ADHD and Boredom at Work: How to Cope Without Blowing Up Your Life
For a long time, I honestly thought I was just ungrateful, or someone who didn’t enjoy work. From a young age I was told I was flighty, away with the fairies and non-committal – and when those labels get ingrained in your psyche, they start to shape how you live your life and how you see yourself. It took me years, and a late diagnosis, to realise that what I was really struggling with was the link between ADHD and boredom at work.
I’ve done a lot of jobs – marketing, corporate PR, sales and eventually teaching (where I lasted a remarkable nearly 10 years in full-time education). Finding work that I enjoyed, that challenged me and that kept me sane has been difficult. A lot of ADHDers are drawn to education because it demands flexibility and curiosity, and it’s a think-on-your-feet kind of gig. But add sensory overload and endless paperwork, and it can quickly lead to ADHD burnout, exhaustion and stress.
Why My Approach is Different 
So you’re probably reading this thinking… yes, but how do I deal with ADHD and boredom at work so I can actually live my life, instead of wanting to quit everything or burn it all down every year or so? Lots of ADHD coaches will suggest productivity hacks (which can be useful), but I think it’s just as important to understand and lean into our strengths as a guide towards the work that’s right for us, and to listen to what the nervous system has to say too.
My ADHD diagnosis finally gave me clarity on why I found so many everyday tasks hard, and why I was always craving something new and exciting to do at work, in study or in life. Knowing this is all well and good, but we also need to learn how to work with the boredom rather than fight it, because fighting it only creates more of it.
Why ADHD boredom feels different
ADHD boredom feels radically different from regular boredom. Psychiatrist Dr William Dodson describes the ADHD brain as having an “interest-based nervous system”, meaning it runs on interest and novelty. When those are missing, we struggle to feel any connection or reason behind what we’re doing.
When we’re understimulated – sending invoices, sitting at a desk all day, doing routine tasks, or even mastering a job until there’s nothing left to learn – we get bored. And this boredom isn’t just a feeling of “meh”. I can vouch that it’s felt in every single fibre of your being. Feeling restless, foggy, heavy, tired and agitated all at once is a lot to hold, and that clash of sensations is what makes boredom hit so much harder.
This isn’t laziness, and it isn’t your fault. Your system simply needs more stimulation and interest to thrive. Which is a hard place to be when the reality is that the bills still need paying.
The shame layer
Those feelings often come with a heavy dose of shame. You probably beat yourself up with thoughts like “Why can’t I just do this?” or “Why can’t I stick at anything like other people?”
I want to remind you that part of what makes you special is that you’re not wired like other people. That wiring, whether you can see it yet or not, is a gift, and it deserves to be shared.
Why I don’t teach false urgency
There are lots of ADHD coaches teaching false urgency: create a deadline, set a timer, race the clock. These can be useful in the moment, but they teach us that we need adrenaline and stress to get things done. Over time, that depletes the body and puts even more strain on an already sensitive nervous system.
Panic shouldn’t be the only way to get started, and it shouldn’t be your fuel for getting things done. I encourage my clients to step away from relying on false urgency and instead look at the root cause of why they’re bored in the first place.
How to cope with ADHD and boredom at work
For a lot of us, quitting our jobs isn’t an option. We have bills to pay and a life to live. But there are ways to navigate boring tasks at home and at work.
One thing I like to do is find the part of a task I genuinely find engaging and use it as the anchor that gets the rest done. When I worked in sales, cold-calling customers around the globe, I hated leaving endless voicemails and filling in endless spreadsheets. But I found learning the country codes for all the different places endlessly fascinating – so much so that I became the office expert on country codes. Lean into something you can get curious about, and you’ll find the boring parts a little easier to manage.
I also like to change my location when I’m working from home, or build some variety into my day. That might be an exercise class before work (I’m an early bird) or a walk at lunchtime to get my steps in. I break up my day with moments that are mine, and choosing something I find interesting helps me manage the boredom in between.
Boredom as information
When it comes to ADHD and boredom at work, boredom is also beautiful information. Is it really about the job… or is it about something bigger? Maybe you’re not bored of the job itself. Maybe it’s a symbol of something greater – a message that you’re not using your full potential.
ADHD brains are driven by interest and by what lights us up, so this might be your inner self quietly telling you that something needs to change. If that resonates, my 1:1 coaching programme, Meant for More, is designed to help you get clear and confident on what lights you up.
One exercise I love is aligning three things: my values, what I’m good at and what I enjoy. When we lead with these, we can take a lot of the pressure off and act from a place of authenticity.
I remember dreading leaving my full-time international teaching post because it meant giving up a steady income, consistency and my safety net (which, as someone with ADHD who loves both risk and routine, was hard). But something in me was pulling me towards something bigger. My inner knowing was telling me this was right, even before it was clear why. Leading your life with your values, strengths and joy, wherever you can, helps you make better choices in your relationships, your career and your wider life.
Authenticity without blowing up your life
Remember, you’re allowed to walk away from things that look good on paper if they’re costing you your peace. You’re equally allowed to want stability and not blow your life up, even when that means living with some boredom.
If you’re craving more but don’t feel ready to quit your job, maybe you’re in the in-between: the transition phase. Now might be the time to find those interests, explore them on a smaller scale and work towards what you need. Life is a journey, and you may not be ready to close this chapter yet.
So I’ll leave you with this, because I think we neurodivergent folk are really good at knowing our truth deep down: if your boredom could talk, what would it say?
If you’re not sure, check out my new 5-day challenge, designed to help you get clear on why you’re feeling bored, stuck or unmotivated in your life right now.
With love,
Rachel