Thriving with neurodivergence at work

All employees have strengths and weaknesses. The most brilliant strategist may struggle with everyday communication, and the most effective salesperson may have problems with math. By understanding our own strengths and weaknesses, we can advocate for modifications on the job to allow us to do our best work every day. In the case of neurodivergence and learning differences, there may be an opportunity for a formal accommodation, but often a conversation with your leader or manager to ask for changes that support your success is enough. 

Below are some ideas that may be useful for you. Feel free to review them all as some may not work for you, while others may contain a unique approach that really helps. By being prepared to bring solutions to your leader or employer, you’re making it easier for them to discuss options.

There is a Learning Disabilities Association (LDA) located in nine provinces and one territory across Canada and from these extends a network of chapters in more than 30 communities across the country. 

Working with Autism

Many elements of autism spectrum disorder (ASD) are positive and can be beneficial to the workplace. For example, you may be:

• Highly detail oriented
• Able to discover innovative solutions
• Able to concentrate on work for long periods of time 
• Good with repetitive tasks
• Highly creative
• Good with technology
• Knowledgeable in niche areas

While you may feel confident in some of your abilities, there are other common areas where people with autism might struggle. Do you experience any of the following?

• Confusion about social cues or social etiquette
• Being told you’re blunt, rude, or ask too many questions
• Sensitive to lights, sounds or temperatures
• Easily distracted when doing tasks
• Frequently misunderstanding instructions
• Upset by sudden or unexpected changes
• Feeling angry or overwhelmed and not understanding why
• Often needing to fidget, engage in repetitive actions, or move around
• High sensitivity to criticism or judgment

These are very common experiences of those with autism at work. Luckily, there are many things that you and your employer can to do manage them, and make the workplace easier for you.

Supporting your own success

The following are some suggestions to help in the workplace:

• Environmental modifications
  • Reduce noise
  • Wear headphones
  • Move your workstation to a quieter area
  • Move your workstation away from lunchroom smells
  • Wear tinted glasses under bright overhead lights
• Communication modifications
  • Receive detailed written notes on tasks and instructions
  • Have the choice of how you receive feedback
  • Have a flexible schedule for daily tasks/Have a fixed schedule for daily tasks
  • Use your phone or recording device during meetings
  • Use transcription services on your laptop
• Time management supports
  • Divide large projects into smaller tasks
  • Use your phone, laptop, or other alarm as a timer for task completion
  • Use a calendar or daily schedule for due dates
  • Have goals with clear dates for review and submission
  • Explore different mindfulness techniques and learn what works best for you
• Organization supports
  • Use colour coded systems for specific work tasks
  • Use agendas or calendars
  • Let your manager prioritize tasks for you
  • Only take on one project at a time
  • Have a list of people you can call or email in the workplace for help in specific areas. For example, HR, IT, payroll, etc.
• Know your strengths
  • Make a list of things you’re good at. For example, are you good with details, memorizing, problem solving, math, repetitive tasks? 
  • Discuss these strengths with your manager to ensure you are assigned tasks that make the most of your skills.
• Know your weaknesses
  • Make a list of things that you have trouble with. For example, do you struggle with multitasking, socialising, large scale projects, burnout? 
  • Discuss these weaknesses with your manager to ensure you are assigned tasks that fit with your level of comfort and ability.
  • Understand your own triggers and stressors and learn how to reduce or recover from them

There are also things you can ask for to help reduce stress at work, including:

• Additional training
• Extra time to complete tasks
• Peer support
• Extra time during a review or interview
• Work from home full or part time if that is something that you benefit from

We all know that work is more than just doing tasks and projects. Many people with ASD also struggle with the people or socialisation aspects of the job. This part of work can be stressful for everyone, but you may find it especially difficult and stressful, which can lead to poor work performance and even physical and mental illnesses.

Luckily, there are things you can do to help yourself in this area.

• Improve your social communication skills
• Discuss your masking techniques with your manager or supervisor. Explain what they are and why it is so difficult to manage them all day long. This can help you to avoid or stop doing them and give yourself some relief in social situations.
• Learn more about nonverbal cues from other people and yourself. This is not part of masking, but of coming to understand how people communicate. This can help you to make yourself better understood while also helping others to better understand you.
• Ask for what you need. If you just don’t feel comfortable communicating in social settings such as meetings or workshops, ask if you can do so through emails instead.
• Try to find similarities with people at work. Ask about their hobbies, favourite TV shows, sports, etc. This will give you something in common to talk about.
• You can request an Employee Assistance Program (EAP), which provides help such as referrals, assessments, counselling, and other services that are confidential and usually free of charge.

