Why Am I So Slow at Work with ADHD? Here’s What You Need to Know

Understanding the Struggles: ADHD at Work

If you’ve ever wondered why you seem to move at a different pace than your coworkers, especially at work, you’re not alone. It can feel frustrating, overwhelming, and even defeating. And then there’s the added frustration of knowing that others might not fully understand the internal battle you're facing. Having ADHD at work can make tasks feel like an endless climb—mentally draining, even when the tasks themselves are seemingly simple. So why is it that ADHD can make you feel so slow at work?

The ADHD Brain: Not Just a Focus Issue

ADHD isn’t just about struggling with focus (though that’s certainly a big part of it). It’s also about how the brain processes information, how tasks are prioritized, and how motivation works. In simple terms: your brain works differently, and that’s why everything might feel slower. I had a conversation with my friend Sarah, who also has ADHD, and she mentioned how it’s like her brain is constantly switching between gears, making it hard to stay in the “work zone.”

The reality is that ADHD affects the executive functions of the brain, which include memory, attention, and planning. Tasks that require sustained effort or attention often feel like monumental challenges. So, yeah, it’s not just you—it's the way ADHD is affecting your work habits.

The Impact of ADHD on Task Completion

Task Switching and Procrastination

One of the things I’ve struggled with most at work is the constant switching between tasks. With ADHD, it's incredibly hard to stick to one thing, especially when distractions are everywhere (or when tasks simply feel boring). I can start a project, get halfway through, and then get distracted by something else that feels more urgent or interesting. Sound familiar?

My colleague, Tom, who also has ADHD, recently shared with me how he ends up procrastinating at work. He told me he spends more time deciding what to do next than actually doing it. The constant “task-switching” makes him feel like he’s running in circles, and the work never really gets done. This is a huge part of why ADHD can slow you down at work.

Time Blindness: Everything Takes Longer

Another thing that I’ve personally experienced (and I’m sure some of you can relate) is time blindness. You look at a task, think it’ll only take a few minutes, and then suddenly—hours have passed. It’s like your brain loses track of time altogether. This phenomenon is common in people with ADHD and is linked to the difficulty in estimating how long tasks actually take.

In a recent chat with a friend, he mentioned how he could spend hours on one task because he simply didn’t realize how much time had passed. This not only impacts productivity but can also lead to a lot of unnecessary stress, especially when deadlines are looming.

Emotional Regulation and Stress at Work

Overwhelm and Anxiety

You might find that the more overwhelmed you get, the harder it is to get anything done. That’s because ADHD doesn’t just affect how you focus, it also impacts your emotional regulation. Stress and anxiety can make it almost impossible to even start a task, let alone finish it. When I feel like I’m falling behind at work, I get anxious about how much there is to do, which only makes it harder to focus.

I spoke with Lisa, a close friend of mine, who has ADHD, and she explained that when she feels overwhelmed by a large project, her brain just shuts down. The more she tries to focus, the more frustrated she gets. This emotional rollercoaster leads to procrastination, which, as you can imagine, makes work seem to drag on forever.

Impulsivity and Decision-Making

Another frustration many people with ADHD face is impulsivity. This can lead to jumping from task to task without finishing the one at hand. I’ve done it myself, especially when I get an email that needs a quick response, but then I end up working on it for an hour instead of tackling the bigger project. This “impulsive” switch in focus can waste a lot of time, and it’s one of the reasons you might feel like you’re working slower than others.

Strategies to Speed Up Work with ADHD

Break Tasks into Smaller Pieces

One of the best tips I’ve gotten for managing ADHD at work is to break tasks down into smaller, more manageable chunks. Instead of looking at a project as a whole, try focusing on one small step at a time. For example, if you’re writing a report, start by drafting just one section. This not only makes the task feel less overwhelming but also allows you to feel a sense of accomplishment as you check off each part.

Use Timers and Deadlines

Setting strict timers can help you stay focused and improve your productivity. I’ve found that using the Pomodoro technique—where you work for 25 minutes and then take a 5-minute break—helps me maintain focus for short bursts without feeling completely drained. It also helps me keep track of time, which, as I mentioned earlier, can be a real struggle with ADHD.

Create a Structured Work Environment

Having a structured environment at work is crucial for productivity, especially if you have ADHD. I’ve found that keeping my desk tidy, setting specific times for emails, and even using visual reminders really help me stay on track. If you’re someone who struggles with distractions, try using noise-canceling headphones or blocking out certain apps to minimize interruptions.

Conclusion: It’s Not About Being Slow, It’s About ADHD

If you’ve ever asked yourself, “Why am I so slow at work?”—the answer likely has a lot to do with how ADHD affects your brain and your work habits. It's not that you're lazy or unproductive; it's simply that your brain processes things differently. From time blindness to task-switching and emotional regulation, ADHD can make it harder to complete tasks efficiently.

But with the right strategies, like breaking down tasks, using timers, and creating a structured environment, you can manage ADHD at work and improve your speed and efficiency. Remember, it's a journey, and it's okay to take small steps along the way. You’ve got this.

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The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.