Do you have difficulty focusing on one task for an extended period? Diagnosed or not, you may have adult ADHD. Instead of letting being a remote worker with ADHD hold you back from making deadlines, good impressions, and promotions, learn how to adjust your remote work routine to help your mind focus.
The prefrontal cortex in people with attention deficit hyperactivity disorder (ADHD) receives fewer norepinephrine transmitters, affecting their ability to concentrate and make decisions. The exact amount of time for each adult is different, but some can only concentrate on a task for five to thirty minutes before getting distracted. After decades of research, studies show that ADHD is likely genetic.
An ADHD brain prefers short-term tasks followed by small rewards. Luckily, many remote workers with ADHD can continue to be productive by stepping out of the “normal” work routine and finding solutions that work for them.
Why Remote Workers With ADHD Have a More Difficult Time Than In-Office Workers
A 2023 Skynova survey showed that remote workers with ADHD found work 17% more challenging than in-office workers. They struggled primarily with focus, time management, boredom, forgetfulness, procrastination, and organization.
There are many more distractions at home than in the office–dirty dishes, unmade beds, food, children, etc. Taking a quick break to clear your head can lead to a spiral of distractions.
In the office, there are other people to hold you accountable. While they can’t control where your mind goes, you’ll likely be sat at your desk, encouraging you to focus on something work-related.
7 Ways To Stay On-Task As a Remote Worker With ADHD
1. Use the Buddy System
Find a coworker to work with virtually. Exchange a few messages with them in the morning and discuss your daily goals. Check-in with each other throughout the day. When you finish a task, let your buddy know. Celebrate small victories and keep each other accountable.
2. Create a Conducive Workspace
If possible, you’ll have a private office in your home where you can disconnect from household chores and distractions. Design and decorate your workspace for success. If your home office space is especially loud, you may want to invest in noise-canceling headphones.
3. Change Tasks, but Monotask
Dedicate your day to specific work tasks (be cautious not to put too much on your plate). If you have multiple small tasks, dedicate your day to X amount of small tasks. Work on one as long as you wish or until you feel your attention span slipping, and then switch to another. Give your current task all of your attention until you switch.
If you have one large task, break it into smaller pieces and celebrate each mini-task you finish.
4. Master Time Management
Everyone needs to conquer time management. There are many techniques, including the Pomodoro Technique, the Eisenhower Matrix, and time blocking. Experiment with a few of these methods and find the one that works best for you.
5. Stick to a Routine
A routine helps your mind switch from home/relaxation mode to work mode. Even though you may not have a set clock-in time or commute, it’s ideal to wake up at a specific time, shower, get dressed, and eat breakfast. Do your best to enter your workspace at the same time each day and don’t forget to take a lunch break.
Doing a specific activity when you finish work is helpful to signify to your brain that the workday is over. You can take a shower, go for a walk, meditate, play sports, etc.
6. Eliminate Distractions
It’s no surprise that distractions are an ADHD mind’s biggest enemy. Do your best to rid your mind and surroundings of distractions. Put your phone on do not disturb mode and close unnecessary tabs on your computer.
Find or download a focus app on your computer to further yourself from distractions. Generally, Focus Assist is built-in to most PCs, and Focus Mac is built-in to most Apple products.
7. Use Background Noise
Many people with ADHD benefit from background noise, specifically brown noise. Brown noise can sound like many things, including wind, a river flowing, or a rumbling thunderstorm. You can find brown noise playlists on Spotify or YouTube. Some playlists even have Pomodoro timers built-in, encouraging you to fully focus for X amount of time and then relax for X amount of time.
