Navigating Workplace Communication with ADHD and Autism: Finding Strength in Verbal Processing and Overcoming Anxiety

As an autistic manager with ADHD who’s been in a leadership role for over ten years, I understand firsthand the challenges neurodivergent individuals face in the workplace. In particular, communication can be uniquely complex, especially when managing anxiety, overwhelm, and the need to process thoughts verbally. These experiences can be common among autistic and ADHD professionals and may lead to feelings of misunderstanding or fear of judgment. Today, I’m sharing strategies that have helped me manage communication in a way that plays to my strengths rather than allowing anxiety to take over.

1. Verbal Processing as a Tool for Clarity

Verbal processing is a core part of how I manage and structure my thoughts. For many with ADHD or autism, verbally expressing ideas helps us organize and clarify information. However, in work settings, this can sometimes lead to unintentionally overwhelming others with repetitive or overly detailed information.

The need to repeat myself stems from a desire to be understood, ensuring that I communicate my ideas clearly and thoroughly. In doing so, I’m often refining my thoughts, finding new ways to express the same point, and adding nuances that I hadn’t considered before.

To make verbal processing more effective:

  • Pause after the main point: This allows me to gather my thoughts and check for reactions before continuing.
  • Use “thinking scripts”: For example, saying, “I’m working through my thoughts out loud; let me know if I’m going too fast,” helps set expectations and reassures my listeners.

2. Managing Anxiety Around Being Misunderstood

Communication anxiety is a common experience for autistic and ADHD professionals, especially in high-stakes work environments. The fear of being misunderstood often drives the urge to over-explain, repeat ideas, or even control the conversation to avoid misinterpretation.

Here are a few methods that help reduce this anxiety:

  • Ask for feedback: After sharing my initial thoughts, I’ll ask, “Does that make sense?” or “Would you like more details on any part?” This helps me gauge if additional explanations are needed.
  • Write it down first: When I feel the pressure to say everything at once, I try drafting my ideas in bullet points. This not only captures all my thoughts but also gives me a chance to organize them before sharing.

3. Allowing Time to Process

Rushing to respond or feeling the need to provide instant answers can sometimes overwhelm others with too much information. Instead, allowing myself time to think through a response helps reduce stress and enhances my clarity.

When possible, I’ll use a phrase like, “I’d like to take some time to reflect on this and get back to you.” By setting this expectation, I give myself space to refine my response, which ultimately leads to a more organized and effective communication approach.

Practical Tips for Slowing Down and Gaining Clarity

  • Take a Break: If I’m drafting an email or preparing a response, I often write it down and then step away. Walking away for an hour or even 24 hours allows me to return with a fresh perspective, which often leads to a more concise and impactful message.
  • Body Doubling: Having a trusted friend or colleague to bounce ideas off in a low-pressure setting can be a powerful tool. This approach allows me to verbally process my thoughts without feeling judged and often leads to insightful feedback that enhances my communication.

4. Converting Anxiety-Driven Communication into Strength-Based Communication

The unique perspective and thorough thinking that neurodivergent individuals bring to the workplace are strengths. Autistic and ADHD professionals can often see both the big picture and details in ways that are invaluable to team success. Recognizing this can help transform feelings of overwhelm into a structured communication approach that allows others to benefit from our insights without feeling overloaded.

To leverage these strengths:

  • Break down complex ideas: Rather than sharing everything at once, focus on the top three points. Additional thoughts can be offered based on team members’ responses.
  • Use a “draft and edit” approach: Writing down my initial thoughts and then editing them down to essentials helps me ensure that I’m concise and focused.

Final Thoughts

Navigating workplace communication as an autistic or ADHD professional can be challenging, especially with the added layers of anxiety and the need for verbal processing. However, by implementing structured approaches, setting clear expectations, and giving myself time to refine my thoughts, I’ve found that it’s possible to turn these challenges into strengths.

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