ADHD can bring both challenges and amazing strengths, especially in a field as creative and fast-moving as engineering. Engineer Mikaela shares her personal strategies for harnessing ADHD and using it as an advantage.
Here you’ll find her top tips for boosting focus, managing your time and wellbeing, and making the most of the unique traits that ADHD brings. Everyone’s different, and this is one engineer’s story about finding strategies that help them thrive.
Whether you’re studying, starting your career, or a seasoned engineer discovering more about yourself, with a little experimentation and the right support you can start engineering your way.
Make ADHD work for you
ADHD can be a real asset in engineering. Quick thinking, creativity, and adaptability often come naturally, especially when the environment supports different working styles.
Tips to harness your strengths:
- Break complex projects into smaller, clear steps.
- Use visual tools like flowcharts or diagrams to stay organised.
- Track tasks and deadlines with digital tools or apps.
- Lean into your creativity and problem-solving instincts.
With the right support, ADHD can help you see problems differently and drive real innovation.
Manage your time and energy
Time management can be tricky with ADHD, but small tweaks can make a big difference. The goal is finding a rhythm that works for you.
Try these strategies:
- Use visible timers or apps like Pomodoro (25 minutes of focus, five-minute breaks).
- Choose three top priorities to tackle each day.
- Break big tasks into smaller steps and celebrate your progress along the way.
- Build buffer time between tasks to avoid losing momentum.
- Reduce distractions by silencing notifications or decluttering your workspace.
These approaches can help you channel focus and avoid burnout, especially during long or complex projects.
Use hyperfocus to your advantage
Hyperfocus can be one of ADHD’s most powerful traits. It can let you dive deep and achieve amazing results. The trick is knowing when and how to use it.
Tips to manage hyperfocus:
- Identify tasks that spark your interest and align with your goals.
- Set alarms or reminders to check in with your priorities.
- Keep a to-do list handy to redirect focus when needed.
- Batch similar tasks together.
- Let colleagues know when you’re in deep focus mode.
When managed well, hyperfocus can be a huge advantage in your work.
Look after your mental wellbeing
ADHD can sometimes bring stress, anxiety, or low self-esteem, especially in high-pressure environments. Looking after your mental health is just as important as managing tasks and focus.
Ways to stay balanced:
- Build routines that include regular breaks and movement, whatever that looks like for you.
- Try mindfulness techniques like journaling or deep breathing.
- Reach out for support through therapy, coaching, or ADHD groups.
- Practice self-compassion. Celebrate your wins and learn from setbacks.
- Use Foothold’s free Mental Health Check-In to assess how you’re feeling and access tailored support.
Knowing yourself and your needs is the first step to building resilience and making your career, studies or personal life work for you.
Bust common ADHD myths
There’s still some misunderstanding about what ADHD really means. It’s not about being hyperactive or distracted, and it’s definitely not about laziness.
Keep in mind:
- ADHD affects how people process information, not their intelligence or capability.
- Many engineers with ADHD can focus deeply and powerfully.
- ADHD doesn’t disappear after childhood, and many adults are diagnosed later in life.
- Creativity and adaptability are core ADHD strengths.
Understanding ADHD helps create workplaces and classrooms where neurodiverse minds are valued. Supporting neurodivergent engineers, students and apprentices makes teams more innovative and inclusive.
Thriving as a neurodivergent engineer
When neurodiversity is valued and supported, everyone benefits. Creativity increases, teams become more adaptable, and inclusion drives progress.
For more tools and tips, check out Foothold’s Differently Wired Hub. It’s a free online resource for neurodiverse engineers, students, apprentices, and the people who support them.
Through the Differently Wired Hub, you can:
- Get expert advice and resources on neurodiversity.
- Learn strategies to succeed at work, in your studies, or in everyday life.
- Try tests to understand whether you might be neurodivergent.
If you’re an engineering student or apprentice, you’ll also find tailored support to help you finish your studies, including help with accessing a diagnosis.
And for employers, the Hub includes guidance to unlock the potential of neurodiverse employees and build inclusive teams.
Start #EngineeringYourWay and make your career, studies, and life work for you. Visit the Differently Wired Hub today.
