How to Work From Home With ADHD
Or, Squirrel!
The picture above is of a squirrel. Those of you who, like me, are diagnosed with ADHD will probably understand why I chose it as the mascot for this story. Attention-Deficit Hyperactivity Disorder (ADHD) presents a unique challenge to a situation that is difficult enough on its own.
This story will walk through some challenges and differences of working remotely as opposed to in an office. I accepted a role in technical sales in 2015, which allowed me to work from home indefinitely. COVID created opportunities for many individuals to work remotely as well.
I have worked in technical roles for 20+ years. Geeks like myself are huge proponents of using technology to enhance our natural ability to organize and be motivated. However, technology can also get in the way.
When you have ADHD, you are already prone to easy distractions, so how do you make this life work? Some workers have family at home during the day as well. That is certainly distracting.
Skip to the next section if you are well educated on ADHD.
What is ADHD?
“Adult attention-deficit/hyperactivity disorder (ADHD) is a mental health disorder that includes a combination of persistent problems, such as difficulty paying attention, hyperactivity and impulsive behavior. Adult ADHD can lead to unstable relationships, poor work or school performance, low self-esteem, and other problems.” — Mayo Clinic
How does ADHD make working from home more difficult? The structure provided by an office environment helps to combat the problems with attention and hyperactivity. Peer pressure tends to lessen impulsive behavior.
Those may be bold statements, but they ring true for me. Knowing there are people in the office who are watching (and measuring) me, helps me to fight my impulses to play with my phone, doom scroll, or become a chatty Kathy.
Office environments provide an innate structure. Employees have desks which are typically assigned. Offices have social rules or norms, such as talking quietly in work areas.
This structure and the associated societal customs are nonexistent in most home offices. It takes intentionality to incorporate these disciplines at home.
Let’s talk about some ways you can make working from home more manageable and successful while coping with ADHD symptoms.
Structure your schedule
ADHD presents challenges with attention and impulsivity. Self-control does not come as easily to those diagnosed with it. When self-control is lacking, one must build external controls in order to be successful.
Your schedule will surely be one of the most difficult aspects of your remote job that you have to contend with. You are not only interacting with coworkers, but you also have to handle distractions at home. You might have loved ones or pets that need your care and attention.
It might seem rude to set boundaries and wall off time from your loved ones in order to accomplish work. This is especially true if the experience is new for the family and they are excited to have access to you during the workday. Balance is possible.
Use your calendar to schedule breaks into your day. Explain that while you are more easily accessible to them, you have become somewhat invisible to your employer. Your productivity is critical to securing perpetuity of remote work.
There are many apps that created to assist with managing your schedule. Some of them incorporate AI to intelligently map out the hours for you.
These are not affiliate links. I am not paid for representation of any company as of the writing of this article.
It might also be helpful to set working hours, if your job allows this flexibility. I choose not to answer my phone after 5 PM most days. It is not a hard rule, but I usually stick to it.
Schedules allow you to be intentional about your day. You might want to find a digital or paper planner if you are interested in more than just the hours and days. You might have projects or tasks that are also important for you to track.
Remove distractions
Be careful when you reach for that digital calendar that you don’t get distracted by the social media notification badges. I’m so disorganized that seeing the number 100 over my Facebook icon really doesn’t bother me. That tablet you purchased to help with work can become a major distraction if you are not careful.
IOS and Android devices both offer mechanisms to secure focused time. Use these features to your advantage. If you simply cannot be trusted to use your mobile devices efficiently, buy something like this:
My phone is admittedly one of my biggest distractions during the day. I find another challenge to be windows. Yes, I said windows.
I worked for years as a government contractor in buildings without windows. Most things inside are distracting as well, but a window to the world outside is sure to set my imagination on fire.
You could write a novel with the volume of thoughts I would have in just an hour looking outside.
I choose to keep the windows closed in my home office most days, especially when I have important tasks with tight deadlines. You will need to determine what your typical distractions are and look for ways to limit their impact.
Ask for help
If you are lucky enough to live with family and work remotely, ask for assistance in keeping to your schedule. My wife is happy to remind me to get back to what I was doing. I ask her to keep me in line if I am having a hard time focusing.
You might also consider speaking with your manager about your ADHD challenges. Many people are concerned that their boss will view them differently if they inform them. You cannot control anyone else’s reaction. However, no one can assist if you don’t give them the opportunity.
Many larger companies now have entire teams dedicated to providing assistance with ergonomics. Employee resource groups have been standing up across the workforce covering topics like neurodivergence. Join them and see what help is available for other employees like yourself.
To get help, you have to ask for help. I have a lot of pride, so this one is very difficult for me. Difficult or not, it is true. You have to consider the fact that your employer wants you to be productive. If they are made aware of a challenge to your effectiveness, they can offer to support you.
I’m not going to lie. Working from home is easy, but being a successful remote worker is not.
Conclusion
Working from home can be rewarding and freeing for any individual. Do not let your ADHD symptoms keep you from experiencing that truth. Arm yourself appropriately to provide the structure and rigor your particular circumstances require.
It is also important to remember that ADHD symptoms can be valuable traits for workers, both in and out of the office. Impulsivity has driven many an entrepreneur to the top. Those daydreams during inattentive moments have given rise to some great inventions.
ADHD can be your curse or your catalyst. You decide. Build the structure you need. Remove distractions. Ask for help if you need it.
