Remote Working Tips for Adults with ADHD

Mar 06Living with ADHD has been described as having multiple TVs on or movies playing at the same time. Your focus jumps from one to another rapidly. It can feel uncontrollable, frustrating, and disheartening. Often viewed as a child’s concern, adults with ADHD also find themselves feeling alone.

For the millions of adults who struggle with this, work can be a difficult experience. Bosses and managers often don’t understand what ADHD is like. Most companies are not set up to provide support for adults who struggle with focus. They may even face negative consequences from their supervisors because of their distractibility.

An advantage of our modern era is the ability to work remotely. Some folks with ADHD find working remotely to be a huge help. Others find the structure of working in an office to be helpful and remote work a challenge.

In this article, we’re going to offer some tips for those with ADHD who work remotely either full-time or part-time. Hopefully, these will help those for whom remote work is difficult and encourage increased productivity for those who thrive working at home.

Remote working tips for adults with ADHD

Remember, there is a broad spectrum to how ADHD presents itself. This article contains a broad spectrum of things to try. Give each one a try for several weeks. Some are habit changes, others are environmental. Don’t try something for a day or two, declare it doesn’t work, and give up.

Our brains take time to adapt to new things. Forty days to six weeks tend to be the ideal amount of time to try something out. See how it helps. Then either keep it and try adding on something new or drop it and try what’s next on the list. Some of these can also be implemented in the office or workplace.

Consider your workstation

The environment in which you work can make a significant difference. If you’re working in the living room, there are naturally going to be a lot more distractions than if you can work in a separate room. If it’s not possible to have an entirely separate work area, then put up a curtain or temporary wall to partition off your workstation.

Avoid distractions around your workstation. Many folks like to put decorations, toys, photos, etc., on their desk. These can be incredibly distracting for the ADHD brain. Have a clear workstation. A plant can serve as a nice decoration, but it’s best not to have much else around. Some folks like to burn candles or put oils in an essential oil diffuser.

If you can avoid it, don’t sit down! A standing desk has a lot of advantages to the body and health. It can also help your focus. You can stand in different poses, move your legs, or even jog in place. For those who work from a laptop, getting an external mouse and keyboard can help make your setup more ergonomic.

Chiropractors are usually willing to help you with tips on setting up a standing desk. If you must sit, consider a wobble chair or balance ball. You may want to alternate between sitting and standing for part of the day. Sitting in a standard desk chair will not give your brain the diversity and change it so desperately needs.

Try to set up your workstation where there is a lot of natural light. This can help your eyes, keep your circadian rhythm balanced, and reduce fatigue. Consider if it’s distracting to be where you can see out the window, however.

Some folks find they get too distracted by what is happening outside, especially if they’re in the city or on a busy street. It may be best to set up so that the window is behind you or off to your side, just out of your peripheral vision.

Have a ritual for standing work

There are major advantages for our brains in having a commute to work. It provides us with mental time to transition from one activity to the next. Working remotely doesn’t provide that. The few steps we take from the breakfast table to our workstation are not enough for our minds to transition over to the next activity. This can lead to a lot of frustration and increased distractibility.

Establish a ritual for beginning your work. Some folks get dressed in their “normal” work clothes even though they could technically stay in PJs all day. This signals the brain to be more productive. Others find they like to go for a walk before beginning work.

While others find that it helps if they fully put away their workstation every night and set it up again every day. You could even do all three of these things. Or light your candle, pull out your work to-do list, and turn on a specific working music playlist.

Whatever you choose, select something to do that will tell your brain, “even though I’m at home, it’s time to work.” The ability to work remotely can be nice. It can also be a difficult and confusing transition! If you can start work, have lunch, and end work at the same time each day. This will also help with consistency and transition in your mind.

Use the Pomodoro method

Pomodoro is the Italian word for tomato. You may also hear this called the “tomato timer” method (think about those old-fashioned tomato-shaped kitchen timers). In this method, you set a timer for twenty-five minutes to work on a single task during that time.

When the timer goes off, you stop whatever you’re doing and take a five-minute break. After five cycles, you give yourself a longer break. If you finish your task before the timer goes off, you can either have free time for the rest of the cycle or move on to the next task.

This method works well because it doesn’t require a long amount of focusing on something. You get decent breaks, which can help the ADHD mind to curb some of the “chatter.” If you work on the computer, make sure your break times are screen-free; this is also helpful. Try to do something physical during your longer breaks. The shorter breaks can even be quick stretch breaks. Avoid the temptation to grab snacks on every break!

Survive phone and video calls

If phone or video calls are part of your workday, put together a focus kit. Get a bag, basket, or box to put “fidget” items in. Keep it near your workstation but not in direct eyesight. Set it by the phone or under your desk. Put your notebook in there that you use for taking notes as well as your favorite writing materials.

Ideas to add to your “focus kit” include putty or clay, a few building blocks, knitting or crochet projects, a stress ball, lotion or coconut oil, or any other favorite “fidget” item. Folks are often much more productive and able to focus when they have something to do with their hands. You can also pull these items out during your Pomodoro breaks as something different to do with your body for a while.

Join a virtual office

Virtual offices occur via Zoom or Facebook video. Usually, there’s no talking allowed. It’s folks who all log on to work “together.” While this might seem a bit strange at first, many people find them to be great accountability and productivity tools.

Think of it like going to the coffee shop to work. You’re quiet and working and grateful to not be alone. You may even wish to put one together with friends or coworkers. Some people aim their camera at their computer, so if someone else finds them browsing social media instead of working, they can offer a gentle nudge to get back to work.

Christian Counseling for Adults with ADHD

For additional support for adults with ADHD, contact our office at California Christian Counseling to find a faith-based therapist in your area. We would be happy to help you learn how to manage your symptoms of ADHD as you work remotely.