Returning to Work After a Break – Transitioning with ADHD

ADHD brains need time and structure to shift gears. A gradual return, clear priorities, and external support can make all the difference.

Why Transitions are Harder with ADHD

Many people with ADHD rely on external structure to support executive function. Routines, time blocks, visual reminders, and predictable rhythms do a lot of heavy lifting.

During a break, that structure can disappear.

What often happens:

• Daily routines shift or vanish

• Workflows and habits fade from working memory

For neurotypical colleagues, returning to work often means easing back in.

For someone with ADHD, it can feel like starting from scratch.

What this Struggle can Look Like

From the Outside

Managers may notice:

• A slower return to full productivity

• More questions or reminders than before the break

• Overwhelm with tasks that were previously manageable

• Avoidance of certain work or shutdown under pressure

From the Inside

Employees may experience:

• Tasks that used to feel automatic now taking real effort

• An inbox that feels overwhelming

• Difficulty deciding what to do first

• Fatigue that doesn’t make sense after time off

This is the brain rebuilding its executive function supports.

What Helps when Returning to Work with ADHD

The most important shift is recognising that re‑entry needs rebuilding, not willpower.

1. Ramp‑Up a Day at a Time

This gives the brain space to recalibrate.

2. Rebuild Routines Purposefully

Make routines visible. Write them down or draw the steps.

Re‑establish anchors like start‑of‑day and end‑of‑day rituals.

3. Simplify Early

Reduce decisions wherever possible (eg same lunch/outfit the first few days).

This frees up mental energy to get systems back online.

4. Triage the Inbox

Look for urgent items from key people. Skim for deadlines.

Aim for functional, not perfect.

5. Use External Accountability

Working alongside someone, scheduling check‑ins, or asking for help with prioritising can provide the structure your brain needs during transition.

6. Practise Self‑Compassion

Understand this is neurological and you are not alone.

For Managers

If you manage someone with ADHD returning from a break:

• Reduce complexity in the first week

• Offer clear priorities and structure

Final Thoughts

Coming back to work after a break is genuinely harder for ADHD brains.

The key is to rebuild the systems that support focus and follow‑through.

With gradual re‑entry, clear structure, external support, and self-compassion, the transition becomes more manageable.

If returning to work after a break feels harder than expected, you don’t have to work it out alone.

You’re welcome to book a free 15-minute call with me to talk through what might help and whether coaching would be a good fit.