Published on 25th April 2024.
Are you surrounded by half-finished admin and messy clutter? Always multi-tasking but never getting anything done? For those of us living with ADHD, keeping focused can be a real challenge.
It can feel downright impossible to do the simplest task when your brain wanders to something more distracting or interesting, especially when you’re trying to work from home.
But don’t worry, help is here. In this blog post, we’ll be sharing ten actionable - and realistic! - tips to help you stay focused while working from home. So let’s dive in!
How to Focus While Working From Home with ADHD
1. Routine, routine, routine
ADHDers do well with routine, even though it can be tempting to seek out novelty. Time-block your day and try to get up and go to sleep at roughly the same time every day. Allocate time slots for specific work projects and admin, and try to batch tasks together by subject, such as clearing a full afternoon for your work calls or setting aside an hour to answer emails. Stick to your routine as much as possible. Having a predictable schedule helps train your brain to get into ‘focus mode’ during work hours and stay on task.
2. Take a minute to set specific goals
At the start of each day, take a few moments to clarify your goals for the day to keep your focus on what matters. Close your eyes and think through your day and what you want to achieve. You can also do this at night and think through the following day, as you get ready for bed.
It might sound a bit more ‘out there’ than some of our other tips but visualising and being intentional can be super useful for people with focus issues.
3. Set a Timer
It’s an oldie but a good one! The Pomodoro Technique is popular for a reason. Grab your favourite tomato timer (your mobile will do too!) and get working to the clock. You can gameify your activities by seeing how much work you can complete in 25 minutes. Take a couple minutes’ break after each session.
Experiment to see what time length works best for you. Some people find 40 minute chunks works better than 25, for example.
4. Use Distraction Blockers on Your Phone
Distracting sites and apps can easily derail your focus, especially on your mobile. Install an app that allows you to block or limit access to these time-suckers. Set limits for specific online activities to prevent excessive browsing. Forest App is one of our favourites and is available here. By removing potential distractions, you can create a more conducive environment for concentration and productivity.
5. Switch Web Browser
This is a big one. A cluttered online environment can contribute to mental clutter and distract you from focusing on your work and life admin. ADHDers often leave tabs open as visual reminders and then get lost in a sea of Chrome tabs later in the day.
That’s why we recommend switching to Horse Browser, which replaces tabs with a feature called Trails. Every time you click on a link, a new nested page opens on the Trail, merging tabs, bookmarks and history into one minimalist, easy-to-read vertical layout. You’ll never get lost in tab clutter again. Context switching becomes so much easier and you’ll always understand exactly how you got to a particular website. Horse Browser is available here.
6. Adjust Your Sensory Input
Living with ADHD often means you’re stuck in a state of either underwhelm or overwhelm. When you’re trying to focus, try different tactics to find the right level of sensory input. Try noise cancelling headphones, like Loop Earplugs, or listening to brown noise. If you need some more stimulation, choose extra energetic music.
Wear clothes that are comfortable and de-clutter your work space environment. Try to make your surroundings as focus-friendly as possible.
7. Check-in Alarms
We’re used to setting alarms for events and tasks but we’re going to recommend a lesser known trick. Try setting check-in alarms throughout the day. These alarms remind you to check that you are focusing on the right task at the right time. Getting sidetracked is a huge issue with ADHD and these alarms can give you vital nudges to stay on track.
8. Change Up Your Environment
Allow yourself to take regular breaks to prevent mental fatigue and maintain overall focus. Get away from your desk and get outside (bonus points, for getting in some exercise at the same time). Use these moments to clear your mind and rejuvenate, so you can return to your tasks with renewed energy and concentration.
If you find yourself getting distracted WFH, also consider working from a new environment. Check out that a coffee shop, co-work or go to your local library. Libraries are great choices if you struggle with sensory overwhelm. Or you could even just re-arrange your space to create a new vibe!
9. Body-doubling
Body-doubling can be super helpful when you’re struggling with focus issues. By pairing up with someone, who’s also working on specific tasks or sorting admin at the same time, you can keep each other accountable and feel the motivation of seeing someone else tackling their tasks.
Try body-doubling in person or virtually over a video call with a friend or colleague. There are also some great body-doubling apps out there, such as Dubbii, Flown, and Deepwrk.
10. Evening Wind Down
Time to get your beauty sleep! Don’t work late into the evenings. You need your rest. Set multiple timers. One that starts a wind down, an hour before you’re scheduled to stop work. Another to tell you to stop working and a third for bed time. Multiple alarms can really help transition between tasks.
We also recommend that you use some sort of ‘pivot’ moment to help you transition towards rest and relaxation. Go for a walk or change into relaxing clothes at the end of the work day to signal to your brain that you’ll be transitioning towards leisure time and sleep.
In Conclusion
Everyone's brain works slightly differently, so it's important to find strategies that work for you. Experiment with these tips and adjust them to your needs so that you develop a personalised approach to staying focused while working from home.
Don’t forget to celebrate your wins along the way!
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