ADHD and Zoom Meetings: Challenges and Opportunities For Remote Workers
If you find yourself struggling with ADHD while navigating the world of Zoom meetings, know that you are not alone. As remote work becomes increasingly common, Zoom meetings have become a vital part of our professional lives. However, for those of us with ADHD, these virtual gatherings can present a unique set of challenges.
Personally, regardless of the format, I dislike meetings, but they are a necessary evil most of the time. Despite my general dislike, I do prefer Zoom meetings over in person ones.
The Challenges of ADHD in Zoom Meetings
One of the most prevalent challenges those of us with ADHD face during Zoom meetings is the omnipresent distractions of the digital world. From incoming emails and notifications to the temptation of opening multiple tabs, staying focused and attentive can be a real struggle. I also know I’m not the only one guilty of having a side conversation with one of the other people present in a meeting.
Remote work often requires managing your own schedule, which can be challenging for individuals with ADHD. Juggling back-to-back Zoom meetings while staying organized and on track can feel overwhelming. Back to back meetings in person or online can be exhausting.
Having completed the last year and a half of my undergrad through COVID and working in remote positions, I have spent more than one day in back to back Zoom calls. This issue connects to that of staying focused as it can be so tempting to work on other tasks while in a Zoom meeting so you don’t fall behind.
Strategies To Overcome These Challenges
Create a designated workspace that is free from distractions. Close unnecessary tabs, silence notifications, and consider using website blockers to limit access to time-sucking websites during meetings. I also find that taking notes by hand during a meeting helps me to stay focused. Note taking is also a discreet way to redirect restless energy.
Enable the "Gallery View" in Zoom to see all participants at once. This can help you stay engaged and focused by making the meeting feel more interactive. It may also be a good idea to turn off your own camera when you can.
Turning off your camera will keep you from getting distracted over worries about how you look on screen. This will also allow for you to spend less effort on masking when you don’t have to worry about others seeing facial expressions or stimming.
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Embracing Opportunities
Remote work can provide an opportunity to structure your workday in a way that suits your ADHD needs. If you can, try experimenting with different schedules to find what works best for you. You should also be sure to have breaks between Zoom meetings to recharge and refocus. Incorporating physical activity or mindfulness practices can also boost your focus and overall well-being.
Zoom offers various features to aid productivity. Make use of the chat feature to ask questions or contribute ideas during the meeting. Recording meetings also allows you to revisit important details and ensure you haven't missed anything. Consider using productivity apps or project management tools to stay organized and manage your tasks.
Be sure to prioritize your wellbeing. Give yourself permission to take short breaks between meetings to recharge. Use this time to stretch, practice deep breathing exercises, or engage in activities that help you relax and refocus. Meditation, mindfulness apps, or guided breathing exercises can help calm your mind and improve focus.
While ADHD may present unique challenges in the world of Zoom meetings, remote work also offers exciting opportunities for those of us with ADHD to thrive. By implementing strategies to minimize distractions, actively engage, and leverage the flexibility and technology available, you can navigate the challenges and make the most of your remote work experience.
Remember that everyone's journey is different, so don't be afraid to experiment and find what works best for you.
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Meet The Writer!
Hi! I’m Madeline Jefferson. I am a freelance writer, editor, and designer who has a wide breadth of experience and knowledge on many subjects including: fiction writing, religion, law, politics, history, literature, chronic illness, and mental health. I have a B.A. in Religion and Middle Eastern Studies from Washington and Lee University. As a freelancer I offer services such as: blog writing, copywriting, ghostwriting, manuscript editing, and print and digital design. You can find me on: LinkedIn; Twitter, Instagram; and on my website: https://www.madelinejefferson.com
