How to Work from Home with ADHD - 15 Strategies for Success

As of late 2024, over 22 million people in the UK work from home (WFH) at least some of the time. With an estimated number of workforce jobs of 36.8 million in September 2024.

There's a good chance you're one of them. If you also have ADHD, you know how difficult that can be.

People with ADHD can face unique challenges that make working from home (WFH) seem impossible. In this article we put together an informative and comprehensive guide:

• 15 strategies to help you maximize your WFH efforts
• Benefits of these strategies
• Step-by-step implementations
• Common challenges and solutions.

Curious to learn more? Read on!

Why is WFH Hard For People With ADHD?

There are several reasons everyone struggles with working from home — loneliness, isolation, and a disruption to routine — but for people with attention deficit hyperactivity disorder (ADHD), the challenges are even greater:

• Those with ADHD struggle with organisation, time management, and impulsivity
• Lack of structure and routine at home can make ADHD symptoms worse
• Difficulty separating work life from home life, leading to burnout

While remote work may never be easy for someone with ADHD, some strategies and techniques can help make it more manageable.

15 Strategies For WFH With ADHD

Here's the quick and dirty version: read the following 15 bullet points, and you'll be 80% of the way to mastering WFH with ADHD.

Focus & eliminating distractions:

1. Use the Pomodoro Technique to work in short, focused intervals with scheduled breaks.
2. Incorporate midday physical activity like a 10-minute brisk walk, stretching, or light exercise to boost mental clarity.
3. Create a distraction-free workspace by decluttering, using noise-cancelling headphones, or investing in tools like white noise machines or apps.
4. Block distracting websites/apps during work hours with productivity tools like Freedom or Cold Turkey.
5. Use visual cues (e.g., sticky notes, a whiteboard, or color-coded task lists) to stay grounded on your work.

Productivity & time management:

1. Establish a structured daily routine with fixed start/end times, meal breaks, and transitions between tasks.
2. Break larger tasks into bite-sized actionable steps and prioritize them in order of importance.
3. Use a digital calendar or task management tool like Todoist or Trello to schedule tasks and deadlines.
4. Set clear boundaries with others in your home about when you’re available to minimise interruptions.
5. Regularly review and adjust your daily/weekly goals to accommodate changing energy levels or focus needs.

Handling emotions and criticism:

1. Practice emotional regulation techniques, such as deep breathing, mindfulness, or journaling, to manage stress and frustration.
2. Use positive self-talk and self-compassion to reframe mistakes as learning opportunities rather than failures.
3. Build a support system with accountability partners or coworkers to discuss challenges and feel less isolated.
4. Develop a structured process for handling feedback, such as writing down key points and reflecting on them before responding.
5. Keep a wins journal to document daily accomplishments, helping to combat negative self-perception and build confidence.

We’ve covered the basics. But if you really want to get the most out of these strategies, read on.

Focus & eliminating distractions

#1. Use the Pomodoro Technique

Rationale: The Pomodoro Technique leverages short, focused work intervals to align with ADHD brains' tendency to thrive in bursts of energy while reducing overwhelm and procrastination.

Benefits:

• Breaks large tasks into manageable chunks, making them less daunting.
• Promotes frequent breaks, reducing mental fatigue and maintaining focus.
• Creates a sense of urgency to stay on track within timed intervals.

Step-by-Step:

1. Pick a task you want to work on.
2. Set a timer for 25 minutes (one “Pomodoro”).
3. Work on the task until the timer rings. No multitasking.
4. Take a 5-minute break to stretch, hydrate, or breathe.
5. After completing four Pomodoros, take a longer break (15-30 minutes).

Success Indicators:

• You’re completing tasks more consistently and with less procrastination.
• Reduced feelings of burnout or exhaustion after work sessions.
• Improved ability to focus during the timed intervals.

Challenges & Solutions:

• Challenge: Struggling to ignore distractions during work intervals.
  Solution: Use apps like Forest or Focus Keeper to reinforce the timer visually and audibly. Turn off notifications and keep your phone out of reach (more on this later).
• Challenge: Feeling restless or bored during work intervals.
  Solution: Start with shorter intervals (15-20 minutes) and gradually increase. Use a task rotation strategy if you’re stuck on one task too long.

