How to Ask for What You Need at Work (Without Mentioning ADHD)

Navigating workplace dynamics can feel like a game of mental gymnastics, especially when it comes to asking for what you need without dropping the "diagnosis bomb."  

Not everyone feels comfortable walking into their boss's office and blurting out, “Hey, so I’ve got ADHD, and I need some accommodations.” And that's totally fine. You’re not required to disclose your personal business to get a little help in making your workday more bearable. 

But that leaves the question: how can you ask for what you need without waving a metaphorical flag that says, “I have ADHD”?  

It’s not only possible but also pretty empowering.  

Let’s break it down. 

Know What You Need (And Why You Need It) 

The first step is getting clear on what you’re actually struggling with.  

Is it the noise from open-office chatter? The million notifications pinging at you like tiny digital gnats? Or maybe it’s that you thrive on deadlines and would love more structure. 

Before approaching anyone, ask yourself: What’s tripping me up the most?  

Don’t think in terms of “accommodations” (I know that word feels heavy and technical). Instead, think about preferences or workflow optimizations (sounds fancier already, right?).  

This is just about figuring out what helps you perform at your best. 

Frame It as Productivity Optimization 

When you're ready to approach your manager, frame your needs as boosting efficiency. Managers love hearing you’re thinking about how to work better, faster, or smarter. 

For example, if focusing in a noisy environment is like trying to meditate at a rock concert, you can say, “I’ve been experimenting with ways to boost my focus, and I’ve noticed I’m way more productive when I can pop in some noise-cancelling headphones or work in a quieter area. Would it be cool if I did that more often?”  

See?  

Not an accommodation request in sight - just you, casually looking to unleash your inner productivity guru. 

Advocate for Flexibility 

Flexibility is a dream for most people, ADHD or not, but it can be a lifesaver if your brain tends to veer off into tangents mid-task. The beauty here is that you don’t have to mention ADHD at all to request some flexibility in your schedule. 

One way to phrase your request for flexibility might sound like, “I’ve noticed I’m more focused at certain times of the day, and I’d love to adjust my schedule slightly to capitalize on that. Could we talk about flexing my hours to make sure I’m bringing my A-game?”  

What you’re really saying is, Help me harness the magic of my ADHD brain without making it sound like a big deal. (Also, side note: knowing when your brain is in peak mode is a life hack.) 

Request Clearer Prioritization (Without Saying It’s for Your ADHD) 

Many people with ADHD are pros at multitasking - until the sheer volume of tasks becomes overwhelming, and you can’t remember if you’re supposed to finish that report or send an email first.  

If you’re drowning in too many to-dos, ask for clearer guidance. 

Here’s how: “I’ve been thinking about ways to improve the flow of my work, and I’d love your input on which tasks should be top priority. Could we touch base at the start of each week to make sure I’m focusing on the right things?”  

This request doesn’t scream “accommodation”; it’s just you being a rock star who wants to stay on top of things. 

Use Tech (Discreetly) 

Technology can be your best friend when it comes to ADHD, and guess what?  

You don’t have to explain to anyone why you’re using it. Whether it’s time-tracking apps, digital to-do lists, or good ol’ timers, you can quietly build systems that support your brain without making a formal request.  

If anyone asks why you’re using so many reminders, just smile and say, “Oh, it keeps me organized.”  

People love an organized colleague. You’ll be admired for it. Seriously. 

Frame It as Collaboration 

Sometimes, it’s less about you needing an “accommodation” and more about creating a work environment that allows for smoother collaboration.

ADHD or not, some people work best with a lot of autonomy; others need regular check-ins. If you’re the latter, go ahead and suggest a meeting rhythm that works for you.  

Frame it like this: “I’ve noticed I work best when I have regular check-ins to make sure I’m on track. How about we set up some quick weekly syncs?” 

There is no need to explain those syncs are a lifeline for keeping your ADHD brain from spiraling into overwhelm. It’s just you being proactive about your team’s success. (And who’s going to argue with that?)