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Great job ideas for introverts living with ADHD

Some people think that only outgoing people can have ADHD, but that’s not true.

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Attention deficit hyperactivity disorder (ADHD) can show up in many ways.

Some people think that only outgoing people can have ADHD, but that’s not true.

Even quiet, shy, or introverted people can have ADHD.

This article talks about ADHD, the wrong ideas people often have about it, and how it affects introverts.

We also talk about the good things that come with having ADHD, and how these can help introvert people do well in certain jobs.

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What is ADHD?

ADHD can look different in different people. The Australasian ADHD Professionals Association (AADPA) says that people with ADHD often have trouble paying attention, act without thinking, or both.

Research is still being done on ADHD, including how it relates to being an introvert.

Many things that are common in people with ADHD are also common in introverted people.

For example, the world around them might feel overwhelming with too much going on, they may want to be alone, or feel tired after being with groups of people.

Can you be introvert and have ADHD?

Yes, you can be introvert and have ADHD. A study in the US found that 58% of children with ADHD showed signs of introversion – much more than expected.

Introverted people usually like calm places and thinking to themselves. While being introverted and having ADHD are different, they can overlap.

Some introvert people may also have trouble concentrating and staying organised, which are common in people with ADHD.

Emily Harris, an author specialising in ADHD and behavioural science, outlines the characteristics of introverted and extroverted people in her article from ADHD Guide.

“An extroverted person with hyperactive disorder might display external hyperactivity. An introvert may experience internal hyperactivity. This internal restlessness can lead to daydreaming and a racing mind.”

If you're not an introvert, you can still recognise the characteristics, including:

  • being more inward-focused
  • enjoy deep thinking 
  • prefer solitude or small gatherings

Harris also mentions social fatigue as a common issue for ADHD introverts.

“The constant effort to manage symptoms, particularly in social settings, can lead to exhaustion.”

If you’re an introvert who has been diagnosed with ADHD, recognising and understanding your own unique characteristics may help when looking to start or grow a career.

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ADHD and mental health

People with ADHD can also have mental health problems like anxiety, depression, or bipolar disorder.

We keep these in mind when we suggest jobs and work environments.

It’s important to remember your experience with ADHD, or any other disability and health condition - is totally unique, and jobs that may be ideal for one person, may not be suitable for you.

What are the best jobs for introverts with ADHD?

Good jobs for introverted people with ADHD usually involve a comfortable amount of talking to others, and also offer change and flexibility.

Here are some things to think about when looking for a job:

How much talking to others is comfortable for you?

Do you like to switch between tasks often?

Do you think quickly and like fast-paced jobs?

Do you like to think about the big picture?

Job ideas for introvert people with ADHD

Here are some job ideas for introverted people with ADHD:

1. Photographer

If you’re creative and like change, photography could be a good job for you.

Some photographers thrive on being able to create the environment they need to work and achieve amazing results from deep focus.

2. Counsellor

If you like helping others and prefer talking one-on-one, you might like being a counsellor.

3. Tutor

If you’re good at explaining things and don’t like big groups, consider being a tutor.

Tutoring sessions tend to be shorter, allowing you to take breaks when needed.

You’ll get to make a big difference for individual students.

4. Fitness trainer

If you're looking for an active, hands-on career, fitness training or personal training could be a good fit.

Work one-on-one with clients or teach group sessions.

5. Ranger

If you love the outdoors, and don't mind working independently, consider a career as a ranger.

Rangers monitor wildlife, carry out surveys and patrol natural areas.

6. Chef / kitchen hand

If you thrive in fast-paced environments, but prefer to be in the background, working as chef or kitchen hand could be a rewarding job.

Use your creativity and quick thinking to prepare meals for customers.

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Help at work for introverts with ADHD

If you face barriers in being successful in your job, you might be able to get changes made at your workplace.

There are known as workplace modifications and if you’re eligible government funding may cover some of the cost for the changes.

These workplace modifications can help you do your job better and feel more confident. Examples of changes for introverted people with ADHD might include:

  • Being able to work from home sometimes
  • Using noise cancelling headphones
  • Having a private workspace or a desk next to, or facing a wall
  • Using apps to help with scheduling and organisation
  • Taking regular breaks

Finding a job that’s right for you

Everyone is different when it comes to work. If you’re an introvert with ADHD, the best job for you will let you use your strengths and manage your challenges.

If you’re having trouble finding a job, you might be able to get help through Disability Employment Services, delivered by APM Employment Services.

When you sign up with APM, you’ll have time to talk about your situation and what you want in a job.

Our employment consultants will help you find jobs that are right for you. And when you find a job, we’ll help you get settled and deal with any problems at work.

Call us at 1800 276 276 to talk about finding a job that works for you.

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Success stories from people who achieved their goals with Disability Employment Services


"It doesn’t matter what challenges you face - they will always help."

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Mitchell's story


"It’s given me confidence and also freedom, and a future."

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Ngaire's story


"It’s just a perfect fit."

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Andrew's story

Ready to get started?

Register now to see if you’re eligible for our, Disability Employment Services program and start your employment journey.

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Get a personal job plan

APM can help you find fulfilling work by building you a job plan that’s tailored to your needs.

Identify your strengths:

  • Many strengths can come from your life experience (rather than just your work history). It’s important to identify these as they can be valuable in the workforce. 
  • Your strengths could include things like attention to detail, logical thinking and fast learning that can be valuable in many roles.
  • Identifying your strengths on your own can be hard. If you need a hand, our team at APM would love to help. Our goal is to help you find a job that suits your strengths, skills and interests, and we are committed to supporting you throughout the entire process.

Building a job program around you:

  • Explore realistic job options where you can succeed
  • Develop a personal strategy that includes job searches, resumes and interviews
  • Discuss your support needs with your employer
  • Look at any requirements for equipment or workplace modifications to help you perform a specific job
  • Consider what support you might need when you start working

Get started in three easy steps

Step one

Register with us, and we'll be in touch in the next few days to discuss your eligibility and how to join DES with APM.

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Step two

If you're eligible, you'll meet your APM employment consultant and tell them your interests, goals and challenges.

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Step three

You get to work with your employment consultant and start your plan for new skills, training or a job that’s right for you.

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Our support doesn't stop when you start working

We also want to make sure you and your employer have everything you need to be a success together.

Depending on your level of support and the job you start, we work together to make sure you’re able to work safely and effectively.

This can include helping you access training, job coaching, performance monitoring, and understanding the workplace culture and what is expected from you.

We also support workplaces with proactive education to be aware of any impacts your disability may have so we can help avoid any misunderstandings and create a culture of support and inclusion.

If you need ongoing support for long periods of time we will also discuss this with you and establish a support structure.

Our goal is to see you enjoy rewarding and long-term employment and ensure you have the right level of support to succeed.

Get in touch with our teams to find out more.

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Other advice and resources that may help you find a job

I think I have ADHD, how do I get a diagnosis?

Find out how to get an ADHD diagnosis and what it might mean for you. Learn about the symptoms, diagnosis process, and available support for managing ADHD.

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Everything you need to know about living with ADHD and holding down a job

Living with ADHD and unable to hold a job? Get helpful tips about finding work, writing resumes, succeeding in interviews, managing in the workplace and more.

Read more

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How to manage ADHD: our 7 top tips

Discover our top 7 tips for managing your ADHD symptoms, including strategies, resources and where to find support.

Read more

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About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Disability Employment Services in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

If you have any questions or feedback about the content of this article, visit our Feedback page to get in touch or email support@apm.net.au.