Neurodivergence and Adjustments at Work

For neurodiverse people, some aspects of work can be more challenging than others. Maybe you struggle to get started on tasks, lose track of deadlines, find noisy environments overwhelming or feel drained by constant changes to your routine. If you have ADHD or autism, these challenges can affect concentration, confidence and wellbeing. The right workplace adjustments can make everyday tasks easier, reduce stress and help you do your job well. They do not need to be complicated or expensive.

Here are some practical adjustments that could make a real difference, whether you are already working or looking for a new role.

What workplace adjustments can help with ADHD?

ADHD can affect attention, organisation, time management and getting started on tasks. These difficulties are not necessarily a reflection of your skills or motivation.

Adjustments that may help include:

• Clear written instructions: Having tasks, deadlines and priorities written down instead of relying on remembering verbal conversations.

• Breaking tasks into smaller steps: Making large or overwhelming tasks easier to start and complete.

• Reminders and visual planners: Using calendars, checklists or alerts to keep track of responsibilities.

• Regular breaks and movement: Taking short breaks or moving around to help manage energy and concentration.

• Fewer interruptions: Agreeing on uninterrupted time for tasks that require focus.

You could also ask for regular check ins to review priorities, particularly if you are often juggling several tasks at once.

What workplace adjustments can help autistic people?

Autistic people have different needs, but sensory sensitivities, unclear expectations and unexpected changes can make work more difficult.

Helpful adjustments may include:

• Clear and direct communication: Being told exactly what is expected rather than having to interpret hints or implied instructions.

• Predictable routines: Receiving advance notice of changes to shifts, tasks or working arrangements wherever possible.

• Sensory adjustments: Access to a quieter space, suitable lighting or noise reducing equipment where appropriate.

• Written information: Receiving meeting notes, procedures or instructions in a format you can refer back to.

• Time to process information: Having time to consider questions or changes instead of always being expected to respond immediately.

You should not have to make eye contact, communicate in a particular way or hide every sign of being uncomfortable to prove that you are paying attention or capable of doing your job.

How to ask for adjustments at work

Asking for support can feel daunting, especially if you are worried about being judged or treated differently. You do not need to have the perfect solution before starting a conversation - try to focus on sharing what you find difficult and what you think might help.

For example: "I find it easier to keep track of tasks when I have written instructions and clear deadlines. Could we agree on a way to record priorities after we discuss them?"

Or: "I concentrate better in a quieter environment. Could I use a quieter space for tasks that need more focus?"

You can discuss practical support without necessarily sharing every detail of your diagnosis or personal circumstances.

It is also okay to try different approaches. What works for one person with ADHD or autism may not work for another, so adjustments should reflect your individual needs.

Are employers required to make reasonable adjustments?

In Great Britain, the Equality Act 2010 requires employers to make reasonable adjustments when a disabled worker would otherwise face a substantial disadvantage at work. ADHD or autism may meet the legal definition of disability, depending on how the condition affects the individual.

A formal diagnosis is not always necessary for someone to be considered disabled under the Equality Act. The circumstances of each case matter.

For practical information, see the official GOV.UK guidance on reasonable adjustments and ACAS guidance on neurodiversity at work.

Small changes can make work more manageable

You do not need to change who you are to be good at your job. Sometimes, a written checklist, a quieter workspace or clearer communication is enough to make a difficult task much more manageable.

If work feels harder than it needs to, think about what is getting in your way and what might help. Start with one practical adjustment and see whether it makes a difference.

The aim is not to make everyone work in the same way. It is to give people a fair opportunity to do their best work.

What if you are a neurodivergent Personal Assistant?

Neurodivergent people can make fantastic PAs. Everyone brings different strengths to the role, and qualities such as empathy, creativity, problem solving and attention to detail can be invaluable when supporting someone else. Of course, that does not mean every part of the job will always come easily. You might find certain aspects of organisation, time management or communication more challenging, or need to manage sensory overload in busy environments.

The important thing is to understand what works for you and communicate openly with your Client. Perhaps written instructions would help, or you need a reliable system for keeping track of tasks. Finding a way to work together that suits you both can make all the difference.

Being a good PA is not about doing everything perfectly. It is about building trust, understanding the person you support and finding ways to provide the best support you can.

At PA Pool, we believe compatibility matters just as much as experience. Finding a Client whose needs, expectations and working style suit you can help you build a positive working relationship where you both feel comfortable.

New to PA work? Read our guide to What Is a Personal Assistant? or explore our advice on Building a Successful Working Relationship.

Or maybe you want to hire a Personal Assistant?

If ADHD or autism makes certain day to day tasks more difficult, a Personal Assistant (PA) could help you manage everyday life more independently. This might include support with planning and organising, appointments, shopping, household tasks or getting out into the community.

The right support should work around your needs, routines and preferences, not expect you to fit someone else's way of doing things. Finding someone you communicate well with and feel comfortable around can make a real difference.

At PA Pool, you can search for PAs and find someone whose skills, personality and approach suit you. It's about finding the right person for you, not just someone to fill a role.

Frequently asked questions

Can you ask for workplace adjustments without an ADHD or autism diagnosis?

Yes, you can discuss your needs with your employer without waiting for a formal diagnosis. Whether the legal duty to make reasonable adjustments applies depends on the circumstances.

What is the most useful adjustment for ADHD at work?

There is no single adjustment that works for everyone. Written instructions, clear priorities, reminders and breaking tasks into smaller steps can help with organisation and time management.

What is the most useful adjustment for autism at work?

Clear communication, predictable routines and reducing sensory overload can help. The most appropriate adjustment depends on the person's individual needs.

Are workplace adjustments expensive?

Many are simple and inexpensive, such as written instructions, visual planners, advance notice of changes and regular check ins. More involved adjustments may be appropriate in some situations.

Can I work as a Personal Assistant if I have ADHD or autism?

Absolutely. Being neurodivergent does not stop you from being a great PA. Everyone brings different strengths to the role, and what matters is finding a position that suits your skills, needs and working style.

Do I need to tell my Client that I'm neurodivergent?

You do not necessarily need to share your diagnosis. However, talking about your working preferences and anything that could affect your role can help you and your Client understand each other. You can focus on practical solutions without sharing more personal information than you are comfortable with.

How can I find a PA role that suits me?

Think about the environment, responsibilities and working arrangements that help you thrive. Consider whether you prefer predictable routines, variety, written instructions or a quieter environment. Be open about your preferences when discussing a role, and ask questions about the Client's expectations too.

At PA Pool, we believe finding the right match is about more than experience. A good working relationship starts with understanding each other and finding an approach that works for both of you.