tightens, and I feel overwhelmed. But by taking it one step at a time, sometimes as small as they come, I’ve learned to move forward without becoming paralyzed by fear of the unknown.

Staying Organized

Staying organized in a development environment is critical, yet I continue to refine my organizational system. I use Notion for note-taking, and while it has a great search function that helps me locate relevant documentation, I sometimes neglect organizing my files in a way that someone else could navigate without a search. I'm still figuring out how to keep everything organized within my workspace, but I’ve found it helpful to keep notes within the same space as the issue they relate to. This helps me stay on top of recurring issues and makes it easier to revisit problems I've already worked on.

Collaboration and Communication

In team settings, whether during meetings or pair programming sessions, communication can be a challenge. I tend to interrupt others because I fear forgetting my thoughts, but I’ve been working on muting myself and jotting down quick notes to ensure I stay engaged without cutting anyone off. This has improved my collaboration skills and helped me be a more attentive listener. I’ve also learned to be more transparent with my team about my ADHD, so they understand my communication style and can help me stay focused during long discussions.

Meeting Deadlines and Expectations

During crunch time, staying organized and meeting deadlines can be particularly tough. I rely heavily on Google Docs to keep track of my daily to-do list and check off tasks as I complete them. Fortunately, the project and product management teams at my company set priorities for me, so I don’t have to juggle multiple competing deadlines. This has been immensely helpful in reducing stress during busy periods.

Finding what works for you

Reflecting back on my journey, I can say that ADHD is no longer something I feel ashamed of. It’s just part of who I am, and learning to work with it has been liberating. I’ve come to realize that managing ADHD is an ongoing journey—it’s not about finding a perfect solution, but about continuously adjusting and experimenting.

The tools that work for me now might not be effective next month, and that’s okay. In fact, it’s part of the fun. ADHD brains thrive on novelty, and while some tools might lose their effectiveness or become boring, that’s just an invitation to discover new ones.

The goal here is not to present a one-size-fits-all solution, but rather to offer a range of options that could potentially support you in your own journey. I encourage you to experiment with different techniques and listen to your own body and mind to discover what works best for you.

We all have different paths, and the key is finding what helps you feel empowered and capable in your own life.