Working from home with ADHD can be a blessing and a curse. While it allows you to create your own schedule and enjoy flexibility, it can also be harder to focus, increase overwhelm, and boost anxiety. It’s crucial to create a WFH routine that works with your natural flow of energy. You’ll also want to set up a work space to keep distractions at a minimum, get dressed for work, and add physical activity into your day. Take a look at our best tips to stay focused while working from home with ADHD.
11 Tips to Stay Focused While Working From Home with ADHD
1. Set Up a Dedicated Workspace
If you have an extra room in your home, it’s helpful to have a dedicated office space to work from each day. Make sure it’s free of a TV and separate from any other hobbies and activities. It should include only items you need to work (a desk, laptop, lamp, etc.). Keep it simple, clean and uncluttered so it’s as distraction-free as possible.
2. Eat a Protein Rich Breakfast
Start your day with a protein-rich breakfast each morning to improve focus and concentration and help keep you full. Protein helps stabilize blood sugar levels, preventing energy crashes that can lead to difficulty concentrating, and when you’re full and satisfied, it reduces food cravings that can also be distracting. Eggs, Greek yogurt, cottage cheese, smoked salmon, and beans are all great sources of protein to add to your breakfast.
3. Create a Daily Schedule
Set a start and end time for your work day and try your best to work within your set work hours. Even if you’re in charge of your own schedule, get yourself ready on time and don’t get into the habit of being late. This will keep your routine predictable, which can boost your productivity and focus. A structured schedule allows you to plan your day in advance, helping you meet deadlines and improve time management.
4. Keep a To Do List
Whether you prefer pen and paper or an app, write everything down that you need to do for the day. Daily to-do lists help keep you organized and focused and reduce stress. Consider having a long list to keep track of long-term projects that are coming up, as well as a short list to keep track of high priority tasks you need to finish that day. Anything you don’t get done gets put on the list for the next day so you know exactly what you need to do going into it.
5. Get Dressed for Work
Although it can be tempting to stay in your pyjamas all day, push yourself to get dressed and ready for work each morning. This habit will boost your productivity and focus as well as your confidence. It helps you feel better prepared for the day ahead, getting yourself into a productive mindset. It also makes it easier to use your lunch and break periods more effectively. You’re more likely to run out to do groceries or an errand if you already look put together.
6. Add Physical Activity to Your Day
Regular exercise is super important if you have ADHD. It improves focus, reduces anxiety and helps boost your dopamine levels (which are lower in ADHD brains). Plan to do some sort of workout at least 3-4 days a week, and schedule daily breaks for movement, even if it’s a short walk around your neighbourhood. You can also book walking meetings with co-workers and clients when it makes sense.
7. Don’t Eat at Your Desk
While it may seem convenient to eat lunch at your desk if you work from home, doing so can impact your focus, increase calorie intake and perpetuate sedentary behaviours. Instead, schedule a dedicated time for your lunch each day and change up your environment to separate work and leisure. Perhaps some days you’ll make lunch and eat at the kitchen island, other days you may go out to eat at your neighbourhood cafe, and when it’s nice out, take lunch in your backyard.
8. Minimize Distractions
ADHD minds tend to wander and are easily distracted due to issues with executive functioning. It’s important to minimize distractions in your workspace as much as possible. Use website and app blockers on your laptop during work hours, place your phone in another room, and when thoughts pull your attention away, write them down to get them off your mind.
9. Try Working From a Quiet Coffee Shop
One day a week, for a change of scenery, try working from a quiet coffee shop. It can be helpful to see other people working and being productive, and it can also offer a dopamine hit that helps you get more done. There are usually way more distractions at home (laundry, cleaning, snacking, etc.) so working outside of the house from time to time can be really beneficial.
10. Create a Physical Transition from Work to Home Mode
If you have trouble shutting off after work and transitioning to home/leisure mode, try creating a physical transition. This could be taking a shower, going for a walk or workout class, or or even simply changing from your work clothes into something more comfortable. You can also create routines that signal the shift. This could include closing your laptop, making a cup of tea and playing your favourite podcast while you get dinner ready.
11. Take Regular Breaks
Regular breaks allow the brain to rest and recharge, which can improve focus and productivity. The Pomodoro technique is helpful for many people with ADHD. It involves breaking down your work into focused intervals, typically 25 minutes, followed by short 5 minute breaks. After 4 work intervals, you can take a longer break of 15-30 minutes. This technique can help you maintain focus and resist impulses, as well as get started on tasks more easily.
If you work from home with ADHD, we hope you find these tips helpful for focus, concentration and productivity.
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