Working from home can be both a blessing and a challenge for women with ADHD. While the flexibility is great, the lack of structure and potential distractions can make staying focused feel like an uphill battle. Over the years, I’ve found that a few tools and strategies can make all the difference in creating a productive and ADHD-friendly workspace.
Remote working with ADHD is one thing, but throw in a pair of mischievous degus, and you’ve got a whole new level of distraction. My two degus, Bubble and Squeak, are like tiny chaos machines—chewing on the bars of their cage, demanding pea flakes, and staging elaborate escape attempts just as I’m trying to focus. It’s a challenge to stay motivated and consistent when their antics are constantly pulling my attention. To manage, I’ve learned to structure my day with plenty of breaks (perfect for degus playtime), use noise-cancelling headphones to block out their cage-rattling symphonies, and remind myself that some interruptions are just part of the charm of working from home.
Here are my top tips to help you stay on track and thrive in your work-from-home environment.
1. Invest in a Standing Desk and Walking Pad
Sitting still for long periods can be torture for anyone with ADHD. A standing desk gives you the freedom to alternate between sitting and standing, which can help reduce restlessness and improve focus. Pairing it with a walking pad takes it to the next level, allowing you to move while you work. Gentle movement can help regulate energy levels and improve concentration—plus, it’s a great way to sneak in some exercise during the day.
Pro Tip: Start small if you’re new to using a walking pad. Try walking at a slow pace during calls or while answering emails. Gradually increase your usage as you get more comfortable.
2. Block Out Distractions with Noise-Cancelling Headphones
Noise can be a huge productivity killer, especially when you’re working from home and dealing with household sounds or neighborhood noise. Noise-cancelling headphones are a game-changer. Whether you’re listening to white noise, instrumental music, or nothing at all, these headphones can help create a focused bubble for your work.
Pro Tip: Experiment with different soundscapes to see what works best for you. Apps like Brain.fm or Noisli offer ADHD-friendly options designed to boost focus.
3. Use Phone Reminders to Stay on Schedule
Time management is one of the biggest challenges for women with ADHD. Phone reminders are your best friend here. Set alarms for everything from starting your workday to taking breaks, switching tasks, or wrapping up for the day. These gentle nudges can help you stay on track and reduce the risk of hyperfocus on one task at the expense of others.
Pro Tip: Label your reminders with action-oriented phrases like “Start project outline” or “15-minute stretch break” to make them more effective.
4. Create Visual Cues in Your Workspace
Visual cues can be incredibly helpful for keeping ADHD brains on task. Use sticky notes, whiteboards, or color-coded planners to map out your to-do list and priorities. Having these visual reminders in your line of sight can help combat forgetfulness and keep you focused on what’s important.
Pro Tip: Use a color-coding system to categorize tasks by urgency or type. For example, red for urgent tasks, blue for ongoing projects, and green for personal to-dos.
5. Break Tasks into Smaller Steps
Large tasks can feel overwhelming, leading to procrastination or paralysis. Breaking tasks into smaller, manageable steps can make them feel more approachable. For example, instead of “Write report,” your task list might look like:
- Research topic
- Create outline
- Write first draft
- Edit and proofread
Pro Tip: Reward yourself after completing each step to maintain motivation. Small treats like a favorite snack or a five-minute TikTok break can work wonders.
Bonus Tips for an ADHD-Friendly Workspace
- Keep Your Workspace Tidy: Clutter can be distracting, so take a few minutes each day to clear your desk. A minimalist setup can help reduce visual distractions.
- Prioritize Comfort: Invest in a comfortable chair, good lighting, and ergonomic accessories to make your workspace as inviting as possible.
- Set Boundaries: If you share your home with others, communicate your work hours and create signals (like a closed door or headphones) to let them know when you’re unavailable.
Working from home doesn’t have to be a struggle when you have the right tools and strategies in place. By incorporating standing desks, walking pads, noise-cancelling headphones, phone reminders, and visual cues, you can create a workspace that supports your ADHD brain and sets you up for success. Remember, it’s all about finding what works for you and being kind to yourself along the way.
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