How to Be Productive Working from Home with ADHD

Working from home can be both a blessing and a curse—especially if you have ADHD. The lack of structure, constant distractions, and temptation to multitask can make it hard to stay on track. But with the right strategies, you can create an environment that helps you focus, manage your time, and get things done. Here’s how:

1. Create a Dedicated Workspace

Your brain needs a physical cue that says, this is where work happens. If possible, set up a separate workspace away from distractions like the TV, bed, or noisy areas. Keep your desk organized with only the essentials to minimize visual clutter.

2. Stick to a Routine

A structured schedule helps combat ADHD-related time blindness. Set regular work hours and stick to them. Try the time blocking method—dedicating specific blocks of time to different tasks—to avoid aimless drifting throughout the day.

3. Use Timers and the Pomodoro Technique

The Pomodoro Technique (25 minutes of work followed by a 5-minute break) can keep you engaged without feeling overwhelmed. Apps like Forest, Focus Keeper, or a simple kitchen timer can help you stay on track.

4. Minimize Distractions

Distractions are productivity killers. Try these tricks:

• Wear noise-canceling headphones or play white noise.

• Use website blockers like Freedom or Cold Turkey to prevent mindless scrolling.

• Keep your phone in another room or on Do Not Disturb mode.

5. Use Visual Cues and Reminders

ADHD brains thrive on external prompts. Use sticky notes, a whiteboard, or digital reminders to keep track of important tasks. A Kanban board (like Trello or a physical board) can help you visualize what needs to be done.

6. Work with Your Energy Levels

Your focus and energy fluctuate throughout the day. Schedule deep-focus tasks during your peak energy hours and save lower-effort tasks (like responding to emails) for when your energy dips.

7. Move Your Body

Exercise increases dopamine, which helps with focus. Take short movement breaks—stretch, do jumping jacks, or go for a quick walk to reset your brain.

8. Keep Yourself Accountable

ADHD can make self-motivation tough. Try:

• Body doubling – Work alongside someone (virtually or in person) to stay accountable.

• Accountability apps like Focusmate or Beeminder.

• Daily checklists or productivity trackers.

9. Practice Self-Compassion

Some days will be better than others. Don’t beat yourself up if you struggle to focus—just reset and try again. ADHD isn’t about laziness; it’s about learning how to work with your brain, not against it.

By creating structure, reducing distractions, and leveraging tools that fit your brain’s unique wiring, you can turn working from home into a productive (and even enjoyable) experience.

What are your go-to strategies for staying on track while working remotely with ADHD? Let us know in the comments!