#2. Incorporate Midday Physical Activity

Rationale:
Physical activity boosts dopamine and norepinephrine levels, improving focus and mental clarity. A short burst of exercise can reset your brain during a long workday.

Benefits:

• Enhances mood and reduces stress, helping to combat ADHD-related frustration.
• Improves concentration and energy levels for the rest of the day.
• Breaks up long periods of sitting, promoting physical health.

Step-by-Step:

1. Schedule a specific time for physical activity, such as lunchtime.
2. Choose an activity you enjoy, like walking, stretching, or a quick workout.
3. Set a timer for 10-15 minutes to ensure it fits into your schedule.
4. Use this time to listen to music or a podcast if it helps you stay engaged.
5. Return to work feeling refreshed and ready to focus.

Success Indicators:

• Increased energy levels and mental clarity after exercising.
• Improved mood and reduced frustration during work hours.
• Consistent incorporation of physical activity into your routine.

Challenges & Solutions:

• Challenge: Forgetting to include exercise in your day.
  Solution: Add it to your calendar or set a recurring reminder. Pair it with a habitual activity like lunch.
• Challenge: Feeling too tired or unmotivated to exercise.
  Solution: Start with something low effort, like a short walk or light stretching, to build momentum.

#3. Create a Distraction-Free Workspace

Rationale:
A cluttered or noisy environment can make it difficult for ADHD brains to focus. Setting up a workspace that minimizes distractions supports sustained attention.

Benefits:

• Reduces sensory overload, making it easier to focus on tasks.
• Creates a mental boundary between work and relaxation.
• Improves productivity by fostering a more structured environment.

Step-by-Step:

1. Choose a dedicated workspace away from high-traffic areas.
2. Remove clutter and organize your desk with only the essentials.
3. Invest in tools like noise-cancelling headphones (active and passive noise cancellation) or if suitable a white noise machine.
4. Personalise your space with items that inspire or motivate you, like plants or decor.
5. Keep work tools and supplies within easy reach to avoid unnecessary distractions.

Success Indicators:

• Fewer interruptions and distractions during work hours.
• Improved focus and task completion rates.
• A clear mental distinction between work and relaxation spaces.

Challenges & Solutions:

• Challenge: Struggling to keep the workspace organized.
  Solution: Spend 5 minutes tidying up at the end of each workday. Use storage solutions like trays or organizers.
• Challenge: Difficulty finding a quiet spot in a shared living space.
  Solution: Use noise-cancelling headphones or work during quieter hours when possible. Consider coworking spaces if feasible.

#4. Block Distracting Websites and Apps

Rationale:
ADHD brains are drawn to quick dopamine hits, making it easy to get sucked into social media or other distractions. Blocking these sites removes the temptation during work hours.

Benefits:

• Reduces unproductive screen time and increases work focus.
• Helps build better habits by reducing reliance on distractions.
• Encourages mindful use of technology.

Step-by-Step:

1. Identify your most frequent distractions (e.g., social media, shopping sites).
2. Install productivity apps like Freedom, Cold Turkey, or StayFocusd.
3. Set specific blocks for work hours or create custom schedules.
4. Use accountability measures, like sharing your goals with a coworker or friend.
5. Reassess periodically to fine-tune the blocked sites or apps as needed.

Success Indicators:

• Less time spent on distracting websites or apps during work hours.
• Noticeable improvement in task completion rates.
• Increased awareness of how you spend your time online.

Challenges & Solutions:

• Challenge: Bypassing the blockers when tempted.
  Solution: Use stricter settings on the apps and involve an accountability partner if needed.
• Challenge: Feeling anxious without access to certain sites.
  Solution: Plan intentional breaks where you can check these sites guilt-free.

#5. Use Visual Cues to Stay Grounded

Rationale:
Visual reminders and cues can anchor your attention and help you stay focused on current tasks, reducing the likelihood of getting sidetracked.

