Navigating Adult ADHD with Xena Jones

Episode #148: ADHD Careers – Why We Struggle & Where We Thrive
Date: January 12, 2026

Episode Overview

In this highly-requested episode, Xena Jones dives deep into the unique challenges and strengths adults with ADHD experience in their careers. She explores why ADHDers tend to change jobs frequently, the hurdles commonly faced in the workplace, and how to find or rekindle joy at work. Xena shares practical self-reflection tools for career changes and outlines career areas where ADHD brains often shine. The episode is filled with personal anecdotes, actionable insights, and Xena’s signature no-BS, compassionate coaching style.

Main Discussion Points & Insights

1. Why Adults with ADHD Frequently Change Careers

(11:15 – 29:30)

• Novelty Seeking & Dopamine:
  ADHD brains crave novelty which generates dopamine, the motivation chemical that’s often in short supply for people with ADHD.

  “We are constantly seeking [dopamine], we’re constantly looking for it. We want more of it because we want to feel good and we want that motivation to take action.” (13:11)

• Quick Mastery & Boredom:
  After mastering a role or skill, ADHDers often lose interest rapidly and need a new challenge.

• Under-stimulation & Pain:
  Monotonous work can cause genuine discomfort—“same shit, different day” feels “physically painful in our brain.” (20:05)

• Rejection Sensitivity Dysphoria (RSD):
  Fear of criticism or rejection leads some ADHDers to avoid opportunities or prematurely exit roles after negative feedback, whether or not it’s justified.

  “When we filter our conversations…through that RSD lens, through that fear of being criticized and rejected… it can be really hard to navigate.” (22:14)

• Emotional Sensitivity & Toxic Workplaces:
  ADHDers tend to have heightened emotional and physical sensitivity, making toxic workplaces especially draining.

  “It hits us hard. It’s very hard for us to switch off from that.” (25:28)

• Multi-passionate Nature & Craving Challenge:
  Many interests and “constantly chasing that next good feeling thing” can fuel job-hopping.

• The IKEA Effect Analogy:

  “ADHDers love building the IKEA furniture… But once it’s built and it’s functioning, the joy’s gone, the dopamine is gone.” (29:00)

2. Common Workplace Challenges for ADHDers

(29:40 – 52:00)

• Overworking to Prove Worth:
  “Hustling for our worthiness,” saying yes to extra work hoping for validation leads to burnout.

• Burnout from No Boundaries:
  Working long hours, covering for others, poor boundaries – Xena shares a personal story of breaking down from exhaustion.

  “I still remember the moment I broke down in the back room… I just started crying and couldn’t stop because I was exhausted.” (34:48)

• Sensory Overwhelm:
  Open offices, noise, movements, and unpredictable stimuli overwhelm ADHD brains that take in more sensory data than others.

• Death by Paperwork & Executive Dysfunction:
  Administrative work demands planning, initiation, and working memory—areas difficult for ADHDers.

  “It could take her eight to ten hours to write that exact same report because it requires so much from her ADHD brain.” (42:08)

• Shame Spiral & Trying to be ‘Neurotypical’:
  Comparing ourselves to neurotypical standards fuels shame and self-doubt.

  “…trying to be neurotypical… creates so much shame because our brains just don’t work that way.” (44:50)

• Easy Boredom, Distraction Seeking:
  Boredom drives distraction—seeking social interaction or phone scrolling for stimulation.

• Feeling Misunderstood:
  Lacking workplace understanding or support for ADHD differences worsens challenges.

• Staying for Comfort & Fear:
  Remaining in unfulfilling jobs due to fear of the unknown and potential rejection.

• Environmental Fit > Job Title:

  “Job fit matters more than job title… Being in a team and a culture that is really supportive of your brain being wired differently… predicts success.” (49:45)
  Dolphin-in-the-right-ocean analogy: Skills matter less than finding the right environment.

3. The ADHD Career Sweet Spot

(53:00 – 1:10:35)

Key elements making a career ADHD-friendly:

• Novelty:
  New challenges, rotating projects, varied problems.

  “ADHD brains thrive on novelty because it produces dopamine.” (54:18)

• Interest:
  Genuinely curious/enjoying the content or tasks.

• Challenge:
  The right degree of stretching, not overwhelm.

• Urgency:
  Deadlines and external accountability drive motivation.

• Variety:
  “We can’t be doing the same [thing] day in and day out.”

• Autonomy:
  Control over how/when/where tasks are done.

  “Having some autonomy – so good for us.” (1:02:04)

• Impact:
  Seeing tangible results and feeling our work matters.

