Over the past 20 years, I’ve had a lot of jobs. I've worked as a teacher, restaurant manager, recruiter, trainer, in operations, running a skincare business, and now as an HR consultant and ADHD coach. The longest I’ve stayed in one job is about three years. I often felt bored once I mastered a role or quit impulsively due to struggles with feedback.
My parents, who not only stayed in the same careers for over 20 years but with the same employers , were often exasperated by my frequent job changes. Every time, they would insist this job needed to be 'The One'. But what if there isn't a 'One'? What if actually, for an ADHDer, staying in the same role for decades feels stifling? Monotony and predictability are kryptonite for those who need novelty and stimulation. If this resonates with you, then maybe a less linear career might be a better option for you.
What Might a Non- Traditional Career Look Like?
Job pivots: Pivoting can mean staying in the same general field of the job you currently do, but adjusting the actual role or work that you do. For example, I've worked in people management for quite a long time, but within that, I've done a variety of different roles - recruitment, training, operations, employee relations, wellbeing and inclusion. They're all in the same field but each individual job has been new and provided a new challenge when I've needed it.
Side steps: Perhaps you love the company you work for but you've reached the end of where you can with your current role. A side step into a different department or related field can open up new opportunities and give you an energy boost.
Portfolio careers: Maybe you're not wired to do just one thing? Maybe you have a lot of skills or interests and having a variety of options available to you is a great option. For example, you could have a part time employed role alongside a freelance role, or you might work in a variety of roles at the same time.
Something completely different: Sometimes we're just in the wrong place or we've reached the end of our interest. It can be really exciting to start something completely different if you're in the position to be able to.
The Mental Health Benefits of Career Changes—Especially for ADHD
Changing jobs can be beneficial for mental health, especially for ADHD brains that thrive on variety. Here’s how:
Stimulation: The ADHD brain often craves novelty. New roles and challenges help keep you motivated and engaged. We all know there's nothing like being unmotivated, unchallenged and bored in a job that isn't working for you.
Burnout Prevention: Burnout can come from boredom just as much as overwork. A new job can act as a reset button, bringing new challenges and energy back to you.
Personal Growth: Moving on from a job that doesn’t align with your values or where you feel unsupported can have a huge impact on your mental wellbeing. What we need over time might also change and it's absolutely fine to need different things at different times.
Navigating the Challenges of a Squiggly Career with ADHD
While a varied career can be rewarding, it’s not without challenges. Here’s how to manage common obstacles:
Skill Gaps: ADHD can make learning new things challenging, but focusing on areas that interest you can make this easier.
Transitions: Job changes can be tough. Understand the narrative you're creating for potential new employers, focus on your strengths and transferrable skills. You might want to ask for help from a coach or mentor to talk through how to strengthen this.
Imposter Syndrome: You might feel like you’re not “keeping up” with others, but non-linear careers are becoming increasingly common. Trust yourself and lean into what's right for you.
The Power of Interest-Based Work for ADHD Brains
People with ADHD often excel in areas that spark their curiosity and lose focus when tasks feel dull. To leverage this, reflect on these key questions when considering career changes:
What's Your Purpose? Knowing your ‘why’ can guide you when considering changes. It might evolve over time, and that’s okay.
Not sure how to identify your purpose? Try the 'Five Why's' exercise, where you ask yourself a series of 'why' questions to get to the root of what you are trying to find out.
For example:
I need to look for a new job
Why?
Because I don't enjoy the job I'm in
Why?
Because I don't get to work on the things that I enjoy
Why?
Because I need to work independently rather than in a big team
Why?
Because I have varied interests and like to work on different things at different times
Why
Because this is how I work with my energy levels and my ADHD
So, your purpose might be to work independently in line with your energy levels. This gives you a key measure to add to your framework of 'what's next' so might inform your working hours or environment perhaps.
What Are Your Key Skills and Strengths? Focus on the skills you’ve mastered and the strengths you naturally bring to the table.
What Interests You? Boredom is likely your enemy. Think about what excites you in work—whether it’s the tasks, the work environment, or the values behind what you do.
Experiment and find what suits you best. Your career should fit your needs, not anyone else’s expectations.
Finding Opportunities and Adapting to Change
Change can feel daunting, but here are some ideas that might help along the way:
What do you want to do? Get really clear about your next move, why it's the right option and the potential steps you need to take. Partnering with a career coach or mentor can be really helpful to plan out these initial steps and work towards your goals.
Who Can Help You? If the thought of traditional networking, a room of strangers and never-ending small talk make you feel sweaty, I hear you! Are there more easeful ways to connect with people who could help you in your network? Would reaching our via email feel more comfortable?
What Skills Do You Already Have? Identify transferable skills and strengths from previous roles. How can you use these to pivot, change roles or learn something new?
Trial New Careers: If you’re exploring a new path, consider work shadowing, volunteering or side projects before fully committing.
Use Technology: Tools like ChatGPT can help with things like interview prep or CV writing.
Redefining Career Success for ADHD Minds
Success doesn’t have to look the same for everyone, and it’s okay if your definition of it changes over time. Be kind to yourself as you explore new paths and show compassion if your journey takes some twists and turns.
It’s your life, and you deserve to find joy in your work. Embrace the experiences, enjoy the new skills you gain, and trust that your unique path is the right one for you.
How ADHD Career Coaching Can Help
You can book a free introductory call to talk about how ADHD career coaching can support you. I support clients who are changing jobs, looking for more work/life balance, looking to identify helpful workplace accommodations or just how to work with their ADHD in a more positive way. I'd love to chat if this is something you're considering.