Benefits:

• Reinforces priorities and deadlines, helping you stay organized.
• Provides a quick, clear overview of tasks at a glance.
• Encourages a sense of accomplishment as you track progress.

Step-by-Step:

1. Use sticky notes, a whiteboard, or task cards to list your daily priorities.
2. Colour-code tasks by category or urgency to make them visually distinct.
3. Place these visual cues in your direct line of sight, like above your desk or on a monitor.
4. Cross off completed tasks to track progress and celebrate wins.
5. Review and update your visual cues daily to reflect changes in priorities.

Success Indicators:

• Reduced instances of forgetting tasks or deadlines.
• Improved ability to transition between tasks smoothly.
• A consistent habit of using and updating visual cues.

Challenges & Solutions:

• Challenge: Overloading your visual space with too many cues.
  Solution: Limit visible tasks to your top 3-5 priorities for the day. Store less urgent tasks elsewhere.
• Challenge: Losing interest in using visual systems over time.
  Solution: Refresh your system periodically with new colours, formats, or tools to keep it engaging.

Productivity & time management

#6. Establish a Structured Daily Routine

Rationale:
A consistent routine provides structure, which helps ADHD brains navigate workdays with less stress and more efficiency.

Benefits:

• Reduces decision fatigue by automating daily habits.
• Creates a reliable rhythm that builds focus and productivity.
• Supports work-life balance by setting clear boundaries.

Step-by-Step:

1. Define your work hours, meal breaks, and transition times.
2. Use alarms or reminders to signal transitions between tasks or breaks.
3. Anchor your routine to existing habits, like starting work after breakfast.
4. Stick to the routine consistently but allow flexibility for unplanned events.
5. Review and tweak the routine weekly to ensure its effective.

Success Indicators:

• Easier transitions between work and personal time.
• Increased predictability and fewer surprises during work hours.
• Noticeable improvement in daily productivity and focus.

Challenges & Solutions:

• Challenge: Struggling to stick to the routine consistently.
  Solution: Start small by implementing one or two fixed elements and gradually add more.
• Challenge: Feeling bored with a rigid schedule.
  Solution: Incorporate fun activities or rewards into your breaks to keep the routine engaging.

#7. Break Larger Tasks into Actionable Steps

Rationale:
Breaking tasks into smaller pieces makes them less overwhelming and helps you build momentum, which is crucial for ADHD brains.

Benefits:

• Increases clarity by removing ambiguity from tasks.
• Makes daunting projects feel achievable.
• Encourages a sense of progress and accomplishment.

Step-by-Step:

1. Identify a large task or project that feels overwhelming.
2. Break it into smaller, specific steps (e.g., “Research topic” instead of “Write report”).
3. Prioritise steps in the order they need to be completed.
4. Assign estimated times to each step and adjust as needed.
5. Focus on completing one step at a time before moving to the next.

Success Indicators:

• Reduced feelings of overwhelm when starting a task.
• A clearer path to task completion.
• Noticeable improvement in task completion rates.

Challenges & Solutions:

• Challenge: Getting stuck on deciding how to break down tasks.
  Solution: Use templates or ask for help from a manager or colleague for guidance.
• Challenge: Losing focus on individual steps.
  Solution: Write down the steps and check off each one as it’s completed.

#8. Use a Digital Calendar or Task Management Tool

Rationale:
Digital tools like calendars and task managers provide visual and automated support for managing priorities, deadlines, and schedules.

Benefits:

• Reduces reliance on memory, which can sometimes be unreliable with ADHD.
• Provides reminders and alerts to keep you on track.
• Helps organize tasks visually, making it easier to prioritize.

Step-by-Step:

1. Choose a tool that works for you (e.g., Google Calendar, Todoist, Trello).
2. Add tasks, deadlines, and events to the tool as soon as they arise.
3. Set reminders or notifications for important deadlines and transitions.
4. Use color coding or categories to visually organize tasks by type or priority.
5. Review your calendar or task list daily to stay prepared.

Success Indicators:

• Fewer missed deadlines or forgotten tasks.
• Improved sense of control over your schedule.
• Consistent use of the tool without feeling overwhelmed.

