ADHD & Networking: 5 Ways to Focus, Connect, and Thrive at Work

#ADHDAwarenessMonth may be ending, but thriving with ADHD is an everyday practice.

As a career professional with ADHD, I know firsthand that staying focused, confident, and present can be challenging. I’ve had managers assume that ADHD limited my ability to lead or that my daydreaming meant I was dosing off instead of empowering myself to dream big and bring it back to the task.

The thing is, professional business folks with neurodivergent brains often lead differently. We’re creative, hyper-focused, and self-motivated to get the work done (though yes, I admit, sometimes we might need help sticking to the timeline). No matter what kind of professional you are, understanding how your brain works is imperative in becoming a confident leader and building meaningful human connections that last.

So, to celebrate our different brains, here are 5 practical ways I use to manage my focus, energy, and connections to show up as a confident professional, even when my brain feels a little funky.

1. Prioritise energy, not just time

Managing ADHD is about understanding your energy more than just planning your hours. Some parts of the day are naturally more focused or creative than others, so design your schedule around that rhythm. Because when you align work with your energy, you stop fighting your brain and start flowing with it.

You can start by doing this:

Block high-focus time in the morning or whenever your energy peaks.
Schedule admin or low-focus tasks for slower periods.
Add “energy breaks” like 10-min walks, music, making a snack or stretching between deep work sessions.

Personal Win: Allocating Fridays for finances helps to increase productivity and reduce fatigue for tasks that seem hard.

2. Use micro-goals for focus

Big goals can feel overwhelming, especially with ADHD. Instead of trying to tackle everything at once, set small, achievable objectives that keep momentum. This makes it easier to celebrate wins, stay motivated, and avoid burnout.

You can start by doing this:

Set 2-3 realistic goals per day, not 10.
Use timers (like a Pomodoro timer) or visual memos (like sticky notes) to stay on track.
Reward yourself for making progress, instead of aiming to be perfect.

Personal Win: Ask yourself, “What’s one small thing I can complete in the next 20 minutes?” Then start there. It’s the same technique I use to write this newsletter, especially since it’s a weekly publication. It’s always better to first get started, then revise and refine later. And here we are: over 50 newsletters in, with nearly 10,000 subscribers 👏

3. Leverage your unique perspective

ADHD brains are creative, intuitive, and often see connections others miss. Use that strength to bring fresh ideas and add value when problem-solving, networking or building relationships.

You can start by doing this:

Share new ideas or patterns you’ve noticed in discussions.
Offer creative solutions others might not have considered.
Use storytelling to make your point memorable.

Personal Win: My content online is not catered to be selfish but instead, shareable. My brain is full of ideas and by sharing those amongst the wider network (on LinkedIn, Instagram, and my website), I’ve been able to grow into titles like thought leader, expert and Top Voice. Not because I know the most, but because I’m willing to listen, lean into new ideas, and keep moving forward.

4. Plan interactions strategically

Whether you are networking or attending a team meeting, preparation helps you stay present, engaged, and confident. Having a few questions or talking points ready in advance takes away the pressure, leaves space for authentic connection, and makes conversations flow naturally – even when your mind wants to jump to multiple topics.

You can start by doing this:

Write 2-3 questions or takeaways before events.
Practice short intros so you sound clear and not rehearsed.
Focus on listening actively rather than thinking of the next thing to say (70% listening and 30% talking).

Personal Win: Remember, networking isn’t about saying the most. It's actually about making people feel heard. I’ve got a ton of YouTube shorts and TikTok's on this for that reason 😊

5. Reflect and iterate

Growth comes from reflection. After every event, talk, or meeting, take a few minutes to note what worked, what didn’t, and what you’d do differently next time. This helps you build self-awareness and confidence over time.

You can start by doing this:

Journal quick notes after networking or presentations, this can be on your phone notes app or by emailing yourself.
Ask a trusted peer for one piece of feedback.
Adjust one small thing for your next interaction - from dress code to showing up 10 minute early, nothing is too small.

Personal Win: Self reflection is a key skill for building effective human connection in a world driven by AI. It also helps you grow as a dynamic leader because you stay open to improvement. I frequently ask conference producers, managers, and agents what I can do better next time - and by implementing their feedback, I've been able to secure gigs globally. In 2024 alone, I delivered 13 keynotes by reflecting, learning, and iterating.

From Awareness to Action: Thriving Beyond ADHD Month

These strategies are about thriving and not just surviving at work. Building meaningful relationships, creating impact, and turning your neurodivergent brain into an advantage takes self-awareness, structure, and community.

As we close out #ADHDAwarenessMonth, let’s remember to make this conversation ongoing, because thriving with ADHD means embracing how your mind works and building systems that let your brilliance shine.

💭 I'm curious...What strategies help you stay focused and connected at work? I'd love to hear all about it in the comments, so let's share and grow together!

💌 This newsletter was written by Sonya Barlow, award-winning entrepreneur, author, presenter, and founder of LMF Network. Work with Sonya for business consultancy, keynotes, and campaigns: hello@sonyabarlow.co.uk

Sonya Barlow is an award-winning entrepreneur, presenter, and author with over 100K followers. She hosts her self-titled YouTube show The Sonya Barlow Show, authored the business book Unprepared to Entrepreneur, and runs a business inclusion consultancy and networking app, the LMF Network. Connect via email 📩 - Hello@SonyaBarlow.Co.Uk