ADHD and the Power of Informational Interviews
When I was a professor at a private university in the U.S., I was in charge of our Master’s program in Translation Studies. Alongside teaching courses on translation theories, one of my core responsibilities was preparing students for life after graduation and how to find jobs they actually enjoyed. Every year, I ran career seminars, and again and again, I came across one major point of anxiety: informational interviews.
My students were bright, curious, and full of ambition, but the idea of reaching out to someone they didn’t know, asking for 20 minutes of their time, and talking about career paths was quite terrifying to them. I would hear things like:
“I don’t want to bother anyone.”
“Why would they talk to me?”
“I’m not even sure what I would say.”
And I understand: Yes, asking for an informational interview can be a little nerve-wracking.
Yet, studies confirm: Informational interviews and informal networking are among the most effective tools in the job search process. One oft-cited study from the U.S. Bureau of Labor Statistics suggests that up to 70–80% of jobs are filled through networking rather than traditional applications. Another study found that 85% of all jobs are filled through connections.
These numbers speak volumes. And they’re even more significant for neurodivergent individuals, including those with ADHD.
ADHD and the workforce: A complex relationship
People with ADHD often have a complicated relationship with the world of work. On one hand, many thrive in environments where there’s freedom, creativity, and novelty. On the other, they may struggle with aspects that are considered "standard" in many jobs: rigid schedules, office politics, repetitive tasks, and unclear expectations.
A traditional 9-to-5 job with long meetings, noisy office spaces, and micromanagement can be a nightmare. ADHD brains are often wired for interest-based attention. We’re most productive when the task is stimulating, meaningful, and clear. When we’re in the right environment, we can be excellent problem solvers, idea generators, and highly engaged team members. But when the environment is wrong, burnout, anxiety, and self-doubt often follow.
So how do we find a job that suits our brains, not just our résumés? This is where informational interviews come in.
What is an informational interview?
An informational interview is a conversation - not a job interview - with someone who works in a field, company, or role that interests you. The goal is to learn:
What does their day-to-day look like?
What do they love (and hate) about their job?
How did they get there?
What skills or experience are truly valued?
There is no hidden agenda, and you’re not asking for a job. You're asking for insights and most people love to talk about their career journey.
For people with ADHD, these conversations can be eye-opening. They offer a glimpse into real workplaces, not just the ones we imagine (or fear). They help us spot red flags early. And they give us a chance to discover which environments, structures, and types of work might actually suit us best.
Why are informational interviews hard for people with ADHD?
Reaching out to strangers takes executive functioning like planning, emotional regulation, and follow-through - all areas ADHD folks may struggle with. There’s also rejection sensitive dysphoria, a common experience in ADHD, which can make a simple “no” or non-response feel deeply personal.
Plus, many of us carry a long history of shame around “bothering people,” seeming “too much,” or not being “professional enough.” The perfectionism-paralysis cycle is real: If I don’t know exactly what to say, I might as well not say anything at all.
But here’s the truth: people love helping people, especially when they’re not being asked for a favor but for their perspective. Take my student Lena’s experience, for example. She was apprehensive at first but was quite successful on her networking journey. Here is what Lena did.
How Lena made it work: A step-by-step story
Step 1: Pick a direction (even if it’s vague)
Lena wasn’t sure where she wanted to work after graduation, but she was clear on what she didn’t want: corporate offices and repetitive work. She was curious about non-profits, international education, and anything that let her use her languages in meaningful ways. That was enough to get started.
Step 2: Find people to talk to
Together, we searched LinkedIn and our alumni network for people in roles that sounded interesting: program coordinators, cultural exchange officers, multilingual content creators. Lena made a short list of 5 people. One of them happened to be a grad from our program who was working at an NGO in Seattle.
Step 3: Reach out with a simple message
Lena was terrified to send that first message. So we drafted it together:
Hi [Name],
I’m currently finishing my Master’s in Translation Studies and exploring different career paths. I saw that you work in [field] and would love to hear more about your journey. Would you be open to a quick 20-minute chat? I’m not job-hunting - just trying to learn from people with real experience. Thank you so much in advance!
Best, Lena
She sent it. He replied the same day: “Sure! Happy to help. When works for you?”
She was stunned.
Step 4: Prepare a few questions
We came up with a handful of open-ended questions, like:
What do you actually do in a typical day?
What surprised you about your job when you first started?
What’s your favorite part and the hardest part of your job?
If you could go back in time, what advice would you give yourself?
Just having these questions in front of her helped her stay focused and less anxious.
Step 5: Have the conversation and keep it short
They talked for 25 minutes. It wasn’t awkward. It wasn’t scary. In fact, she came back to my office beaming.
"He said I reminded him of himself when he graduated. He even offered to connect me with someone at another NGO!"
That one conversation led to three more. And by the time Lena graduated, she’d built a tiny but meaningful network and had a much clearer idea of what to look for.
Why it’s worth it
If you’re neurodivergent, you need more information than a job description can give you. You need stories. You need clarity. You need human connection.
And informational interviews can give you exactly that.
No, they’re not always easy to initiate. But with support, a few templates, and a gentle push, they can help you discover work that truly fits who you are.
Like Lena, you don’t need to have it all figured out. You just need to be curious.
So take a breath, pick one person, and start there. You might be surprised by how generous people can be and how helpful these conversations are for your own journey.
And remember: you’re not bothering anyone. You’re inviting them to reflect on their own path. And maybe help someone else along the way.