Challenges & Solutions:

• Challenge: Forgetting to check the tool regularly.
  Solution: Set a daily reminder to review your calendar or task list.
• Challenge: Overloading the tool with too many tasks.
  Solution: Limit your daily tasks to a manageable number (e.g., 3-5 top priorities).

#9. Set Clear Boundaries with Others

Rationale:
Setting boundaries reduces interruptions, which are especially disruptive for ADHD brains that struggle with task-switching.

Benefits:

• Creates a focused work environment with fewer distractions.
• Encourages respect for your time and space.
• Helps balance work and personal relationships.

Step-by-Step:

1. Communicate your work hours clearly to household members or roommates.
2. Use visual cues like a “Do Not Disturb” sign when you’re unavailable.
3. Schedule regular check-ins with family or roommates to address concerns.
4. If necessary, use headphones or a closed door as additional barriers.
5. Reinforce boundaries politely but firmly if they’re crossed.

Success Indicators:

• Fewer interruptions during work hours.
• Improved ability to stay focused for longer periods.
• Better communication with those you live with.

Challenges & Solutions:

• Challenge: Feeling guilty about enforcing boundaries.
  Solution: Remind yourself that boundaries are necessary for productivity and self-care.
• Challenge: Household members ignoring boundaries.
  Solution: Have a calm discussion to explain why boundaries are important and suggest compromises.

#10. Regularly Review and Adjust Goals

Rationale:
ADHD brains often experience fluctuating energy and focus levels. Regular goal reviews help you stay flexible and adapt to changes.

Benefits:

• Ensures goals remain realistic and achievable.
• Provides a sense of direction and purpose.
• Encourages reflection and learning from past experiences.

Step-by-Step:

1. Set aside time weekly to review your goals and progress.
2. Assess whether each goal is still relevant and achievable.
3. Adjust timelines or priorities based on current circumstances.
4. Celebrate completed goals and identify lessons from unmet ones.
5. Use this review to plan the following week more effectively.

Success Indicators:

• Clear alignment between your goals and daily tasks.
• Improved ability to adapt to unexpected changes.
• Consistent sense of progress and accomplishment.

Challenges & Solutions:

• Challenge: Feeling discouraged by unmet goals.
  Solution: Focus on what you’ve learned and reframe setbacks as opportunities for growth.
• Challenge: Forgetting to review goals consistently.
  Solution: Pair goal review with another daily habit, like evening planning.

Managing emotions and criticism

#11. Practice Emotional Regulation Techniques

Rationale:
Stress and frustration are common challenges for ADHD brains. The solution? Emotional regulation techniques that provide you with tools to manage intense emotions.

Benefits:

• Reduces the impact of stress on productivity and focus.
• Helps you approach challenges with a calmer, more rational mindset.
• Builds resilience for handling work-related pressures.

Step-by-Step:

1. Identify triggers that cause stress or frustration during work.
2. Practice deep breathing exercises: inhale for 4 seconds, hold for 4, exhale for 4.
3. Set aside 5-10 minutes for mindfulness or meditation daily.
4. Use journaling to process emotions and gain clarity on challenges.
5. Apply grounding techniques, such as focusing on sensory experiences, when overwhelmed.

Success Indicators:

• Lower stress levels during high-pressure situations.
• Improved ability to recover quickly from emotional setbacks.
• Greater sense of calm and control throughout the workday.

Challenges & Solutions:

• Challenge: Forgetting to practice emotional regulation during stressful moments.
  Solution: Set reminders or use apps like Calm or Headspace for guided practices.
• Challenge: Feeling self-conscious about taking time for mindfulness.
  Solution: Reframe mindfulness as essential self-care and productivity enhancement.

#12. Use Positive Self-Talk and Self-Compassion

Rationale:
Reframing mistakes as opportunities helps combat negative self-perception, a common struggle for those with ADHD.

Benefits:

• Builds confidence by shifting focus to growth and progress.
• Reduces feelings of failure or inadequacy.
• Encourages a healthier, more supportive inner dialogue.

