ADHD at Work: Navigating Job Interviews with Confidence

Whether you're looking for your first job or a fresh start, job interviews can be both exciting and overwhelming, especially if you have ADHD. Preparing for an interview takes more than just updating your resume; it requires focus, organization, and self-regulation under pressure—areas where ADHD symptoms often show up most. The good news? With a few intentional strategies and the right support, you can walk into (or log into) your next interview feeling confident and prepared.

September 2025, CJ Pringle, ADHD Coach @ Agave Health

ADHD Symptoms That Show Up During Interviews

Interviewing isn’t just about answering questions—it’s about presenting yourself clearly, confidently, and concisely. ADHD can create some hurdles during this process, including:

• Difficulty Organizing Thoughts

  Long-winded or scattered answers can make it hard to get your point across.

• Time Blindness

  Showing up late or feeling rushed can leave a poor first impression.

• Impulsivity

  Saying too much, oversharing, or answering before fully understanding the question.

• Working Memory Issues

  Forgetting key points or examples you planned to share.

• Emotional Sensitivity

  Heightened anxiety or rejection sensitivity—especially if the interviewer seems cold or skeptical.

Interview Tips for Adults with ADHD

These strategies can help you leverage your strengths while minimizing common ADHD-related challenges:

Prepare, But Don’t Overprepare

Create a cheat sheet with 4–6 key examples that demonstrate your skills.

Use the STAR method (Situation, Task, Action, Result) to keep stories clear and concise.

Practice out loud—but not to the point of memorization.

Anticipate Common Questions

Questions like “Tell me about yourself” or “What are your strengths and weaknesses?” can be tricky.

Prepare bullet point answers and practice with a friend, coach, or in front of a mirror.

Manage Time Proactively

Set alarms for 30, 15, and 5 minutes before your interview.

If it’s virtual, log in early. Lay out your outfit, resume, and materials the night before.

Pause Before Answering

Saying “That’s a great question, give me a second to think” adds clarity and confidence.

This brief pause helps avoid rambling or blurting.

Use Visual Supports

For virtual interviews, place sticky notes or a mini whiteboard just outside the camera view.

Include 3–5 key reminders like:

• “Pause and breathe”

• “STAR method”

• “Ask a follow-up question.”

Follow Up With Intention

Send a thank-you note the same day.

Set a reminder or alarm so you don’t forget this final step!

ADHD-Friendly Interview Support from Agave Health

Interviewing is about more than preparation—it’s about mindset, presence, and self-belief.

At Agave Health, we offer ADHD-informed coaching and therapy to help you approach interviews with clarity and confidence.

Our expert team can support you in:

• Practicing your best storytelling strategies

• Role-playing realistic interview scenarios

• Tackling ADHD patterns like rambling or impulsivity

• Managing rejection sensitivity and performance anxiety

• Creating personalized tools and calming routines

You’re more than your resume. With the right support and strategies, your creativity, adaptability, and quick thinking can shine through.

Want help prepping for an upcoming interview?

Explore coaching or therapy with Agave Health and discover tools that actually work for your brain.