January 22, 2026

Very few events upend one’s life the way job loss does. Adding the challenges of ADHD, and the emotions that often follow that kind of loss, a person could feel overwhelmed very quickly.

You may wonder how you will pay bills, where to begin your job search, and how to find the motivation to tackle all the tasks required to land a new position. It can be hard to establish a new daily routine when you’re no longer clocking in.

Whether your job loss was sudden or something you expected, it is normal to experience feelings of loss, stress, anxiety, or just overwhelmed. But, with some useful strategies, you can set yourself up for success in your next role.

Managing emotions after job loss

Adults with ADHD often feel emotions more strongly and can have a harder time managing those feelings. This can lead to problems at work and in relationships.

“People with ADHD tend to have more difficulty with ‘emotional regulation skills,’ our ability to stay in control of our feelings and our reactions to those feelings, even when our feelings are intense,” says Kathleen G. Nadeau, PhD, a psychologist who specializes in the diagnosis and treatment of ADHD. “If you’ve lost your job or think you might, it’s important to try and stay calm. One way to do this is by imagining a stop sign in your mind. This can help you pause and take a moment to think before you react.

Dr. Nadeau also recommends checking in with your “wise mind”—the part of your brain that helps with reasoning and planning. In stressful moments, our emotions can take over, and it is easy to act on impulse. If you make a habit of noticing your thoughts and feelings, you can use the logical part of your brain to make better decisions.

Practicing mindfulness and learning how to sit with uncomfortable feelings can also help you gain more control over your emotions.

“Building these emotional regulation skills will serve you well when your ADHD heads you in the wrong direction of making emotion-based decisions,” says Dr. Nadeau.

Creating and then maintaining a new routine

Now that you are not working, it might be hard to keep a regular routine. When no one is around to hold you accountable, it’s easy to lose focus. Creating and then following a daily routine can help you stay on track and feel more motivated, making it one of the first things you decide on at this time. Try sticking to a regular sleep schedule, going to bed and waking up at the same time each day.

Try structuring your day as if you are already working, especially if you are struggling with motivation. Use those “work hours” to

• think about the kind of job you want
• list your strengths and interests
• update your résumé
• search for and apply for jobs

You can also set small weekly goals, like applying to a certain number of jobs. To stay on track, ask a friend or family member to check in with you each day or week.

Some people find it easier to get things done in a new environment. You could bring your laptop and to-do list to a café or library. If you’re looking for more support, check out Focusmate, a free online service that matches you with someone else working toward their goals. You can also join adult ADHD support groups that focus on getting things done through weekly check-ins.

If creating a full routine feels overwhelming, start small.

“Not only do you need to make a plan, you must write it down. It’s in the details that you will find the most success in planning your work,” says Ellen Delap, a certified professional organizer.

Break your goal into steps. For example, if you want to apply for ten jobs in a week, write out how and when you’ll do that. By mid-week, how many applications should be done? What steps do you need to take to apply? Adding goals to a calendar can give you a visual way to organize your work.

If you get off track, go back to your plan and adjust it. Don’t let small setbacks throw you off, says Delap. Also, try not to let perfectionism take over. If you didn’t reach your goal, look at what worked, what didn’t, and make changes as needed.

Staying focused

If being at home is too distracting for you or your motivation starts to fade, check in with your emotions

“When a task feels boring, overwhelming, or stressful, or emotionally uncomfortable, it leads to avoidance, not necessarily action,” says Tamara Rosier, PhD, an ADHD coach and founder of the ADHD Center of West Michigan.

When you feel stuck, it can help to name the emotions you are experiencing. For example, you might notice you are emotionally overloaded and shutting down, or feeling restless, both of which can make it hard to take actions like searching for jobs or writing cover letters. Being aware of your emotional state can help you manage stress and get ready for those moments when you’re most likely to feel motivated and able to get things done.

Dr. Rosier suggests one way to regulate your emotions is by visualizing your end goal. Imagine your dream job, and what it would feel like to be in that role. Picture the “future you” who has already reached that goal. If you find yourself stuck in a rut, try putting up sticky notes to remind you of that future self or the goal you’re working toward.

Another strategy is to take stock of your top five emotions, what Dr. Rosier calls “ADHD Monkeys.” These often include anxiety, overwhelm, rejection sensitivity, anger, and disorganization. She recommends having a short “conversation” with each one to understand what it’s trying to do for you. These emotions might not always be helpful, but they usually show up for a reason. When you understand your emotions, it’s easier to move forward and get things done.

Looking for more tips on handling job loss and career change?

• ADHD & Your Career Webinar Series
• How to Build and Maintain New Habits
• Ready to start your career?
• Finding Your Best Career Path with ADHD… and Dr. Seuss
• Video: College and Career Prep for Young Adults with ADHD