Step-by-Step:

1. Notice negative thoughts or self-criticism as they arise.
2. Replace these thoughts with positive affirmations or constructive feedback (e.g., “I’m learning from this mistake”).
3. Write down one thing you’re proud of achieving each day.
4. Practice gratitude by listing three things you’re thankful for.
5. Regularly remind yourself that mistakes are part of the learning process.

Success Indicators:

• Improved ability to handle setbacks without excessive self-criticism.
• A noticeable increase in confidence and motivation.
• Greater focus on progress rather than perfection.

Challenges & Solutions:

• Challenge: Struggling to believe positive affirmations.
  Solution: Start with small, specific affirmations that feel more realistic and build from there.
• Challenge: Falling back into negative self-talk during tough moments.
  Solution: Use visual reminders, like sticky notes with affirmations, to stay grounded.

#13. Build a Support System

Rationale:
Discussing challenges with others reduces feelings of isolation and provides accountability to stay on track.

Benefits:

• Creates a safe space to share struggles and successes.
• Offers motivation through shared goals and accountability.
• Helps you gain new perspectives or solutions for recurring challenges.

Step-by-Step:

1. Identify coworkers, friends, or family members who can provide support.
2. Set up regular check-ins to discuss progress, challenges, and goals.
3. Join online or local ADHD support groups for additional resources.
4. Be honest about your needs and limitations when seeking support.
5. Offer support to others in return to build mutual trust and collaboration.

Success Indicators:

• Feeling less isolated when facing work challenges.
• Improved motivation and accountability through shared goals.
• Increased problem-solving capabilities from diverse input.

Challenges & Solutions:

• Challenge: Hesitating to ask for help due to fear of judgment.
  Solution: Start with trusted individuals who understand your struggles.
• Challenge: Difficulty maintaining consistent communication.
  Solution: Schedule recurring check-ins to keep the support system active.

#14. Develop a Structured Process for Handling Feedback

Rationale:
A transparent feedback process reduces the emotional impact of criticism and ensures constructive responses.

Benefits:

• Improves relationships with managers and coworkers.
• Reduces overthinking or emotional reactions to criticism.
• Encourages growth by turning feedback into actionable steps.

Step-by-Step:

1. When receiving feedback, listen actively and avoid reacting immediately.
2. Write down key points and clarify anything you don’t understand.
3. Take time to process the feedback before responding.
4. Identify actionable steps to address any concerns raised.
5. Follow up with your manager or coworker to show progress on the feedback.

Success Indicators:

• Reduced emotional response to criticism.
• Clear action plans based on feedback.
• Improved relationships with colleagues through constructive discussions.

Challenges & Solutions:

• Challenge: Taking feedback too personally.
  Solution: Remind yourself that feedback is about the work, not your worth as a person.
• Challenge: Struggling to turn feedback into actionable steps.
  Solution: Ask for specific examples or suggestions during feedback discussions.

#15. Keep a Wins Journal

Rationale:
Tracking daily accomplishments builds confidence and helps counteract negative self-perception.

Benefits:

• Reinforces a sense of progress and achievement.
• Provides motivation during challenging times.
• Shifts focus from what’s not done to what’s been accomplished.

Step-by-Step:

1. At the end of each workday, write down 2-3 things you accomplished.
2. Include small wins, like completing a task or taking a needed break.
3. Review your journal weekly to reflect on progress and patterns.
4. Use it as a tool to boost morale during tough days.
5. Share wins with accountability partners to celebrate together.

Success Indicators:

• A growing sense of pride and confidence in your abilities.
• Reduced focus on perceived failures or shortcomings.
• Increased motivation to tackle future challenges.

Challenges & Solutions:

• Challenge: Forgetting to update the journal daily.
  Solution: Pair the habit with an existing routine, like shutting down your computer.
• Challenge: Struggling to identify wins on tough days.
  Solution: Focus on effort-based wins, like trying your best despite challenges.

