ADHD/ADD And Remote Work: Most Effective Ways To Set Up A Routine And Office Space That Works For You
Since the pandemic, remote and hybrid work positions have become increasingly common. With this change it is essential to address the unique challenges faced by those of us with ADHD/ADD and how we can develop practical strategies for optimizing our productivity and well-being.
For some of us, a remote or hybrid position can create the freedom we need to thrive and work efficiently while others may find it difficult to stay on task without the accountability of being in a physical office.
Regardless of which you are, we are going to dive into some strategies and suggestions for how to set up a work from home routine and office space that suits your neurodivergent needs.
Creating An Effective Routine For Remote Work
Establishing a routine is crucial for thriving in a remote or hybrid work environment especially if you have ADHD/ADD. We’ve been hearing this for years so it feels redundant, but it’s the truth, routine is key! Even if you’re working from home, you should treat it with as much respect as going into the office. The only difference is that your office is down the hall rather than down the road.
Give yourself time to get ready in the morning. I know it can be tempting to set your alarm for 5 minutes before you have to clock in, but this will leave you feeling groggy and unprepared to face your day.
That first 30 minutes to an hour of your work day will then be less productive than if you got up a little earlier to get dressed, drink your coffee, and brush your teeth before facing the day. I won’t lie to you and say I’ve never done the roll out of bed and clock in routine, but the days that I did were never my most productive.
Set up a basic schedule for your work day. If you work asynchronously, pick a time that you want to be the start of your workday, then consider how the rest of your day should be laid out. When do you take lunch or any other breaks? When does your day end? Use this basic layout to block out times on your calendar so that you don’t schedule out your breaks.
Use lists or task managers to help keep track of your different tasks and their priorities. If you use Microsoft 360, take advantage of the features of Outlook and the Microsoft Planner to keep yourself organized and on task. When you first sit down for the day it can be helpful to list out all of the things you know need to be done that day and strike them off as you complete the task.
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Designing An ADHD/ADD-Friendly Home Office
Think about your experiences working in the office. Was it too noisy? Was the environment dull and boring? Your work from home office should be made into the ideal place for you to work.
Since you’re not in a controlled environment, you can do what you want. Use visually appealing decor that isn’t distracting but keeps you in a positive mood. Also, utilize your space by giving yourself visual cues and reminders for the tasks you have to get done such as sticky notes, whiteboards, cork boards, calendars, etc.
If music helps you focus, set up a speaker or invest in a nice pair of headphones, just be sure you can hear your phone if you need to! My work from home space includes an abundance of sticky notes, a large wall calendar, and a record player/speaker setup for music.
Navigating the world of remote and hybrid work as an individual with ADHD/ADD can present both opportunities and challenges. Ultimately, finding the right balance between structure and flexibility, as well as creating a workspace tailored to your neurodivergent needs, is key to optimizing productivity and well-being in a remote or hybrid work setting.
Embrace the freedom that comes with this new work environment, while implementing practical strategies to stay focused, organized, and motivated. With the right routine and an ADHD/ADD-friendly home office, you can thrive in your remote or hybrid work position.
Related:
Should I Tell A Potential Employer I'm Neurodivergent? It Depends, And Here's Why.
6 Insider Tips To Navigating The Workplace If You Have Social Anxiety
How to Coach an Employee with Anxiety: Strategies for Supporting Your Team
5 Ways ADD or ADHD Impacts A Job Seeker's Networking Strategy
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/.
