adhd-accommodations

How to Request ADHD Accommodations at Work (With a Sample Email)

If you’ve been diagnosed with ADHD, you might be wondering how to navigate the conversation with your boss or HR. What do you say? How much should you share? Will it even help?

The truth is, asking for accommodations can feel intimidating—but it doesn’t have to be. With a little preparation, you can advocate for what you need in a clear, professional way.

To make it easier, here’s a sample email you can copy, paste, and adapt to your situation.

Sample Email: Request for Workplace Accommodations

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Subject: Request for Workplace Accommodations

Hi [ Manager’s Name ],

I hope you’re doing well. I wanted to share something personal that I believe is important for my work and wellbeing. I’ve been diagnosed with ADHD, which can affect my focus, time management, and ability to manage distractions in certain environments.

To help me do my best work, I’d like to request a few reasonable accommodations. These adjustments would make a meaningful difference in helping me stay productive and focused. Some of the things that might help include:

- A quieter or less distracting workspace (or permission to use noise-cancelling headphones)
- Flexible scheduling or the ability to take short breaks when needed
- Written follow-ups after meetings to help with memory and task tracking
- Clear deadlines and task prioritization

I’m committed to maintaining the quality of my work and believe these supports can really help me stay on track. I’d be happy to talk through what’s possible and find a setup that works well for both of us.

Thanks so much for your understanding,
[ Your Name ]

Tips Before You Hit Send

Be honest, but don’t overshare. You’re not required to disclose every detail of your diagnosis. Focus on how accommodations can support your work.
Customize the list. Only include the supports you genuinely need. You can always add more later.
Know your rights. In many countries, ADHD qualifies as a disability under workplace accommodation laws. It’s worth checking the policies in your region.

No one should have to choose between doing their best work and protecting their mental health. If you’re navigating ADHD at work, know that asking for accommodations is not about asking for special treatment, it’s about creating a fair chance to thrive. With the right support, your unique way of thinking can become one of your biggest assets. Start with one small step. You deserve a work environment that works with your brain, not against it.

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