Additional resources for working with autism

• CareerWise . Resources to support clients on the autism spectrum.
• Autism Canada ASD Central. A Facebook group for adults on the spectrum.
• Centre for Autism Services. The Centre for Autism Services is located in Alberta and is a non-profit organization dedicated to enriching the lives of children, teens and young adults with autism spectrum disorder (ASD). The Centre’s vision is to support individuals with autism in leading meaningful, engaged lives.
• EmploymentWorks. EmploymentWorks Canada (EWC) is a program that offers employment preparedness training for individuals ages 15-29 with Autism Spectrum Disorder (ASD) who are no longer attending school and are seeking opportunities to practice and develop the essential skills necessary to obtain sustainable employment.

Working with ADHD

Many people with Attention-Deficit Hyperactivity Disorder (ADHD) feel that they are not meeting their own standards at work or that their ADHD hinders their ability to perform at their best ability. Both of these feelings can be harmful to mental health.

Do you experience any of the following?

• Inattention
• Hyperactivity
• Poor organization and time management
• Impulsivity
• Difficulty managing finances
• Excessive use of substances (alcohol, tobacco, drugs, etc.)
• Difficulty falling and staying asleep
• Poor memory 
• Difficulty finishing tasks
• People say you talk too much
• You often regret your actions or words
• Emotional difficulties such as low self-esteem, anxiety, depression

ADHD can impact more than just your work life. You may also experience impairments in the following areas:

• Social life
• Education
• Relationships
• Parenting
• Driving
• Daily responsibilities
• Money management
• Sexual behaviour

There is a common misbelief that you have to be hyperactive to have ADHD. This is not true. If you think you have many or all of the symptoms listed above, you may have ADHD. It is always important to get a professional diagnosis from your health care provider, and rule out other health conditions that may account for your symptoms. They can also provide appropriate medications that can help with some of the symptoms you may be experiencing, such as anxiety or sleep problems.  

Rather than thinking ADHD is something that can hold you back from succeeding in the workplace, it can be helpful to look at the unique talents that come with this diagnosis. For example, you probably have some of the skills below that can help you thrive at your job:

• Energetic
• Hyper-focused on tasks that interest you
• Creative
• Motivated
• Resilient
• Social and engaging

Supporting your own success

Take some time to think about the areas you feel that you struggle with at work. You can also think about any past feedback from managers and colleagues. For example, have you been told you’re too loud, your submitted projects seem rushed or incomplete, you have trouble working to a deadline, etc.?

Once you have your list, schedule time with a coworker or supervisor to discuss whether they think there’s anything from their perspective that could be added. Be open to their suggestions, because they might be seeing things from a different angle.

The next part is creative brainstorming! Work alone and together to think of ways you can overcome areas of struggle, to help you to work at your best capacity. 

Below are some examples.

If you struggle with following a routine, it may help to:

• Use a timer to work on tasks for shorter periods of time before moving to something new.
• If you listen to music, change up your playlist.
• Change your working location. Can you switch desks or work in another location?
• Reward yourself during a break with a quick walk, cup of tea, or something else you enjoy.

If you struggle with organization, try a few of the suggestions below to see what helps:

• Work with your manager or a friend to create a list of “must do” tasks that require your attention first.
• Have your friend or manager schedule regular check-ins to see how you’re progressing.
• Experiment with tools that help you best. Wall calendars, voice recording meetings, visible checklists, etc. Ask what resources are available to help you. There are apps, noise cancelling headphones, and a number of other things that you may not know about that can be tried.
• Use highly visible and colourful organizational tools like highlighters or sticky notes.
• Minimize visual distractions such as clutter or personal items 

If you find yourself rushing ahead to move on to the next task, it may help to:

• Follow a clear checklist and review each item before moving on to the next.
• Move to a quieter location where you don’t feel the need to move around and keep up with other people.
• Relax. Set a schedule that reminds you to give your brain a rest. Play a short game on your phone, go for a walk, have a snack, or practice deep breathing or relaxation techniques.
• Keep a pad or document handy to make notes of ideas that come into your mind about other tasks so you can let go of them and stay focused on your current task 

Ask yourself if you’re really in the right job for your skills. Do you feel your interests and abilities could be better suited in a different position, or even a different field? 

