Conquering Interviews: An ADHD Blueprint

Job hunting can be a daunting process for anyone, but for with ADHD, it can feel like navigating a complex maze.

Your ADHD symptoms - forgetfulness, lack of focus, easily distracted - can make the job search a strain. However, with the right strategies and mindset, ADHD can be transformed from a hurdle into a unique advantage.

Using Your ADHD Strengths in the Job Market

While ADHD does present us with challenges, it also comes with unique strengths that can you an advantage when you're looking for a (new) job.

We can be pretty creative and innovative. We are good at generating fresh ideas and solutions. Demonstrate your creative problem-solving abilities in your CV and during interviews. We have innate ability to quickly adjust to changing circumstances so be sure to point out your flexibility and resilience as valuable assets. Our ADHD enthusiasm is contagious- we bring energy and passion to our work. Let your enthusiasm shine through in your job search materials and interviews. ADHD often involves a deep understanding of people and emotions. Highlight your ability to build relationships and collaborate effectively.

What Not to Do: Common Pitfalls for ADHD Job-Seekers

Be aware of the following! 

- Sharing too much personal information about your ADHD - or over-sharing - can be counterproductive. Focus on your skills and abilities rather than dwelling on your challenges.

- Applying for every job you see might seem tempting, but it's often more effective to target specific roles that align with your skills and interests. If you over-apply, then you'll be overwhelmed because you'll be dealing with extra emails and phone calls and appointments. You'll also end up feeling bad for turning down jobs you didn't even want! 

- Don't under-prepare. Even with ADHD, preparation is key. Rushing through applications or interviews can hinder your chances of success.

- Don't go it alone. Lean on friends, family, or a support group for encouragement and practical assistance.

- Pay attention to your body language. Maintain good posture. Make your tone is confident and clear, too.

- It is SO very easy to turn to caffeine and sugary stuff - especially when you have ADHD, you have an interview and you've probably not slept well.You’re likely already nervous so don't add anything that might contribute to it! Take plenty water with you.

Preparation is Key

Structure Your Preparation:

Break down the interview process into manageable steps.In other words, make a list of what you need to do: research company, questions you might be asked, questions you'd like to ask etc. If you walk into that room totally unprepared, there's a good chance you will trigger ADHD symptoms.

Preparation should include researching how you will get there and the timings of the day.  Drive to the interview location if you need to! Find the nearest car park. Even look for the entrance way. Make sure you have petrol in your car!  Have everything you need prepared and ready the night before. Lay out your clothes. Put snacks and water in your bag.

Ground Yourself

Use mindfulness techniques, particularly grounding techniques, as part of your preparation. This will help decrease anxiety and improve will help you focus. Grounding will support you to be present in the moment. if you can take 5-10 minutes to 'ground' yourself in a quiet place before your interview.

Use Your Support System

You might not feel like it but it could be good to ask a friend or family member to help you practice your interview skills. Don't be embarrassed. They could help you break down tasks and identify possible questions. They might also be able to provide a quiet space to prepare, free from distractions.

Anticipate Challenges: You know you! Be aware of your symptoms and what triggers them. Identify potential stumbling blocks, such as difficulty maintaining attentive body language or staying on topic, and develop strategies to overcome them.

Practice: Rehearse common interview questions, paying attention to your body language and tone of voice. You could voice record or video yourself to find anything you feel problematic. Be objective about this. It is about preparing for interview, not a way to spot perceived flaws of you as a person!  Practice active listening. If you have a tendency to zone out, active listening will help you tune into what the interviewer is actually saying and allow you to respond appropriately.

Disclosing ADHD (Optional):

Consider whether disclosing your ADHD during the interview might be beneficial.

If you decide to disclose - and that is an entirely personal decision - focus on the strengths of this disclosure.I tend to start my interviews with a sort of "disclaimer",  that way the interviewers will know why I'm fidgeting or apppear or distracted. I turn my diagnosis into a positive.

Use Technology:

Use digital tools like calendars, reminders, and note-taking apps to stay organised. In the interview itself, turn off your phone! 

Research:

Find out relevant information for the job:

• The company’s vision
• Check out their social media presence
• Key employees you'll be working with
• Their inclusivity and attitudes towards Neurodiversity
• Their culture 

Focus: 

I have to fiddle with something! Take something with you that you can discreetly fidget with.  Pause and take deep breaths when you can. Don't be afraid to ask for a repeat of the question and only the question asked! I also take in a notebook of things I want to remember to say.

Practice Commonly Asked Questions:

Such as

• Why are you the right person for this job?
• Tell us about your work experience so far.
• Tell me about a time you displayed decisive leadership.

Reasonable Adjustments for ADHD at Interview

What are Reasonable Adjustments?

Reasonable adjustments are changes that organisations must makes to remove or reduce a disadvantage faced by someone with a disability. These adjustments ensure everyone has equal opportunities to participate in work, education, and society. In the UK organisations are duty-bound by The Equality Act 2010 to take steps to remove or reduce disadvantages faced by disabled individuals.

Reasonable Adjustments should be:

• Tailored to the individual: Adjustments are specific to a person's needs and circumstances.
• Practical: Changes should be feasible and not create any hardship.
• Effective: Adjustments should genuinely remove or decrease the disadvantage.

Here are some potential reasonable adjustments you might consider requesting:

Interview Format and Process

• Additional time: Requesting extra time to answer questions can help manage potential processing delays.
• Questions in advance: Receiving questions beforehand can allow you to prepare thoughtful responses and manage potential anxiety.
• Structured interview: A structured format can help you stay focused and on track.
• Breaks: Short breaks during the interview can help you recharge and refocus.

Interview Environment

• Quiet room: A calm and quiet environment can minimise distractions.
• Note-taking: Request to take notes during the interview can aid in recall and focus.
• Visual aids: If relevant to the role, consider requesting visual aids to support information processing.

Communication

• Clear and concise questions: Request that interviewers ask clear and direct questions to avoid misunderstandings.
• Repetition: If you don't understand a question, politely ask for it to be repeated.
• Pace of conversation: Request a moderate pace of conversation to allow for processing time.

Remember:

• Be open and honest: Explain your needs clearly and professionally.
• Focus on your strengths: Highlight how your ADHD can be an asset in certain areas.
• Practice and preparation: Thoroughly research the company and practice common interview questions.
• Consider a support person: If you feel it would be helpful, discuss the possibility of bringing a support person with you.