ADHD-FRIENDLY GUIDE
How to Break Down Preparing for a Job Interview | ADHD-Friendly Guide
Job interviews can feel like panic triggers for ADHD folks. This guide builds structure, scripts, and sensory calm to boost clarity and self-trust.
✓ Track your progress ✓ Check off micro-steps ✓ Celebrate small wins
Why This Breakdown Works for ADHD Brains
No Overwhelming Tasks
Every step takes 2-5 minutes max. Nothing here will make your brain shut down.
Dopamine Hits
Check off micro-steps frequently for constant motivation and progress visibility.
Clear Next Action
No guessing what to do. Every micro-step tells you exactly what to do right now.
Complete Step-by-Step Breakdown
Phase 1: Research and Plan
Understand the company
Google company name
Read About page
Note 3 values
Watch 1 YouTube video
Write one thing you like
Study the role
Read job post carefully
Highlight key duties
Note 3 you’ve done before
Write them in notebook
Save link for review
Prepare logistics
Check interview time zone
Set alarms
Plan outfit
Charge devices
Write location details
Phase 2: Practice Answers
Common questions
List 5 typical questions
Write 3 bullet answers per
Say aloud once
Record on voice memo
Play back to adjust tone
STAR method
Pick one story (Situation, Task, Action, Result)
Write 4 short bullet points
Rehearse out loud
Keep notes nearby
Practice twice only
Prepare your own questions
Write 2 thoughtful questions
Keep note in phone
Memorize first line
Practice saying them
Mark 'done' after review
Phase 3: Calm and Execute
Pre-interview ritual
Stretch arms and shoulders
Drink water
Breathe 4-4-4 pattern
Smile in mirror
Say 'I’m ready' aloud
During interview
Keep water nearby
Pause before answering
Smile naturally
Listen fully
Take notes sparingly
After interview
Write quick thank-you email
Note what went well
Release rumination
Take 10-min walk
Celebrate showing up
ADHD Pro Tips
💬 Script short answers
Write key phrases, not paragraphs — easier to recall under pressure.
🧘 Pre-interview calm
Simple breathing resets focus better than caffeine.
👀 Eye gaze trick
Look at camera lens or interviewer’s nose bridge to appear focused.
📧 Thank-you follow-up
Sending a quick, kind note boosts impression and closure dopamine.
Track These Steps in Scramblie
Import this entire breakdown into the app, check off steps as you go, and celebrate every tiny win. Built specifically for ADHD brains.
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