Working from home is a dream come true for many. No commute, flexible hours, and the ability to create your own workspace—what’s not to love? But for those of us with ADHD, working from home can also come with its own set of challenges. Between time blindness, distractions, and difficulty focusing, it can feel like an uphill battle just to get through the day.
In this guide, I’ll share some of the strategies, tips, and personal experiences that have helped me as an ADHD individual to stay productive, focused, and (mostly) balanced while working from home.
1. Setting Up Your Space: Creating a Distraction-Free Zone (As Much as Possible)
The first step to working effectively from home is to set up your workspace. Now, if you’re anything like me, clutter is your kryptonite. It doesn’t take much—a pile of mail, a misplaced coffee cup—and suddenly, your brain is off in 15 different directions.
What’s worked for me?
A dedicated, distraction-free workspace. That doesn’t mean it has to be perfectly tidy or minimalist, but keeping it functional is key. I set up my desk near a window for natural light and keep only the essentials within reach—laptop, notebook, and my ever-reliable noise-cancelling headphones.
2. Time Blindness and the Art of Structured Freedom
One of the biggest challenges for me working from home is time blindness. You start your day with good intentions, and suddenly it’s 6 PM, and you realize you haven’t eaten, called anyone back, or finished half of what you planned.
Solution? Structured freedom.
Rigid schedules don’t work for me, but some structure is necessary. I use the Pomodoro technique—25-minute work sessions with 5-minute breaks—because it lets me work in short bursts without feeling trapped by a schedule. I also set alarms on my phone to remind me when it’s time to shift gears or take a real break.
3. Using ADHD-Friendly Tools: From Alarms to Apps
Speaking of alarms, tools are your best friend when working from home with ADHD. If you’re not already using them, here’s a quick list of apps and tools that have saved me from spinning my wheels:
- Focusmate: Pairs you with an accountability partner for virtual co-working sessions.
- Todoist: A simple, list-making app where you can create subtasks to break down bigger projects.
- Forest: A focus app where you plant a virtual tree that grows as long as you stay focused. (Trust me, you’ll start caring about those trees)
I find that having these tools keeps me grounded and less likely to get distracted by, say, that weird crack in the wall I should fix someday.
4. Building Breaks into Your Routine: The Power of Pausing
One of the traps I fall into often is forgetting to take breaks. When you’re in a groove, it’s easy to think, “Just one more hour!” But without breaks, I end up burning out fast, which leads to a complete productivity crash.
Here’s what I do instead:
I’ve started scheduling mini-breaks throughout my day. Whether it’s a walk around the block or just stepping outside to breathe, these breaks give my brain the reset it needs. And yes, sometimes I take these breaks to rearrange my bookshelf (which is a break… I think?).
5. Prioritization: Tackling What Actually Needs to Get Done
With ADHD, everything can feel urgent, and it’s easy to get overwhelmed by the sheer number of tasks floating around in your head. It’s like trying to juggle 10 things when you only need to be juggling 2.
The trick? Prioritization.
I keep a whiteboard next to my desk where I list my top 3 tasks for the day. Just three. Anything more, and I risk going down a rabbit hole of distraction. By limiting myself to three key tasks, I can maintain focus without getting bogged down by less important stuff.
6. Managing Distractions: The War on Interruptions
Oh, distractions. Working from home means the doorbell rings, the laundry needs folding, or—my personal favourite—I suddenly need to reorganize my entire closet. ADHD makes these distractions feel even more urgent and hard to ignore.
How I combat this?
I set boundaries. For example, during work hours, my phone goes on Do Not Disturb mode, and I use apps like StayFocusd to block distracting websites. I also use headphones to drown out background noise and let anyone at home know that during work hours, I’m not available for spontaneous chats.
7. The Mental Health Check-In: Avoiding Burnout
Mental health is a big part of the working-from-home equation, especially with ADHD. When you’re always in the same space, it’s easy to lose track of your work-life balance, and burnout can creep up before you know it.
My approach? Regular check-ins.
I make a habit of checking in with myself at the end of each week. Did I take care of myself? Did I socialize at all, or was I locked into work? This kind of reflection helps me course-correct if I’m getting too absorbed in my work and reminds me to reach out to people when I need to.
8. Finding Motivation When You Don’t Feel Like It
We all have those days when motivation is nowhere to be found. Working from home means there’s no boss walking by to check on your progress, and on some days, that means it’s a struggle just to get started.
What helps?
On days like this, I use rewards to motivate myself. For example, I might promise myself a coffee break after completing a small task or give myself 10 minutes of guilt-free browsing once I check off a to-do item. Breaking tasks into tiny, manageable pieces makes them less intimidating and more likely to get done.
Conclusion: Embracing the Work-from-Home Journey
Working from home with ADHD can be a challenge, but it’s also an opportunity to find what works best for you. Whether it’s setting up your workspace, using tools to keep you on track, or building breaks into your day, the key is to be flexible with yourself and embrace the journey.
At the end of the day, the goal isn’t perfection—it’s progress. And that’s something worth celebrating.
What’s been your biggest challenge working from home with ADHD? Share your thoughts in the comments
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