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Tips for Managing ADHD while Working from Home

Managing_ADHD Tips for Managing ADHD while Working from Home  - Play Attention - turn your ADHD into Superpowers | Play Attention - turn your ADHD into Superpowers

Working from home due to the pandemic has now become the norm. Many companies are finding their employees are more productive working from home. However, if you have ADHD, working from home can be challenging. Home often has more distractions than a traditional work environment.

Play Attention just completed a webinar series on Cultivating Positive Transformation.  This recorded webinar series can provide you with tips and strategies to assist you while working at home with time management, behaviors, and executive function.

While office environments often have co-workers who want to chat or pop into your office or cubicle when you need to work, the home workspace may prove just as challenging if not more challenging simply because home also serves as your sanctuary; the place where you can play, sleep, relax, and sometimes even find romance. You may also have kids, cats, or dogs (or a possible combination of these). All of these things can serve to whisk you away from work and productivity.

Here are some simple tips:

  1. My space. Physically move away from distraction. If you are able, work from a room that doesn’t have entertainment such as a TV or game console.
  2. Stand up for your rights. Use a stand-up desk. The standup desk has reportedly improved the attention of some users. It also provides benefits by reducing the risks of sitting for prolonged periods.
  3. Clear clutter. Clutter is a personal choice. It’s a good habit to keep your desk clear of clutter that might distract you such as the snow globe you got from aunt Martha that makes you think of the vacation you took in Vermont 25 years ago.
  4. The Doctor is Out. When you need to work, have a sign on your door that says, “The Doctor is Out” when you need no distractions. You can flip it over the sign over to read, “The Doctor is In.” It’s less fun, but a do not disturb sign would work. Remember your pets cannot read, so account for them not coming into your workspace. The sign should work for your kids.
  5. Gilligan’s Island. The castaways didn’t fare well because they were always on their own. Don’t be Gilligan. Stay in touch with your boss or colleagues. Check in with them or have them check in with you at regularly scheduled times and days. Making yourself accountable usually makes you more productive.
  6. Slumber party. No, today isn’t a slumber party. It’s a work day. So, keep a regular work schedule, shower, and put on work clothes. Even though they’re comfy, don’t work in your pajamas.
  7. Yada, yada, yada. It’s distracting when you can hear your kids talking to their friends, you can hear their music, or when you can hear the TV on the floor below you. Try to use some white noise, possibly through headphones if you have them. This will often help reduce distractions.

    All of these are great tips, but they’ll only go so far. Real distraction is caused by weak executive function.

    Play Attention can develop a customized plan to help you improve executive function.  Improving executive function will lead you to job success whether it is at home or in the office.  

    ADHD is a journey. Let us help you discover your path towards success. Call 800-788-6786 to schedule your 1:1 consultation or click here to schedule online.