For many women with ADHD, blue-collar jobs offer an ideal balance of structure, physical activity, and a clear sense of accomplishment. If you’re about to start your first role or already working in the trades, here are some practical tips to help you thrive.

Get Into a Consistent Schedule

Those of us with ADHD thrive with structure. The start and end times of blue-collar shifts? A lifesaver. Your role is clear, tasks are typically well-defined, and you won’t be drowning in the ambiguity that can be derailing in other jobs.

But this structure only works if you stick to it. Be proactive. Set alarms for everything, from clock-in times to lunch breaks. Establish an “end-of-shift” ritual to mentally close out your day and reset for the next one.

Stay Safe With the Proper Attire

We need to have a heart-to-heart about workplace safety because there are a lot of myths and misconceptions about women’s FR clothing and PPE. No, personal protective equipment (PPE) isn’t “one-size-fits-all,” and no, it’s not your imagination if you feel like most FR clothing seems designed for men. It can be bulky, ill-fitted, and downright uncomfortable.

Pair that with ADHD sensory sensitivities, and suddenly, your uniform feels like wearing sandpaper to work. If your workplace doesn’t offer attire fitted for women, advocate for gear that fits properly, protects you, and doesn’t have you itching by hour two of your shift.

Carry a Notebook

With ADHD, it’s easy to go from knowing exactly what steps to take to suddenly standing there like, “Wait…what was I doing?” This is why carrying a small notebook or a pocket planner on the job is one of our tips for women with ADHD starting a blue-collar job. Jot it all down, no matter how small or obvious it seems.

Double-Check Your Work

ADHD and speed are an interesting duo. We’ll zip through a task like it’s nobody’s business and totally miss that we measured the wrong pipe or painted the wrong wall. Slowing down to double-check feels counterintuitive when your mind screams, “Next!” but it’s crucial.

Build a habit of pausing after each task to review it once before calling it “done.” Need help remembering to check? Throw in a reminder system using sticky notes or alarms—whatever cues your brain to look back before you move forward.

Start Your New Job With Confidence

You’re adaptable, resourceful, and 100 percent capable of thriving in this space. Lean into routines, advocate for your needs, take a breath to slow down, and keep marching forward like the boss you are.

Oh, and just a heads-up—you’re not alone. There’s a whole community of ADHD women rocking hard hats and work boots, cheering you on every step of the way. With these tips for women with ADHD starting a blue-collar job, you’ve got this. Go out there and crush it!