8 Tips for Working From Home with ADHD

Working from home will be the new normal at least for the next few weeks, so it is important to equip yourself with the necessary tools needed to stay focused, manage stress, perform well and manage a healthy work-life balance. 

Working from home could be a blessing for some suffering from ADHD as it helps them stay focused, away from all the distractions at work. However, it could also be stressful if you do not segregate work from your personal time and get overwhelmed by it. 

Here are a few tips to help you efficiently work from home:

 

1. Get organised

8 Tips for Working From Home with ADHD

Getting organised sets the tone for working from home. 

  • Organise your workstation – remember your work station is only for your work and remove all items that can cause distractions and lure your focus away from the tasks at hand. 
  • Organise your work supplies – filing systems, papers, stationery and make sure everything is exactly where you need. 
  • Organise your computer/ laptop – delete unwanted applications, keep your home screen clean and devoid of clutter to avoid diversions
  • Equip yourself with the right tools that you need to stay productive. Here is a list of productivity apps that can help you make your work from home more streamlined and organised – https://zapier.com/learn/remote-work/productivity-apps-remote-work/

 

2. Plan & prioritise

8 Tips for Working From Home with ADHD

For many, each day can come with its own surprises and challenges at work. To ensure you don’t get overwhelmed with tasks or deadlines, start planning ahead. Set a weekly schedule to list the top tasks that you wish to accomplish. Keep a daily planner to make a list of tasks and deliverables you plan to work on or complete that day. Make sure you prioritize the tasks and start working on tasks with higher priority first thing each day and work your way through the rest.

Refer to this great list of useful and easy to follow tips and techniques to prioritise your work:

https://www.thriveyard.com/20-tips-on-how-to-prioritize-work-and-meet-deadlines/

 

3. Fight hyperfocus

8 Tips for Working From Home with ADHD

Hyperfocus can be great to produce high-quality work that results from an unwavering focus on the task at hand. However, if left unchecked, you could end up spending hours working on a single task and miss out on all other activities or even essential tasks such as preparing a meal for yourself.

If you have the tendency to get hyper-focused on a particular task and lose track of time, make sure you set an alarm to let you know when you need to switch off from the task at hand and move on to the next. You could also request a friend or colleague to check in on you and help you breaking away from a particular task.

 

4. Keep track of time

8 Tips for Working From Home with ADHD

Define clear timelines for each task and try adhering to it as much as possible. Of course, it is understandable that some tasks may stretch beyond your planned timelines, but as far as possible plan and estimate specific time duration for every task to be completed each day. Sticking to a strict schedule can help you stay focused and perform optimally.

 

5. Do not overcommit

8 Tips for Working From Home with ADHD

This is probably good advice to follow anytime, whether you are working from home or otherwise. However, especially in the case of working from home, it is important to stay aware of the responsibilities that you can take on and deliver. Overcommitting can add too much stress and cause your anxiety levels to go up, affecting your ability to focus and deliver good quality work.

 

6. Share your workload

8 Tips for Working From Home with ADHD

As someone with ADHD, to be a good performer at work it is vital to understand your strengths and weaknesses. If you find yourself struggling with certain tasks, it can cause you to get distressed and affect your overall performance as well as significantly increase your stress levels. Ask your colleague to help you or delegate to your subordinate or speak to your manager if you feel that you need assistance with certain tasks or tasks.

 

7. Regulate your energy level

8 Tips for Working From Home with ADHD

Staying cooped at home and working long hours can take a toll on your body. Follow health habits like regular exercising, eating healthy food, a quick meditation session before you start your work, and a relaxation exercise once you log off. Remember you don’t have to do an hour-long workout session, but it is important to squeeze in a few minutes every day. You can get inspirations on quick and easy to do exercise routine here- https://www.heart.co.uk/lifestyle/exercise-working-from-home-without-gym/

 

8. Set clear boundaries

8 Tips for Working From Home with ADHD

Set clear boundaries between your personal and professional zones and do not let them overlap. Stick to fixed hours of work and get your family to support you by respecting your working time by not disturbing you. Stay away from other distractions such as Netflix or Social media to have a productive workday.

If you suffer from severe ADHD symptoms, speak to Psymplicity today. We are Anxiety specialists in London and now offer online appointments to help patients during this crisis.