How To Navigate an ADHD Diagnosis as a PR and Techniques For How To Manage It

This week, Georgia O’Brien-Perry, the Digital PR Manager at Bulldog Digital, shared her experience of receiving an ADHD diagnosis as she entered the PR world and how this diagnosis has affected the way she works. She has also put together three top tips and techniques for more effectively managing a PR’s often intense workload. 

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My ADHD diagnosis came just a few months before I got into PR, meaning I’ve spent my entire career ensuring my role works around my ADHD and not the other way around. I think PR is a brilliant career for those with ADHD, with the constant movement of opportunities, clients, and news cycles, meaning that no two days are ever the same, which is perfect for those of us who need a secondary source of dopamine.

That being said, the excitement and often fast pace that can make PR an exciting and rewarding career choice for those with ADHD, can also make it more difficult, so it’s crucial to check in with yourself and ensure you’re setting up your day to work with you, not against you.

Top Techniques for Helping PR Professionals with ADHD Thrive

1. The Pomodoro Technique

One of the most effective techniques I use to help get through tasks more effectively is the Pomodoro Technique. This method helps break my day into manageable chunks and prevents me from getting overwhelmed by my tasks. Here's how it works:

1. Choose a Task: Pick a specific task to focus on.

2. Set a Timer: Set a timer for 25 minutes and work on the task without interruption.

3. Take a Short Break: When the timer goes off, take a 5-minute break to rest.

4. Repeat: Repeat the cycle 3-4 times, then take a longer 30-minute break.

This technique works by breaking my hyperfocus and allowing my brain to rest, giving me a much-needed reset that helps clear my mind. It might seem counterintuitive, but while hyperfocus might seem like a ‘superpower’ on the surface, for those with ADHD, it can be a double-edged sword.

Sometimes hyperfocus can do you wonders, such as helping me smash through a press release in record time or curate the perfect media list, but it can also mean I get so fixated on getting that perfect piece of coverage that I neglect my needs.

Some days in PR, it can feel like you’re constantly chasing opportunities with no results, and when the news cycle isn’t being your friend, it can become very easy for those with ADHD to hyperfocus and overcompensate to try and find a ‘solution.’

When this happens, it’s not uncommon for ADHDers to forget to eat, get adequate sleep, and clear their inbox (because those opportunities just aren’t ‘right’). Coupled with the fact those with ADHD are far more likely to suffer from depression and anxiety, it can be easy to fall into

the trap of burning out in PR, especially when your inbox is full of journo requests and not a lot of secured links.

By using something like the Pomodoro Technique, ADHDers in PR can protect their mental and physical health and give their brain the gentle kick it needs to remind it not to get too fixated on what seems like an impossible task.

2. Mindful Time Management

Mindful time management is another technique that has significantly improved my productivity and well-being. This involves being conscious of how you spend your time and ensuring you allocate enough time for both work and self-care. Here are some strategies:

1. Prioritise Tasks: Start your day by listing your most important tasks. Focus on completing these first before moving on to less critical tasks.

2. Set Boundaries: Establish clear boundaries between work and personal time. Avoid checking emails or working on tasks outside of your designated work hours.

3. Schedule Breaks: Incorporate regular breaks throughout your day to rest and recharge. Use these breaks to do something enjoyable or relaxing.

3. Establish A Support System

Having a support system in place is crucial for anyone with ADHD. This can include colleagues, mentors, friends, and family who understand your challenges and can offer support and encouragement. Here are some ways to build and maintain a strong support system:

1. Communicate Openly: If you feel comfortable, communicate openly with your colleagues and managers about your ADHD. Explain how it affects your work and what accommodations you may need. Transparency can foster understanding and create a supportive work environment.

2. Talk To Other PRs: Connect with other PRs who openly talk about their ADHD on Twitter or LinkedIn. You will be able to talk with people going through similar experiences to you and learn more about how they cope, their experiences, and advice.

3. Use Your Family and Friends: Don’t underestimate the importance of support from family and friends. They can offer emotional support, help you stay grounded, and provide a different perspective on your challenges and achievements.

Navigating a PR career with ADHD can be challenging, but with the right techniques and support, it's entirely possible to thrive. By using methods like the Pomodoro Technique, mindful time management, and establishing a support system, you can harness ADHD's strengths and help alleviate some of its challenges. Remember to regularly check in with yourself and adjust your strategies as needed to ensure you're working in a way that supports your well-being and success.

You can follow Georgia O'Brien-Perry for more insights like this on her LinkedIn.