Hey, there fellow ADHD warriors! Are you tired of feeling like your workspace is constantly working against you? Well, have no fear! I’m here to share some ADHD work tips and tricks I’ve found that have helped me and will hopefully help you stay focused and on task. Whether you’re working from the comfort of your own home or braving the office, it’s important to create a space that supports your unique needs in order to stay productive and on task. So, let’s get ready to say goodbye to distractions and hello to a workspace that has made me want to jump for joy (or at least, sit down and get some work done).
Step One: Remove Distractions
Are you tired of feeling like your workspace is a hot mess and your brain is scattered like confetti? First things first, let’s clear out all the things that don’t belong and make room for the things that do. Trust me, less is definitely more when it comes to a clutter-free workspace. Now for the fun part, add some love to your workspace by surrounding yourself with things you love! Mine are plants, trust me it’s like having little green friends to keep you company. Lastly, let’s talk about lighting, natural light is like a magic potion for focus. Make sure to place your desk in front of a window (or get a happy light if you’re in a windowless space) and let the sunshine in.
Step Two: Put Everything You Need In Arm’s Reach
If you are tired of feeling like you’re in a constant game of “Where’s Waldo” trying to find the things you need to get your work done, it’s time to put an end to that madness! Make sure everything you need is within arm’s reach. This is important because we all know that once you get up from your desk, distractions are bound to happen. One minute you’re on your way to grab a kleenex and the next thing you know, you’re vacuuming the stairs (been there, done that).
To avoid interruptions, make sure you have all the essentials within easy reach. Some things that might come in handy for you are notebooks, pens, highlighters, chargers, a water tumbler, planners, tissue, snacks, hair ties/clips, hand lotion, screen cleaner, nail clippers/file, and lip balm. With all of these things at your fingertips, you’ll be able to stay focused and on task
Step Three: Get Organized
Make sure everything has a home, it sounds simple enough but it can be a tough one to master. Trust me, I’ve been there, digging through a pile of pens trying to find the one I need. But once you create a space for everything, it makes life so much easier. Pens go here, hand lotion has a spot, you get the picture. It not only makes it easier for you to find what you need but it also helps with keeping your workspace clean and tidy. Pro tip: don’t put anything you need frequently in a bin with a lid as it will discourage you from ever reaching for that item hindering your productivity.
Step Four: Tackle ADHD Object Permanence
Take control of your to-do list and stay on top of things. The old adage “out of sight, out of mind” applies here. Make sure the things that you need to remember and see are visible. For example, keep your weekly to-do list where you can glance at it and see what’s coming up (I have mine set on acrylic shelves that I mounted on the wall with these hooks.) You don’t want this list to be hidden away in a drawer or covered by something else. It needs to always be open and on your desk, so you can keep an eye on it.
Post-it notes work great as reminders for me! I recommend stocking up on cute ones that you’ll like to look at. Write down your reminders and put them in a certain spot, always. This way you’ll never forget the important things and you’ll be able to tackle your to-do list with ease!
Step Five: Brain Dump Notebooks
I am working on mastering the art of the “brain dump.” This simple technique is an ADHD work tip that can be a saving grace, especially when my mind is feeling cluttered and over-stuffed. The trick is to have a designated notebook (or several) where you can freely dump all your thoughts, ideas, and to-dos. It’s important to have a specific notebook for this purpose, not random post-it notes or scraps of paper. I personally have about five of them.
The key is to only use the first page of the notebook for a brain dump, and then reference and categorize the information when you sit down to work. Once you’ve gone through the information and added it to your to-do list, you can then toss the page. This way, you’ll be able to clear your mind, focus on the task at hand, and stay on top of things.
Step Six: Create an ADHD-Friendly Workflow
Focus on creating a workflow that works for you. I have never done well with routines and found them to be overwhelming, especially if they had too many steps. So, keep it simple. When you sit at your desk in the morning, try to establish a simple workflow that doesn’t overwhelm your ADHD brain.
Here’s an example of my morning routine:
- Set my coffee on my coffee warmer (which turns on and off automatically). It’s a small treat that I didn’t know I needed, and it also keeps me from misplacing my coffee cup all over the house.
- Fill up my water mug. I’ve recently quit drinking soda and found that I drink so much more water now. I think it really helps my brain!
- Turn on my diffuser. Some research shows that lighting a candle or diffusing a scent (I use this one) when it’s time to work can help your brain realize “it’s time to focus.”
- Spend five minutes in self-reflection by writing in my journal.
- Take my vitamins. I keep them visible and easy to reach each morning and take them before I turn on my computer.
- Turn on my work playlist. Having music going helps me remove distractions. Sometimes I just play brown noise, which is so soothing to my brain.
- Once I’m in work mode, I start my day by brain dumping and looking through everything in my brain and putting it into categories: today (things I have to get done by EOD), tomorrow (things that can wait until tomorrow but need to be done soon), and this week (things I would like to do but can wait a while). Once I have my list for the day, I use my handy desk timer to assign a time frame and work on each one, allowing myself a certain time to complete it. This helps me with hyper-focusing on one thing all day long. Ugh, the hyper-focus is so real sometimes!
- A bonus tip that helps me is making my workspace cozy with my squishy footstool and a super cozy chair that is supportive and I can sit crisscross apple sauce in! I also recommend a blanket or cozy sweater. I always had one by me even when I worked in the office. This blanket is so similar to Barefoot Dreams but a fraction of the price, and I have a code (20TARYN)!
Remember, the key is to find a workflow and space design that works for you, and that doesn’t overwhelm you. Experiment and don’t be afraid to change it. While these ADHD work tips have helped me, you’ll find a routine that you can stick to and that will help you be more productive. If there are any tips you have found that have helped you conquer ADHD while working that I didn’t list above, let me know!
