Tips for Working from Home with ADHD
Due to the COVID-19 pandemic, many companies have adopted work-from-home policies, allowing employees the flexibility to work remotely. While the country has made progress toward returning to normal, many will still have the option to work. According to a 2020 study on organizations and their remote work policies, more than 16 percent of employees responded that they will stay remote even once the pandemic is over. While this is welcome news for many, it presents unique challenges for those living with ADHD. Let’s discuss a few effective strategies for making remote work productive and enjoyable!
Embrace Your To-Do List
A to-do list takes on a whole new level of importance when you’re working from home. Normally, co-workers and supervisors could keep you on track and motivated throughout the day. As you work from home, it falls on you to make sure tasks get done in a timely manner. It can be difficult to stay organized with ADHD, so it’s vital that you create a detailed to-do list and stick to it. You may opt for a daily planner, desk calendar, mobile app, or simply a Microsoft Word document. Start out by generating a complete list of your projects and their due dates. Next, use this list to create daily, weekly, and monthly to-do lists. Take the time to plan out your upcoming tasks and make note of any important deadlines. You’ll feel calmer and more confident in your ability to get everything done.
Maintain A Status Quo
When working from home, it can be tempting to abandon your typical routine and stay in comfortable clothes all day. Ensure a productive and balanced work day by maintaining a regular schedule and dressing for success. Begin your workday at the same time each morning. Since you’re not in the office, feel free to start a little earlier or later in the day. Some people work better in the early hours of the morning, while others do their best work in the evenings. You should also stop working around the same time each day. This will help you establish a clear distinction between your work and home life.
Secondly, you should dress as if you were going to the office. If you normally wear slacks and a button-down, do the same while at home. On the other hand, if you work in a casual office and usually wear leggings and a tank top, that works, too. Following your company’s regular dress code will help you get in the right mindset for work. Additionally, it will ensure that you’re ready to jump into a Zoom call at the last minute.
Use The Buddy System
One of the hardest parts of working remotely is being alone all day. Even if you have frequent Zoom meetings with your co-workers and clients, you can start to feel lonely pretty quickly. A great way to combat this feeling of isolation is to buddy up with one of your colleagues and have daily check-ins with them. Together, you can discuss your to-do lists and help each other prioritize projects. Not only will this keep you feeling energized and engaged with your virtual office, but it will also help you keep tabs on your work and deadlines, so you don’t fall behind.
In This Together
While the pandemic has forced many to work from home for over a year, it can still be incredibly overwhelming and frustrating. However, we’re all in this tough situation together, and we’ll get through it! Don’t be afraid to make mistakes, ask for help and try out new techniques.
If you believe you may have ADHD and would like to start creating a plan, you can use our online platform, available 24/7, to receive an evaluation for yourself or your child. Our assessment also includes screening for anxiety and depression, all provided by a doctorate-level psychologist, so that you can begin working on treatment with your doctor immediately.