Stuck at the starting line? How to tackle the job search with ADHD

Job hunting can be overwhelming, especially if you’re living with ADHD. The thought of polishing your resume, writing cover letters, and navigating applications can feel like a mountain too steep to climb. If you find yourself procrastinating, losing focus, or unsure where to begin, you’re not alone — and you’re not without options.

At CoAct, we understand that ADHD brings unique challenges to finding work. But we also know you have incredible strengths — creativity, hyper focus, resilience — that can shine in the right job and work environment. Here’s how to take that all-important first step toward meaningful employment.

Start small and set clear, achievable goals

When you’re living with ADHD, the job search process can feel huge and undefined. Break it down into smaller, more manageable steps:

1. Update your resume (just the most recent job if that’s all you can do today)

2. Set a timer for 15 minutes and look at job listings

3. Choose one job to apply for, not five

Create a job search routine that works for you

ADHD often comes with challenges around executive functioning — starting, switching, and finishing tasks can be tough. Establishing a routine that helps you avoid decision fatigue and stay on track:

• Pick the same time every day to job search

• Create a designated workspace with minimal distractions

• Reward yourself after completing a task (a snack, walk, or quick scroll)

Use tools to minimise distractions

If notifications and open tabs are your downfall, don’t rely on willpower alone. Use tech to your advantage:

• Block distractions by moving your mobile phone to another room, turn the TV off, and make sure social media notifications are turned off

• Set alarms to stay on schedule or remind you when it’s time to stop

• Use voice-to-text tools if writing feels like a bottleneck

Ask for help

Whether it’s a friend, support worker or your Employment Consultant, getting someone to check in or co-work with you can make a big difference. Talking through your challenges out loud can also help clarify your thoughts and reduce the pressure you’re putting on yourself.

If you’re a CoAct customer, you also have access to Campus — our online job preparation hub. Inside Campus, you’ll find helpful tools like a resume and cover letter builder that guide you step by step through the process. You can create professional documents quickly, without having to start from scratch. It’s a great way to build confidence and take action when you’re feeling stuck, and your Consultant is there to help you use it if you need support.

What about AI?

If you’re finding it hard to get started with things like writing a cover letter or preparing your CV, AI tools like ChatGPT can help take the pressure off. You can ask it to draft a simple cover letter, help you respond to a job ad, or even practise common interview questions. It’s like having a virtual assistant at your fingertips — just remember to review and personalise the results to reflect your own voice and experience. Used the right way, AI can make getting started feel a little less daunting.

Focus on progress, not perfection

It’s easy to fall into the trap of all-or-nothing thinking. You might feel like you need the perfect resume, the perfect job listing, the perfect moment to apply.

But perfectionism is a productivity killer. Remember, starting is more important than getting it “right.” Every action you take, even a small one, brings you closer to your goal.

Apply for jobs that match your strengths

You don’t need to change who you are to get a job. You just need to find one that aligns with your skills and how you work best. People with ADHD often thrive in roles that are fast-paced, involve variety, or allow creativity and independence.

Our team can help you identify these strengths and match you with employers who value your potential.

Need support finding a job with ADHD?

If you’re ready to start, even if it’s just a small step, we’re here to walk the journey with you. CoAct partners with job seekers living with neurodiversity and other disabilities to find meaningful, supportive work opportunities. Register with CoAct and let’s find the right job for you.

(Disability Employment Services Australia (DES) has now been replaced by Inclusive Employment Australia (IEA).