Stay on Top of WFH With ADHD Today

Let's go over all we've learned:

• Adults with ADHD need unique strategies to manage their unique challenges. ADHD amplifies common WFH struggles like lack of routine, impulsivity, and difficulty separating work and personal life, but techniques like the Pomodoro Technique, physical activity, and distraction-free setups can help.
• Structure and tools are key to maintaining focus and productivity. Implementing daily routines, breaking tasks into smaller steps, using visual aids or digital tools, and setting clear boundaries can create a more ADHD-friendly work environment.
• Emotional regulation and support systems build resilience and confidence. Practices like mindfulness, positive self-talk, and tracking wins will reduce stress, boost motivation, and foster accountability while combating negative self-perception.

Working from home can be rough, especially if you thrive on in-person, human connection. For those with ADHD, the struggle can feel even more intense. But with these tips and strategies, you now have the tools to master WFH with ADHD and achieve success in your work and personal life. Reach out for support when needed and celebrate each win along the way. You've got this!

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Conclusion

Dr Stefan Ivantu commented:

"Successful remote work with ADHD is achievable, and individuals can maintain or even enhance their productivity. While some individuals with ADHD may find full-time remote work ideal, others may benefit from a hybrid work arrangement with some days spent in the office. Individual preferences vary, regardless of diagnostic status. However, there is no universal solution for working from home with ADHD for several key reasons. "

"Firstly, many organizations have not implemented adequate training programs to equip managers with the skills to effectively support their remote workforce. Successful remote work involves more than simply providing employees with a laptop, internet access, and a VPN connection."

"Secondly, home environments are diverse, and therefore, effective remote work setups must be personalised to meet individual needs. Access to appropriate equipment and a dedicated workspace within the home environment is a significant factor in successful remote work. However, a supportive organizational culture that values both employee well-being and productivity is paramount."

"A notable strength of individuals with ADHD is their inherent creativity. Empowering employees to design their own workspaces often leads to increased job satisfaction and engagement in a remote work context. Providing employees with the autonomy to select their own tools and resources can often produce surprisingly positive outcomes."

What is the greatest benefit for individuals with ADHD to work from home?

"It is estimated that more than half of individuals with an ADHD diagnosis also experience difficulties with an underlying sleep disorder. This can often lead to challenges with waking up on time for traditional work schedules. One of the advantages of working from home is the elimination of commuting time, which can alleviate the stress associated with potentially oversleeping (for example, waking up at 8 am). The reduction of commute-related stressors, including the anxiety of forgetting necessary items such as a laptop charger or wallet, can be particularly beneficial for individuals with ADHD, who are more susceptible to stress. "

"Regardless of the work-from-home setup you choose, it's essential to consult with your healthcare professional and collaborate with your team to determine the best approach for your individual needs."

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Working From Home with ADHD: Consultancy for Individuals and Organizations in London

For individuals

If you are experiencing challenges with remote work that you suspect may be related to ADHD, regardless of formal diagnosis, we offer comprehensive assessments and personalised plans to support you.

Read our approach to the private diagnosis assessment and decide if you need to book a consultation.

For organizations

Is your organisation looking to create a more supportive and inclusive remote work environment for neurodiverse employees, particularly those with ADHD? This article offers valuable insights and strategies. To discuss how we can help your organization implement effective support programs contact us today.

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References:

Labour market overview, UK - Office for National Statistics

Working from home UK statistics: How many people work from home?

Are remote workers more productive? That’s the wrong question. - Stack Overflow

The impact of remote and hybrid working on workers and organisations - UK Parliament

How to Help Employees With ADHD Address the Challenges of Remote Work | Request PDF

Stress and work-related mental illness among working adults with ADHD: a qualitative study | BMC Psychiatry | Full Text

Working Conditions, Work Productivity, Quality of Life, and Depressive Symptoms in Undiagnosed Adults with and without Attention-Deficit/Hyperactivity Disorder (ADHD) Symptoms During the COVID-19 Pandemic - PMC

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Disclaimer: The information is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, and information, contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional. Information about mental health topics and treatments can change rapidly and we cannot guarantee the content's currentness. For the most up-to-date information, please consult your doctor or qualified healthcare professional. For more information, you can check the Royal College of Psychiatrists (rcpsych.ac.uk)

Pictures source Pexels.com Free Stock Photos, Royalty Free Stock Images & Copyright Free Pictures · Pexels

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