Additional resources for working with ADHD

• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). The symptoms of Attention-Deficit/Hyperactivity Disorder (ADHD) can create challenges for neurodivergent adults in the workplace, just as they do for children in school. Resources are provided to promote understanding, education and advocacy and getting support.
• Centre for ADHD Awareness, Canada (CADDAC). CADDAC is a Canadian national charitable  organization dedicated to improving the lives of those with ADHD through ADHD awareness, education and advocacy.
• Psych Central. Tips for managing ADHD in the workplace or looking for a new job. 

Working with Dyslexia  

Dyslexia is a learning difference that affects the way someone processes information. It is most closely related to difficulties with reading, writing, and spelling. People with dyslexia may require more time for activities requiring concentration, organization, and physical coordination.

Every person with dyslexia experiences it differently. Some of the more common experiences of dyslexia include:

• Reading and writing more slowly than other people
• Confusion about words that look similar, such as “how” and “who” or “hot” and “hat.”
• Letters “jumping” as you read them 
• Difficulty “skimming” material for details
• Forgetting common spellings or not recognizing misspelled words

Another aspect of dyslexia is how someone responds to task-related activities. Dyslexia can make it harder for people to:

• Remember facts and figures
• Concentrate on duties
• Put thoughts on paper or screen
• Follow several instructions at once

Dyslexia presents challenges, but it also has benefits. Many people have above average reasoning skills, and they often excel in visual and creative fields. In fact, “dyslexic thinking (Eide & Eide, 2023)” is seen as a distinct advantage by many employers, and in 2022 LinkedIn, the world’s largest online business platform, added the term as a vital skill (Inclusive Employers, n. d.). 

Supporting your own success

There are many ways that someone with dyslexia can make their work life easier.

• Let someone know. Sharing your diagnosis with a manager or team leader can help ensure you have the supports in place to make your daily tasks easier. You can also use this time to let them know your strengths.
• Make the most of your strengths. Look for opportunities to shine! Do you have a strong visual imagination or ideas for innovation? Make a list of your strengths and think about how you can use those skills to benefit your workplace and your role.
• Take advantage of technical support. There are many software programs that can help make life easier. They provide support in areas of speaking, reading, and writing.

Below is a list of some strategies and tools that may help if you have dyslexia.

• Screen readers
• Speech-to-text apps
• AI tools that summarize text
• Anti-glare screen filters
• Easy-to-read fonts such as Arial or Verdana
• Background screen colours
• Noise-cancelling headphones
• Flexible hours
• More time to prepare reports and presentations
• Software applications that check spelling and grammar to proofread your work

Additional resources for working with dyslexia

• 7 Tips for working with dyslexia. Dyslexia is one of the most common learning difficulties affecting both children and adults.  This article by Touch-type Read & Spell outlines strategies for people experiencing Dyslexia to use at work. 

Working with Dyscalculia  

Dyscalculia causes difficulty with numbers. This can look very different for each person. Someone with dyscalculia may experience some of the following symptoms:

• Trouble counting backwards
• Weak mental arithmetic skills
• Difficulty reading an analogue clock 
• Needing longer time to perform calculations
• Poor sense of numbers and place value

If you have dyscalculia, you may struggle with feeling alone or misunderstood. There is not widespread awareness of this condition, which can make the workplace even more stressful. However, it is estimated that up to eight percent of the population is dyscalculic (Peard, 2010).

Like all learning differences, people with dyscalculia have many positive traits that provide a competitive advantage. For example, you may be:

• Very creative 
• Good at strategic thinking
• Strong at problem solving
• A keen observer of people and situations
• Gifted at languages
• Excellent at writing and speaking, excelling at communication

Informing your employer about this learning difference can help open a discussion about the many strategies that could make your daily tasks easier, and address issues including:

• Anxiety about having to solve math-related problems
• Difficulty estimating the length of time to complete tasks
• Being punctual
• Estimating sizes and quantities
• Budgeting
• Trouble remembering dates or number-related facts
• Entering PINs or passcodes
• Mental maths, such as working out how much change to give someone

Supporting your own success

If you are struggling at work, there are many strategies that could help. 