• Flexibility:
  Ability to align work with our energy swings.

Recap:

“The more boxes you tick, the easier it’s going to feel… more enjoyable… more dopamine you’ll produce.” (1:08:51)

4. Career Areas Where ADHDers Thrive

(1:10:40 – 1:20:45)

Eight common ADHD-friendly fields (not exhaustive):

1. Emergency Services: Police, triage nurses, firefighters—high stakes, adrenaline, rapid variety.

   “We are fantastic in a crisis, my friend…” (1:12:24)

2. Teaching & Support Roles: Connection, creativity, adaptability.
3. Entrepreneurship: Autonomy, endless novelty. (E.g., Richard Branson)

   “We make amazing entrepreneurs…” (1:15:03)

4. Personal Training, Fitness, Wellness: Physical activity produces needed brain chemicals.
5. Creative Fields: Arts, photography, design, writing—novelty, flow, expression.
6. Consulting/Coaching/Mentoring: Pattern recognition, innovation, problem-solving.
7. Hospitality/Events/Tourism: Social connection, ever-changing environments.
8. Hands-on Trades: Builders, technicians—movement, problem-solving, variety.

   “We are the Swiss army knife… not about choosing one blade forever, but using different tools at different times.” (1:20:16)

5. Practical Questions for Career Exploration

(1:21:00 – 1:25:27)

Xena recommends handwriting answers to help slow and regulate ADHD thinking:

• What energizes me? (What would I do for free?)
• What tasks drain me?
• Where have I felt most alive?
• What do people always ask me for help with?
• What roles naturally suit my craving for novelty, interest, challenge, urgency, etc.?
• What would I try if I wasn’t afraid of failing or being judged?

  “Let curiosity lead, not pressure.” (1:24:38)

She also recommends “taste testing” potential careers:

• Volunteer, shadow, freelance, run a workshop, ask for a sabbatical—try before you commit.

6. Falling Back in Love with Your Current Job

(1:26:00 – 1:37:30)

How to revive passion for your role:

• Change the What:
  Take on new projects, mentor, learn new skills.

• Change the How:
  Batch boring tasks, body-double, gamify chores.

• Change the Who:
  Collaborate more with energizing people, shift client types or time spent with draining folks.

• Change the When:
  Align deep work with peak energy, negotiate hours/flexibility.

• Change the Why:
  Reconnect with impact, values, purpose.

Creative suggestions:

• Form a neurodivergent committee, bring in ADHD awareness training, add passion projects on the side.

“You’re not cheating on your career, you’re giving it oxygen.” (1:37:21)

7. Final Reassurance and Encouragement

(1:38:00 – End)

• “If you have changed careers, jobs, or directions more times than you can count, you’re not broken. You are right at home. Congratulations, welcome to the team, my friend.” (1:38:40)
• The ADHD path isn’t one straight ladder. Growth, change, learning, and variety are natural and OK.
• “You’re allowed to change. You’re allowed to outgrow roles. You’re allowed to make your work work for you and your brain.”

Notable Quotes

• “We are not here to climb the same ladder for 40 years. We are here to explore, to build, to pivot, to contribute, to learn and evolve.” (1:39:25)
• “Job fit matters more than job title.” (49:45)
• “ADHDers thrive on novelty because it produces dopamine.” (54:18)
• “You, my friend, are allowed to change. You are allowed to outgrow roles. You are allowed to make your work work for you and your brain.” (1:38:59)

Key Timestamps

• 00:01–10:30 – Intro, personal ADHD anecdotes, episode structure
• 11:15–29:30 – Why ADHDers career-hop; neurobiology of novelty and boredom
• 29:40–52:00 – Workplace challenges: overwork, burnout, executive dysfunction, shame, sensory overwhelm
• 53:00–1:10:35 – Elements of ADHD career sweet spots
• 1:10:40–1:20:45 – ADHD-friendly career sectors
• 1:21:00–1:25:27 – Reflection questions for career change
• 1:26:00–1:37:30 – Rekindling passion for your current job
• 1:38:00–End – Closing encouragement

Episode Takeaways

• Changing jobs or craving variety is not a flaw—your brain needs meaning, challenge, and growth.
• Prioritize careers and workplaces that offer novelty, variety, autonomy, flexibility, connection, and fit with your energy.
• It’s not about finding the one perfect job—it’s about learning, evolving, and letting curiosity lead.
• You are not behind; you are exactly where your ADHD brain is meant to be—learning, adjusting, figuring things out.

For further coaching, resources or to connect with Xena: Visit navigatingadultadhd.com