Resources

Key Points

• You have the right to request accommodations if you have a disability that affects your work
• Employers must engage in an "interactive process" to find reasonable accommodations
• You don't have to disclose your specific diagnosis—only functional limitations
• Accommodations should remove barriers without causing undue hardship to the employer

Common Accommodations for Neurodiverse Employees

• ADHD: Flexible deadlines, written instructions, noise-canceling headphones, regular check-ins
• Autism: Clear communication expectations, consistent routines, sensory-friendly workspace, written agendas
• Dyslexia: Text-to-speech software, extended time for reading tasks, verbal instructions alongside written ones

How to Request Accommodations

1. Identify the barriers you face in your current role
2. Research potential accommodations that could help
3. Submit a written request to HR or your manager
4. Participate in the interactive process
5. Document everything in writing

Questions to Consider

• Do I need accommodations that require disclosure?
• What is the workplace culture around disability and neurodiversity?
• Who needs to know, and how much do they need to know?
• What are the potential benefits and risks in my specific situation?

Levels of Disclosure

• Full disclosure: Sharing your diagnosis and explaining how it affects you
• Partial disclosure: Mentioning functional limitations without naming the diagnosis
• No disclosure: Using strategies and tools without explaining why

Remember: Disclosure is not all-or-nothing. You can share different amounts with different people, and you can change your approach over time.

Understanding Executive Function

Executive functions are the mental skills we use to manage daily life. They include working memory, flexible thinking, and self-control. Many neurodivergent people experience executive function differences.

Strategies by Challenge Area

Task Initiation (Getting Started):

• Use the "2-minute rule"—if it takes less than 2 minutes, do it now
• Create starting rituals that signal "work mode" to your brain
• Break tasks into the smallest possible first step
• Body double—work alongside someone else (in person or virtually)

Time Management:

• Use visual timers to make time concrete
• Time-block your calendar, including transition time
• Set multiple alarms and reminders
• Overestimate how long tasks will take

Organization:

• Use one central system for tasks and appointments
• Create homes for important items
• Use clear containers so you can see contents
• Schedule regular "reset" sessions to maintain systems

Recognizing Your Signals

Sensory overwhelm often builds gradually. Learning to recognize early warning signs helps you intervene before reaching overload:

• Difficulty concentrating or processing information
• Increasing irritability or anxiety
• Physical tension or discomfort
• Urge to escape or shut down

Prevention Strategies

• Create a sensory-friendly home environment
• Carry a "sensory toolkit" (earplugs, sunglasses, fidgets)
• Build regular breaks into your schedule
• Plan for challenging environments in advance

Recovery Techniques

• Remove yourself from the overwhelming environment
• Use noise-canceling headphones or play soothing sounds
• Engage in calming sensory input (weighted blanket, gentle pressure)
• Give yourself time—recovery takes as long as it takes