• It may be helpful to use one or more of the following tools.
  • Calculator
  • Digital clock
  • Post-it notes and scratch paper
  • Tables and charts, such as the multiplication table or conversion charts
  • Cellphone alarms or timers
  • Notepads or whiteboards
• It may be helpful to use one or more of the following accommodations.
  • Spelling out numerical digits, where possible
  • Rounding up to avoid decimal places, where possible
  • Increasing spaces between digits
  • Using dyscalculia-friendly graph formats, like pie charts or bar graphs
  • Taking extra time to complete tasks and having the option for numeracy or math-related topics to be peer reviewed before submission

Working with Dysgraphia 

Dysgraphia is characterized by difficulties in one or more of the following areas of writing: spelling, writing legibly, writing accuracy, writing speed, and written organization.

People with dysgraphia often struggle to write by hand and may struggle with letter, word, and line spacing, staying inside the margins, rules of capitalization and punctuation, or word choice.

Other symptoms of dysgraphia include:

• Trouble filling out forms
• Unorganized papers and a messy desk
• Difficulty thinking and writing at the same time
• Struggling to read their own handwritten notes

Supporting your own success

There are many strategies to use in the workplace to help. 

• Taking a few minutes at the end of the day to organize your workstation
• Prioritizing work tasks with the help of your supervisor
• Creating a daily work plan 
• Pre-writing or drafting outlines before writing anything
• Asking for extra time for written task completion
• Requesting the option for verbal responses where practical
• Using writing and spelling tools, which can include:
  • Apps for notetaking/writing
  • Electronic dictionaries
  • Form generating software
  • Note collection software
  • Copyediting/proofreading assistance
  • Reference books
  • Screen reading software
  • Speech recognition software
  • Word prediction software
  • Word processing devices
• To help with reading, products can include:
  • Apps for pronunciation
  • Apps for reading
  • Colour-coded manuals and outlines
  • E-book readers
  • On-screen “rulers”
  • Optical character recognition systems
  • Reading/highlighting products
  • Reading pen
  • Recorded directives and messages
  • Screen magnification
  • Smart pens
  • Word processing software

Working with Dyspraxia

Dyspraxia is a developmental coordination disorder. It is related to challenges with movement. Clumsiness, poor balance, and disorientation are common symptoms, as well as difficulties with handwriting and typing. Individuals may also struggle with organizing the content and sequence of their language. 

There are four main types of dyspraxia (Succeed with Dyslexia, 2022):

1. Verbal – Difficulty pronouncing words and navigating language.
2. Constructional – Difficulty with spatial awareness.
3. Ideational – Difficulty performing coordinated movements in a sequence.
4. Ideomotor – Difficulty with single-step tasks.

While people with dyspraxia may face challenges, they often excel in areas of holistic thinking, tenacity, and empathy.

Supporting your own success

There are many workplace accommodations that can help employees with dyspraxia. 

• Flexible work hours. Examples of flexibility include different start times, break periods, and extended deadlines.
• Assistive technology. Tools such as speech-to-text software can be helpful, as well as visual aids like calendars, planners, mind maps, and flow charts.
• Ergonomic workspaces. Adjustable desks and chairs, specialized keyboards, and appropriate lighting (LED or incandescent lighting are less distracting than fluorescent).
• Quiet workspaces. Consider quiet work areas or noise cancelling headphones.
• Clear instructions. Task-related instructions should be clearly written in step-by-step format. Tasks should be broken down into manageable steps. Instructions for office equipment should be clearly labelled and visible. 
• A mentor or buddy. Peer support can provide help with more complex tasks.

Additional resources

• Requesting accommodation. Employees can use this information to request a plan or accommodation to address their workplace issues. This process helps the employee and manager determine what's needed for success at work.
• Coping with change. Explore how you can navigate change to help you accept and adapt to changes beyond your control.
• Supporting neurodiversity for leaders. Learn how to support neurodivergent employees including those with learning differences, ADHD and Autism spectrum disorder.
• Resolving personal conflict. Try these tips and techniques to resolve conflict issues yourself.
• Tolerating confrontation. Unless you agree with everything others say or do, confrontation is inevitable. When you’re comfortable with confrontation, you can see it as a chance to learn about another’s perspective and to share your own.
• Workload stress. Use this tool to help you have a conversation with your leader about your current workload and ways to manage and improve it.
• Preparing for a difficult conversation. You can be more effective if you take a few moments to reflect on your assumptions and intentions before beginning a difficult conversation.
• Manage anxious or depressive thoughts. This collection of activities, videos and audio clips can help you manage stressful, anxious or depressive thoughts through self-regulation techniques.  
• Feedback preferences form | PDF. Use this form to help your employees describe how they want to receive feedback.
• Recognition preferences form | PDF. Use this form to help your employees describe how they like to be recognized.